November nutrition nuggets: How SWEET it is!

Researchers from the College of Agriculture and Life Sciences reveal sweet potato as a weapon against diabetes.  The good news for diabetics is that research has confirmed that sweet potatoes are a low-glycemic index (GI) food. The glycemic index measures how quickly certain foods release carbohydrates into the body. High-GI foods cause blood sugar levels to spike, while low-GI foods release glucose slowly into the bloodstream. 
SOURCE: https://projects.ncsu.edu/cals/agcomm/magazine/winter07/diabetes.html 

Sweet potatoes can provide a delicious delight morning, noon or night!

www.sweetpotatodelights.com 

877-888-3546

TWITTER: @drvelonda                    INSTAGRAM: sweetpotatodelights

Summer super-foods

Summer has arrived along with plenty of summer superfoods

What's on your fork? Farmer's Markets are in full bloom now through October

To locate a market visit - https://www.michigan.org/farmers-markets#?c=44.4299:-85.1166:6&tid=137&page=0&pagesize=20&pagetitle=Farmers%20Markets

Twitter: @drvelonda   Instagram: sweetpotatodelights   Website: www.sweetpotatodelights.com

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

Not your grandma's Stuffing

No Thanksgiving dinner is complete without stuffing. 

Portabella Pumpernickel Stuffing is one of my go-to recipes for a delicious vegan stuffing that is a perfect addition to any gobble day meal! This one is a real crowd-pleaser and even the non-vegans can’t resist! It’s so savory that you never have to mention it’s vegan! It’s gotten taste test thumbs up from carnivores as well as  vegans!!

Portabella Pumpernickel Stuffing

Ingredients:

1 lb. pumpernickel bread cut into cubes (approx. 10 slices)

2 table spoon extra virgin olive oil

1 cup onions, chopped fine

2 cups celery, chopped fine

1 tablespoon minced garlic (approx. 3 cloves)

6 -8 medium portabella mushrooms, chopped (6cups)

½ cup sweet potato puree

1 teaspoon dried sage

1 teaspoon dried thyme

1 teaspoon black pepper

1 cup pecan pieces

3 cups vegetable broth

Directions:

Ø Preheat oven to 350 degrees. Oil a large shallow casserole dish

Ø Place bread in large mixing bowl

Ø Heat 2 Tablespoon olive oil in a large skillet on medium heat. Sauté onions, garlic, and celery until soft (5-10 minute). Add mushrooms for the last few minutes

Ø Transfer the veggie mixture to the bowl of bread crumbs,

Ø Add sweet potato, sage, thyme, and pepper

Ø Stir until everything is well mixed

Ø Add 2 cups vegetable stock, and stir until it is absorbed. Add more stock as needed so that the mixture is moist and clumping together.

Ø Bake in a covered shallow casserole or baking dish for 25 minutes

Yours in health - Dr. Velonda

To reach Dr. Velonda Anderson, call or write:

Toll free: 877-888-3546

Email: info@sweetpotatodelights.com

Follow Dr. Velonda on social media:

Blog: www.drvelonda.net

Twitter: @drvelonda & @sweetpotatodelights

Instagram: sweetpotatodelights

Soup Season - Fall Feature Recipe #2

Temperatures are dropping and nothing does the body as good as a cup or bowl of soup this time of year!

Add a slice (or 2) of warm marble rye bread for a hearty, immune system boosting, taste bud tantalizing meal!

BROCCOLI CHEDDAR SOUP

INGREDIENTS:

2 clove garlic, peeled and minced finely
2 cups broccoli florets, diced into bite-size pieces

2 cups broccoli stems, diced

3 cups chickpeas (2-16oz cans)

½ cup diced carrots (1 medium carrot)

3 cups organic vegetable stock
1 cup cheese shreds (Daiya or Follow Your Heart)

¼ cup nutritional yeast

Seasoning to taste:

Ground black pepper

Adobo

Celtic sea salt
Smoked Spanish paprika
Ground mustard seed
Cayenne pepper

DIRECTIONS:

Ø In food processor combine garlic, 1 cups broccoli florets, 1 cup broccoli stems, chickpeas, carrots, vegetable stock and cheese shreds. Blend well.

