Health benefits of sweet potatoes

In our opinion, sweet potatoes are a fundamental food you should incorporate into your diet. They are a versatile root vegetable that can be prepared in many ways. They have a natural sweetness, so you can enjoy this root veg as a savoury or sweet dish.

They are lower in calories & carbs than your average potato, and are also higher in vitamin A. They are a good source of fibre, potassium, vitamins (A,C & B6) and other essential nutrients. 


Here are just a few ways in which they may improve a person's health:


- Reduction in insulin sensitivity in diabetes

- Improvement of digestion and regularity

- Reduction of inflammation 

- Protection against free radicals (free radical damage has been link to chronic illnesses, heart disease and ageing. Therefore, eating antioxidant-rich food is good for your health)

- Promotion of gut health and brain function

- Support of your immune system

As you can see from the few examples above, sweet potatoes have many health benefits, and that's why we encourage you to swap your average spud to a sweeter, healthier version. 

---

Sweet potato salad recipe

Ingredients:

x2 sweet potatoes (mostly peeled, but remember that the skin is loaded with nutrients) cut into roast potato shape
x2 handfuls of diced cherry tomatoes
x1 chopped red onion
x1 chopped roasted red pepper (optional)
x1 large handful of freshly chopped chives and parsley
x1 half lemon
x2-3 tablespoons of hummus (homemade or shop bought)
x1 tablespoon coconut oil

Dried spices:
At least a teaspoon of each

Sweet and smoked paprika
Cumin
Cinnamon
Turmeric
Sea salt 
Black pepper

Method:

Heat oven 200 degrees (fan)
Heat coconut oil in an ovenproof dish 
Chop the sweet potatoes
Add sweet potatoes to the melted coconut oil and then add all the spices. Shake dish so the sweet potatoes are evenly covered in the spices, and then pop it into oven for 40-45 minutes or until soft
Once cooked, leave to cool
Meanwhile, add the chopped veggies and herbs to a bowl, and once the sweet potatoes have cooled, add them to the bowl and gently combine
Add the lemon juice, hummus, and pinch more paprika, pepper and salt if needed
Gently combine again, and that's that !

The Fit Retreat’s Kitchen: Overnight Chia Seed Pudding !

At The Fit Retreat we serve tasty and nutritious treats for you to enjoy and to fuel-up on before our activities. Our Chia Seed Pudding is just one of the many healthy goodies we serve.  

Providing our guests with quick and healthy ideas is all part of your experience when you visit The Fit Retreat. Our recipes and Ideas are tried and tested and we pride ourselves on making these delicious, affordable, easy to make healthy treats for our guests to enjoy. 

We make the upmost effort to make our foods as raw and natural as possible. Our ingredients can be changed according to our guests dietary requirements and allergies, but the recipe you will see below is a great guideline to use for this recipe. 

So far all of The Fit Retreat’s guests have loved their pre-morning workout Chia Pudding breakfast/snack and I always make them the night before so they are super fresh and I add the extra fresh fruit just before serving. 

There are so many ways you can enjoy Chai Seed Pudding and the recipe below is just one of lots of different recipes out there. 

---

RECIPE: Serves approximately 4

1 CUP ALMOND MILK (unsweetened) 

1 CUP COCONUT MILK (unsweetened)

1 TBSP NATURAL GREEK YOGURT

1/3 TBSP AGAVE OR HONEY

VANILLA ESSENCE/EXTRACT (optional)

1/4 TSP CINNIMON 

PINCH NUTMEG

1/2 CUP CHAI SEEDS (can add more after, if needed)

Method:

Put all the ingredients into a measuring jug, except the chia seeds (I use a jug because it is easy to pour into the cups once finished)

Once you have combined all the ingredients together and mixed well, slowly add the chia seeds while stirring. 

Here you can add fruits like blueberries, raspberries or nuts, chocolate etc.. Then add the remaining fruit (like bananas) when serving. 

When everything is combined, pour into the serving cups, cling-film the top and pop them into the fridge for at least 2 hours, but I keep mine refrigerated overnight before serving.

Simple, affordable, tasty, healthy and effective !

In the last couple of years Chia seeds have become more and more popular due to their amazing health benefits. Below is just a few health benefits you will get from consuming Chia Seeds :

• Comes from the desert plant Salvia hispanica, grown in Mexico

• Unprocessed

• Healthy Omega-3 Fatty Acids

• Whole-grain food, that our body can absorb

• High in Protein and Fiber

• Loaded with Antioxidants

• They are hydrophilic, they will attract water in the body (Chai seeds absorb thirty times their weight in water, they help regulate body fluid levels and retain electrolytes, both helps against dehydration)

• Full of Nutrients and Low in Calories

As you can see that Chia Seeds are packed full of goodness and the best part about them is you can incorporate them into your diet so easily. Add them to your porridge, yogurt, eggs, milk, water and lots, lots more. 

I hope this Blog has inspired you to go out and buy some Chia Seeds, make some chia seed pudding and keep Chia seeds well stocked in your cupboards at home, for a nutritious boost to your foods.  

The Fit retreat have lots more easy, healthy and affordable recipes still to come !

---