New Year, New You - Month #2

Get Ready, February is coming........ 

February is full of health celebrations. Here are my top 3:

February American Heart Month

Every year, 1 in 4 deaths are caused by heart disease. The good news is that heart disease can often be prevented by making healthy choices. (https://millionhearts.hhs.gov) 

February is National Children's Dental Health Month: The 2018 month long celebration is brought to you by the American Dental Association and Crest + Oral B; helping parents provide children with a healthy smile!  

 

February is National Sweet Potato Month –  celebrating the most nutritious vegetable in the world! The top 2 health benefits of sweet potatoes are antioxidants and blood sugar regulation. Stay tunes for a month full of sweet potato nutrition nuggets. In the meantime, use the recipe below to add sweet potato pancakes to your menu.

Sweet potato pancakes

2 cups rolled oat (or oat flour)

1 cup almond milk

1 cup sweet potato purée

2 tablespoons maple syrup

1 teaspoon baking powder

1 teaspoon apple cider vinegar

3/4 teaspoon cinnamon

1/2 teaspoon vanilla extract

1/2 teaspoon celtic salt

1/4 teaspoon baking soda

• Process/grind oats in a grinder, food process or high speed blender
• Add oats and all other ingredients to the food processor or high-speed blender. Process/blend until smooth. Set aside while you preheat a skillet over medium heat.
• Pour batter into skillet, ½ - 1/3 cup at a time, fill with as many pancakes as fit comfortably fit.
• Cook on each side on medium-low heat for about 3 minutes. Flip when the center starts to bubble.
• Top the pancakes with maple syrup and berries to taste.

Mark your calendar for February 22^nd celebration of National Cook a Sweet Potato Day.

Sweet Potato Delights  (www.sweetpotatodelights.com) will be celebrating at the Phoenix & Dragon Bookstore located at 5531 Roswell Road NE  in Sandy Springs, Ga (www.phoenixanddragon.com) 

Yours in health, Dr. Velonda - TWITTER @drvelonda INSTAGRAM sweetpotatodelights

Soup is in season

There still a little chill in the air and a few more months before winter turns to spring. Quite frankly soup is always in season and so is the most incredible vegetable in the world - Sweet Potato! Partner Sweet potatoes blend well with peanuts to make a delicious, nutrient dense, delightful Sweet Potato Peanut Butter Soup!

Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Peanuts grow underground like potatoes. Contrary to popular belief, this legume is not a nut. Nuts grow on trees. Nutritionally speaking, peanut butter is a good source of vitamin E, B6, niacin, calcium, potassium, iron and is rich in healthy monounsaturated fat. According to The Peanut Institute, this popular snack is packed with 8 grams of protein per ounce, more than any other nut. In addition to being high in necessary nutrients such as magnesium, phosphorus, selenium, zinc, when paired with other nutrient-rich foods (like sweet potatoes), studies have shown that peanuts helps us absorb nutrients better.

SWEET POTATO PEANUT BUTTER SOUP

2 large sweet potatoes (10-12 ounces each)
1 carrot, peeled and chopped
1 tablespoon grapeseed oil
1 small yellow onion, chopped
1 large clove garlic, chopped

 2 tablespoon organic ground ginger root

2 teaspoons ground cumin

2 teaspoons ground coriander

1/2 teaspoon ground cinnamon

1 15-ounce can crushed tomatoes

3 cups organic vegetable juice broth

½ cup creamy natural peanut butter

1 tablespoon ground black pepper to taste

1/8 teaspoon pinch cayenne pepper

Ø  Boil sweet potatoes until cooked through. Set aside to cool. 

Ø  Heat the oil in a large saucepan over medium-high heat.           

Ø  Sauté the onion and garlic 10 minutes, until lightly browned.   

Ø  Mix in the, ginger, cumin, coriander, cinnamon, and cook, stirring, for 1 minute more.  

Ø  Stir in 1 cup of broth. Stir in the tomatoes, and continue to cook and stir about 5 minutes.  

Ø  Simmer for 10 minutes and set aside.  

Ø  Peel the sweet potatoes and cut into bite-size pieces. Place in a food processor along with 2 cups of broth, carrots and peanut butter. Puree until completely smooth.  

Ø  Add tomato mixture to the sweet potato mixture in the food processor and blend well.  

Ø  Return the soup mixture to the saucepan. Add cayenne and black pepper.  

Ø  Simmer for 10 minutes.  

Ø  Serve with hearty bread or crackers

Yours in health - Dr. Velonda   

TWITTER: #drvelonda  WEBSITE: www.sweetpotatodelights.org

14 days to FALL - Seasonal Eating for your Health

Seasons form the natural backdrop for eating because eating a fruit or vegetable in its season is when you get the most flavor and nutritional value and when it is the most affordable. 

Counting down to the first day of the fall season! 

Making your menu a seasonal one looks different in different regions of the country and even in different parts of the world. However, for the most part, in fall, turn toward the more warming, autumn harvest foods, spices and seasoning, including carrot, sweet potato, onions, garlic, ginger, peppercorns and mustard seeds.

To learn more on what’s in season in the fall visit http://www.fruitsandveggiesmorematters.org/whats-in-season-fall

 References:

Haas EM. Staying healthy with the seasons. Celestial Arts, Berkeley, CA. 1981.

The George Mateljan Foundation (n.d.). Healthy Eating With the Seasons. Retrieved from http://www.whfoods.com/genpage.php/genpage.php?tname=faq&dbid=28

 Yours in health,

www.drvelonda.com      www.sweetpotatodelights.com       

TWITTER: #drvelonda      877-888-3546

Dr. Velonda's February Nutrition Newletter

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FALL flu fighting foods

Summer has sizzled and we have fallen 

 

back into shorter days and chillier nights. The time of year that starts to challenge our immune systems. However, by eating immune boosting foods on a regular basis you can keep your immune system strong to ward off the cold and flu.

Garlic- Most recognized for its use in the kitchen is a powerful immune booster and disease fighter. Garlic stimulates the production of infection fighting white blood cells.
 


Sweet Potatoes  are one  high in beta-carotene, which is converted to vitamin A in the body. Both beta-carotene and vitamin A are important for boosting the body's immune system.Sweet Potato Chili is a great fall one-pot meal along with some good, warm pumpernickel or marble rye bread.
 


Sweet Potato Chile as seen on FOX 2 Meatless Mondays:
http://www.myfoxdetroit.com/story/23744268/meatless-monday-sweet-potato-chili

Yours in health!
Dr. Velonda