Ø Pour mixture into large saucepan

Ø Add nutritional yeast and seasonings to taste

Ø Simmer, stirring occasionally for 15 minutes

Ø Add remaining broccoli florets and broccoli stems

Yours in health,

Dr. Velonda

          FACEBOOK: Be-Fit, Inc.    TWITTER: drvelonda    

          INSTAGRAM: sweetpotatodelights  EMAIL: info@sweetpotatodelights.com 

Soup Season - Fall Feature Recipe #1

Yummy, yummy, Yummy for your tummy, Yes it's soup - a bowl chock full of energy, flavor and lip smacking taste bud satisfaction!

Potato, Leek, and Spinach Soup

Ingredients

·         2 cups leeks, thinly sliced (white and pale green parts only)

·         2 tablespoon grape seed oil (or water)

·         1 tablespoon garlic, sliced

·         3 medium potatoes, cut into bite-size cubes (red skinned and/or Yukon gold)

·         1 cup shiitake mushroom

·         2 bay leaves

·         1 ½  container vegetable stock (48 fluid ounce) 

·         3 cups loosely packed fresh spinach, chopped

·         1 cup cashew milk

·         Celtic salt, ground black pepper, adobo and tekka to taste

Directions

1.     Put leeks in a bowl with enough water to cover completely. Soak until you're ready to cook them.

2.     Heat grape seed oil in a large pot over medium-high heat.

3.     Drain and dry leeks. Add to heated oil and fry leeks along with garlic in large pot until translucent, 5 to 7 minutes. Stir potatoes and mushrooms with the leeks; add bay leaves. Pour the carton of stock over the potatoes; bring to a simmer and cook until the potatoes are tender, 10 to 15 minutes. Season soup with salt, adobo, tekka and pepper.

4.     Scoop about half the potatoes mixture into a food processor bowl with enough liquid to cover; process until pureed. Stir puree, spinach, and cashew milk into the soup; continue heating until again hot, 1 to 2 minutes. Add broth to achieve your desired consistency.

Yours in health,

Dr. Velonda

TWITTER: @drvelonda          INSTAGRAM: sweetpotatodelights

Soup and season change

The perfect pair: Soup and season change

It’s happening, the crisp morning air and the early darkness when you come home from work. Fall is setting in, and Seasonal change is a transition for our bodies which puts stress on our immune systems. The good news is that you can support your immune system through the change of season with cups, bowls or sips of soup!

A.C.E. UP YOUR MENU WITH SOUP. Top 3 reasons to add lots of soup to your fall menu.

1. Affordable - Soup is a great way to use up vegetable odds and ends leftover from other recipes - anything can go in a soup The high water content of soup keeps the cost down.
2. Cook in bulk – Save time & money because soups are a great way to feed lots of people at one time and soup freezes well for easy reheat.
3. Easy to digest - The of liquids in soup making helps other ingredients cook to a tenderness level that is softer and easier to digest; which is extremely helpful for individuals experiencing digestive problems like gastroesophageal reflux disease (GERD), irritable bowel syndrome (IBS), ulcerative colitis, and Crohn’s disease.

There are so many ways to make delicious, nutritious and filling soup, you just can't go wrong.

 . . . . . . . . . . . . . . . . . . . . .  Stay tuned for featured soup recipe!

FYI: Seasonal Food Guide: https://www.seasonalfoodguide.org/michigan/late-october

Yours in health,

Dr. Velonda                      

                                     TWITTER: @drvelonda        

INSTAGRAM: sweetpotatodelights

National Nutrition Month

March is National Nutrition Month and this year's theme is "Put Your Best Fork Forward." , The theme reminds us that the start of spring is the perfect time to overall your eating habits and make a few improvements. The fact of the matter is that we all have the tools to make healthier food choices.

