Lunch: Mashed Sweet Potatoes and Apples

Sweet potatoes and apples come together in this tasty baked side dish.

This recipe includes superfoods such as:

Cinnamon, Apples

Health benefits of Mashed 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). Apples will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)

Ingredients

4 large sweet potatoes (3 1/2 to 4 lb)
1/2 cup butter or margarine, softened
3 medium apples, peeled, chopped (4 cups)
2 teaspoons ground cinnamon or pumpkin pie spice
1 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon pepper

Instructions

Heat oven to 375 °F. Line cookie sheet with foil. Pierce sweet potatoes with fork; place on cookie sheet. Bake 1 hour to 1 hour 15 minutes or until tender when pierced with fork. Let stand 15 minutes or until cool enough to handle.
Meanwhile, in 10-inch nonstick skillet, melt 2 tablespoons of the butter over medium heat. Cook apples, cinnamon and sugar in butter 5 to 7 minutes, stirring frequently, until apples are tender.
Spray 13x9-inch (3-quart) glass baking dish with cooking spray. Slip off sweet potato skins; place potatoes in large bowl. Add salt, pepper and remaining 6 tablespoons butter; mash until no lumps remain. Add apple mixture; mix well. Spread in baking dish.
Cover with foil; bake 25 to 30 minutes or until center is hot.

Share Mashed Sweet Potatoes and Apples