Here’s a treat for you, my ‘Weight Watching’ friends!
I recall ADs that showed up around the same time the Atkins diet came onto the scene. The potato industry was trying to keep their followers (many who had opted to follow the low carb diets.) The Ads said, “Don’t Blame the Potato!” I thought it was a pretty good AD campaign and still do….since apparently it stuck with me. Now I say to you, don’t blame the Sweet Potato either!
If you haven’t tried a baked Sweet Potato yet, then you don’t know what you’re missing. Sweet potatoes are not just for Thanksgiving anymore. Nosirree Bob! My dear Mother was talking about them long before I tried one. I absolutely LOVE Sweet Potato fries, but the fried part = bad and is not good for my eating plan – which is Weight Watchers. A Sweet Potato has only TWO POINTS. That’s right, TWO. And they are so good for you! Check out these facts:
- One baked sweet potato (3 1/2 ounce serving) provides over 8,800 IU of vitamin A or about twice the recommended daily allowance, yet it contains only 141 calories making it valuable for the weight watcher.
- This nutritious vegetable provides 42 percent of the Recommended Daily Allowance (RDA) for vitamin C, 6 percent of the RDA for calcium, 10 percent of the RDA for iron, and 8 percent of the RDA for thiamine for healthy adults.
- It is low in sodium and is a good source of fiber and other important vitamins and minerals.
- A complex carbohydrate food source, it provides beta carotene which may be a factor in reducing the risk of certain cancers. (Info from http://aggie-horticulture.tamu.edu)
Tonight I did the following to prepare the Sweet Potatoes:
- Scrub with a stiff brush & remove any eyes, blemishes, etc.
- Do NOT remove the skin. The good stuff is in the skin.
- Wrap loosely in plastic wrap. (My Mom puts hers in a zip lock bag, but leaves the bag open.)
- Place in the microwave and push the “Baked Potato” button. I really don’t know how long that took for 2, but when it stopped cooking the sweet potatoes were perfect. I would say it was 6-8 minutes for two. Probably 4-6 for one. I don’t like them too soft.
In addition to the Sweet Potato, I decided on a broccoli & cauliflower mixture – it was one of those “micro in the bag” offerings. One cup of that mixture is zero points. Oh yeah! I followed the directions (6.5 to 7.5 minutes) and chose 6.5 minutes because I don’t like those to be too soggy either. They turned out perfect. And they were the Great Value brand. I normally shy away from off brands, but I’m finding that Great Value is just that – due to the cost and the TASTE. Nice work, Great Value! (It’s a Wal-Mart offering.)
Now, instead of piling on any butter or other spread, I sprayed “I Can’t Believe it’s Not Butter” spray on everything. ZERO points – again. And it really adds a nice flavor. So hear this…a delicious baked Sweet Potato and about a cup of broccoli & cauliflower. TWO POINT DINNER. That’s what I’m talkin’ bout!
You will thank me.
And I leave you with this:
A man goes to the doctor with a leek sticking out of one ear and a sweet potato out of the other ear. He asks the doctor what’s wrong.
The doctor thinks a lot then tells him “Well, for one thing, you’re not eating correctly”.