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No Crust Sweet Potato Pie
The Nutrient Value of White
Potatoes vs. Sweet
Potatoes
than white potatoes.
Adults should consume between 2 and 3 cups of vegetables
daily, recommends the United States Department of Agriculture.
Some of your vegetable intake can come from starchy vegetables, including sweet potatoes or white potatoes. Despite their
potatoes have a number of nutritional differences, with sweet
Darla Leal, LCPT
I developed this dessert over the Thanksgiving holiday, but make
it quite often. It’s great to eat for a healthy meal or snack any
time of day. The recipe contains minimal ingredients and without
sugar, creams, lard or butter. The pie is nutrient dense and a rich
taste is amazing and you won’t even miss the crust
STARCH AND FIBER
Both sweet potatoes and white potatoes provide a rich source
as starchy vegetables, potatoes and sweet potatoes both contain large amounts of starch per serving -- 10 grams per cup of
white potato or 16.8 grams per an equivalent serving of sweet
potato. Your body breaks down this starch into simple sugars,
and utilizes the resulting glucose as a source of energy. Sweet
carbohydrate that helps you feel full after a meal. Each cup of
serving of sweet potato provides 4 grams. Choose sweet pota-
VITAMIN A
Sweet potato and white potato differ drastically in their vitamin
A content. Sweet potatoes are among the richest sources of beta-carotene, a nutrient your body converts to vitamin A after consumption. Each cup of chopped sweet potato provides 18,869
international units, or IU, of vitamin A, compared to only 6 IU
in white potato. Since adult men and women require 3,000 or
2,333 IU of vitamin A daily, respectively, according to the Linus
Pauling Institute, even a small serving of sweet potato provides
your entire daily required intake of the nutrient. Choose sweet
vision, immune system and the health of your skin.
POTASSIUM
Sweet potatoes offer a minor nutritional advantage over white
potatoes due to their slightly higher potassium content. Each
cup of white potato contains 305 milligrams of potassium, or 7
percent of the recommended daily intake, according to the Linus
Pauling Institute. An equal serving of sweet potato contains 448
milligrams, or approximate ly 10 percent of your recommended
intake. The potassium from both types of potato nourishes your
nervous and muscular systems, as well as supports your metabolism.
INGREDIENTS
• 3 Large Sweet Potatoes
• 1 1/4 cups plain fat free yogurt
• 2 tablespoons Stevia
• 1/2 teaspoon of cinnamon
• 1/4 teaspoon of nutmeg
• 4 egg whites, 1 whole egg
• 1 cup chopped pecans, toasted
• 1 tablespoon fat free maple syrup to drizzle on top
PREPARATION
1- Scrub, pierce, and cook sweet potatoes in the microwave until soft or peel and cube potatoes and place into
steamer basket and place steamer basket into a large pot
of simmering water that is no closer than 2 inches from the
bottom of basket. Allow to steam for 20 minutes or until
20
Natural Muscle Magazine
Holiday 2016
the potatoes are fork tender. Mash cooked and peeled
potatoes with a potato masher in large mixing bowl and set
aside. Toast the chopped pecans for about 8 minutes in the
pre-heated oven while putting the pie together.
2- Preheat the oven to 350 degrees. Place sweet potatoes
in the bowl of a stand mixer and beat with the paddle
attachment. Add yogurt, Stevia, cinnamon, nutmeg, and
eggs. Beat until well combined. Taste the ingredients to
see if the spice and sweetness is to your liking. Adjust any
sweetness/spices to your liking by adding a little at a time.
3- Bake for 50 to 55 minutes or until the sweet potato custard reaches 165 to 180 degrees. Remove from oven and
cool. Top with Fat Free Vanilla Frozen Yogurt. Refrigerate
uneaten portions and use for snack the next day.