Lunch: Sherried Sweet Potatoes and Apples

This recipe includes superfoods such as:

Cinnamon, Lemon, Apples

Health benefits of Sherried Sweet Potatoes and Apples

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Apples will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)

Ingredients

3 large sweet potatoes
3 Granny Smith apples
4 tablespoons unsalted butter
1/4 cup fresh lemon juice
1/4 cup firmly packed light brown sugar
1/4 teaspoon cinnamon
1/3 cup medium-dry Sherry

Instructions

In a kettle combine the sweet potatoes with enough cold water to cover them by 1 inch and boil them for 35 minutes, or until they are just tender. Drain the sweet potatoes and let them cool until they can be handled. The sweet potatoes may be prepared in advance up to this point and kept chilled overnight. Peel the sweet potatoes, cut them lengthwise into sixths, and cut the lengths crosswise into 1/2-inch pieces. Peel, core, and cut the apples lengthwise into sixths and cut the wedges crosswise into 1/2-inch pieces. In a large heavy skillet cook the apples in the butter over moderate heat, stirring, for 3 minutes, or until they are softened. Stir in the lemon juice, the brown sugar, the cinnamon, and the Sherry, bring the liquid to a boil, and simmer the apples for 3 minutes. Add the sweet potatoes and cook the mixture, stirring gently and trying not to break up the sweet potatoes, for 2 minutes, until it is combined well and heated through. Transfer the mixture to a heated serving dish.

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