Top 3 tips for putting your best fork forward

• Make time for breakfast
• Smack smart 
• Drink More Water

For more helpful tips visit  www.eatright.org/nutritiontipsheets.

Follow Dr. Velonda on social media: Blog: www.drvelonda.net  Twitter: @drvelonda & @sweetpotatodelights  Instagram: sweetpotatodelights

Spring Forward

Now that we have set our clocks to daylight savings time, the countdown to the first day of spring (March 20^th) begins. Just as our automobile needs seasonal maintenance, our live bodies are looking for a tune-up every time the season changes.  

Traditional Chinese Medicine recommend cleansing in harmony with the season. Spring is considered the best time for a cleansing tune-up, focusing on the liver. A healthy liver will establish a smooth and even flow of energy through the whole person, mind and body.  

Follow Dr. Velonda on social media: Blog: www.drvelonda.net  Twitter: @drvelonda & @sweetpotatodelights  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

National Peanut Butter Day

Peanuts, an American staple for generations, reportedly originated in South America around 3,500 years ago. They 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, studies have shown that peanuts helps us absorb nutrients better.

Inventions and processes started late in the 19^th century helped bring us here…….

Ø  1884, Marcus Gilmore Edson of Canada developed a process to make peanut paste from milling roasted peanuts between two heated plates.

Ø  1895, Kellogg, the famous cereal maker patented a process with raw peanuts.

Ø  1903, Dr. Ambrose Straub of St. Louis, Missouri is responsible for patenting a peanut butter making machine

Ø  1904, C.H. Sumner’s introduced peanut butter to audiences at his concession stand in the St Louis Universal Exposition.

Ø  1916, George Washington Carver published his research “How to Grow the Peanut and 105 Ways of Preparing it for Human Consumption”. His research resulted in many non-food uses for this amazing goober; including shaving cream, plastics, cosmetics and coffee.

Ø  1922 Joseph Rosefield brought us the creamy, smooth peanut butter we enjoy today. Through homogenization, Rosefield was able to keep peanut oil from separating from the peanut solids. He later sold the patent to a company that began making Peter Pan peanut butter and later went into business for himself selling Skippy peanut butter through Rosefield Packing.

In the U.S., peanuts and peanut butter are the most popular nut choice and comprise 67% of all nut consumption. (SOURCE: http://www.peanut-institute.org/peanut-facts/)

Yours in health - Dr. Velonda      TWITTER: #drvelonda     FACEBOOK: Be-fit, Inc.

Welcome 2017 with Black-eyed Peas and Greens

Why Black-Eyed Peas & Greens on January 1^st?

   

History: Eating black-eyed peas on New Year’s has been considered good luck for at least 1,500 years. It has been reported that it was historically a Jewish custom to eat black-eyed peas in celebration of the Jewish New Year (Rosh Hashanah) and this tradition arrived in America with Jews, who first arrived in Georgia in the 1730s. According to common folklore, the tradition continued and spread after the Civil War.

Symbolism: There are various explanations for the symbolism of black-eyed peas. One is that these yummy legumes demonstrates humility and a lack of vanity. Another explanation is that dried beans loosely resemble coins. Yet another is that because dried beans greatly expand in volume, they symbolize expanding wealth. A lot of people closely associate good luck with monetary gain. That’s where the greens come in (green is the color of U.S. paper currency). Add some golden cornbread and a well-known Southern phrase to top it off: “Peas for pennies, greens for dollars, and cornbread for gold.” 

Nutrition Nugget: 1 cup of black-eyed peas = Dietary fiber 11 g, 0 mg Cholesterol, 7 mg Sodium, 475 mg Potassium, iron & magnesium

1 cup of collard greens = 0 mg Cholesterol, 6 mg Sodium, 77mg Potassium, vitamin A and C

TWITTER: drvelonda or sweetpotatodelights

EMAIL: sweetpotatodelights.com

CALL: 877-888-3546  

To book Dr. Velonda Anderson for future speaking   engagements please contact: 

Adrienne D. Warren, Publicist, 313-614-3288