Sweet Potato Medley Bliss : A Nutrient-Rich Delight is a salad with a vibrant tapestry of white, orange, and purple sweet potatoes complemented by the crunch of peanuts and sesame, the burst of pomegranate, and the zest of spices. It is a testament to the power of combining diverse ingredients for optimal health.
Packed with essential nutrients, vibrant flavors, and satisfying textures, it offers a wholesome and delicious way to nourish the body. Each ingredient contributes to overall health, making this dish both indulgent and beneficial. Sweet potatoes are roasted in this recipe. The roasting process not only enhances the natural sweetness of the potatoes but also concentrates their nutrients. The gentle caramelization during roasting brings out the inherent flavors while preserving the vitamins and minerals. Adding oil aids in absorbing fat-soluble vitamins, such as vitamin A. This is also one of the dishes that made my family love sweet potatoes!
Sweet Potatoes (White, Orange, and Purple) Sweet potatoes are a nutritional powerhouse, rich in vitamins, minerals, and fiber.
Orange Sweet potato are an excellent source of beta-carotene, which the body converts into vitamin A, essential for eye health and immune function.
Purple sweet potatoes contain anthocyanins, powerful antioxidants that help reduce inflammation and support heart health.
White sweet potatoes provide a lower glycemic alternative, making them suitable for maintaining stable blood sugar levels.
Peanuts contain protein, healthy fats, and essential nutrients such as vitamin E, magnesium, and folate. They aid in maintaining heart health, reducing oxidative stress, and supporting muscle repair. However, due to their calorie density, portion control is advised.
Sesame Seeds are rich in calcium, iron, and healthy fats, contributing to bone strength and cardiovascular health. They also contain lignans, which have been linked to reducing cholesterol levels and providing anti-inflammatory benefits.
Pomegranate Arils are abundant in antioxidants, notably polyphenols, which help fight oxidative stress and support heart health. Their natural sweetness enhances the dish while boosting the immune system.
Cilantro and Green Chili Cilantro is known for its detoxifying properties and ability to aid digestion. At the same time, green chili provides metabolism-boosting capsaicin, which may help in weight management and pain relief.
The carefully curated blend of spices, including roasted cumin seeds powder, dry mango powder (amchur), cayenne pepper, and black pepper powder not only tantalizes the taste buds but also provides significant health benefits. Cumin aids digestion and has anti-inflammatory properties. Dry mango powder adds a tangy note and provides vitamin C. Cayenne pepper, with its capsaicin content, boosts metabolism and has pain-relieving effects. Black pepper enhances the absorption of other nutrients and has antioxidant properties.
The "Sweet Potato Medley Bliss" salad is a delicious and nourishing dish featuring roasted sweet potatoes, peanuts, sesame, and pomegranate. Packed with essential nutrients, it supports immune function and digestion, offering vibrant flavors and satisfying textures. By adjusting ingredients to meet dietary needs, you can enjoy its health benefits as a nutritious snack or a flavorful side, proving that healthy eating can be indulgent and beneficial.
Caution
Peanuts and sesame seeds are common allergens. Individuals with nut or seed allergies should substitute these ingredients with alternatives such as roasted sunflower seeds or pumpkin seeds.
Ingredients
White sweet potato – 1 medium (almost ½ cup, diced into bite-size pieces)
Orange sweet potato - 1 medium (almost ½ cup diced into bite-size pieces)
Purple sweet potato - 1 medium (almost ½ cup, diced into bite-size pieces)
Peanuts (roasted) – 1/3 cups
Sesame seeds (roasted) – 2 tbsp
Green chilli – 1 ( chopped)
Cilantro – 1 bunch ( ½ cup finely chopped)
Pomegranate arils – ½ cup
Roasted cumin seeds powder – 1tsp
Dry mango powder (amchur) – ½ tsp
Cayenne pepper – ½ tsp
Black pepper powder – ½ tsp
Salt – as per taste
Oil – 1 tbsp
Directions
1. Combine the sweet potatoes (all three types), oil, and spices in a large bowl. Mix well.
2. Line a baking tray with parchment paper, and arrange the sweet potatoes in a single layer. Preheat the oven to 350°F and cook the sweet potatoes for 20 to 25 minutes.
3. Meanwhile, roughly crush the roasted peanuts and sesame seeds using a mortar and pestle.
4. Add the roasted sweet potatoes, pomegranate arils, lemon juice, cilantro, and green chilies in a big bowl. Mix everything well. Adjust the seasoning. Enjoy!
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