This recipe is extremely versatile. It can be eaten as breakfast, lunch, dinner, a big snack, or even a filling dessert!
A Longevity SuperFood
Sweet potatoes: A hearty, filling, and satisfying root vegetable; the bridge between sweet and savory. Here at Mastering Diabetes we are BIG fans of sweet potatoes, and after this recipe, you will be too.
Have you ever heard of the Blue Zones? They are the areas of the world where people live significantly longer than any other locations, and with increased healthspan, not just lifespan. One of these areas is Okinawa, Japan. In Okinawa, not only are there a high number of centenarians (people age 100+) but also low rates of diabetes. In fact, people living in Okinawa are six times less likely to have type 2 diabetes than those living in the United States. And believe it or not, one of the reasons for that is sweet potatoes.
The traditional Okinawan diet consists primarily of sweet potatoes, rice, and vegetables – with up to 80% of daily calories coming from sweet potatoes alone. So you can rest assured that it is not just okay but maybe even optimal to eat sweet potatoes in abundance.
Nature’s Caramel Candy
Dates are a truly magical food. They are sweet, gooey, caramel-like bite-sized fruits that are produced naturally by date palm trees. Unlike processed sugar and the candies made from it, dates have fiber and are nutrient-dense, while being just as sweet and delicious. In a recipe like this, they add flavor and texture to make the meal feel extra decadent.
Spice Up Your Life
It’s amazing how easy it is to forget that spices are often superfoods in their own right. They can be potent products, with just a small standard teaspoon dose offering big nwutritional benefits. Cinnamon is no exception.
A randomized trial comparing doses of 1, 3, and 5g of cinnamon daily with placebo pills found that all 3 doses of cinnamon reduced the mean fasting serum glucose (18–29%), triglyceride (23–30%), LDL cholesterol (7–27%), and total cholesterol (12–26%) levels, while there were no significant changes in the placebo groups.
Suffice to say, this little spice has a big kick! It boosts the flavor of the meal and adds a nutritional boost too. Cinnamon and apples are a classic combo, but you might be surprised how well cinnamon pairs with all of the other ingredients too – sweet potatoes, dates, and almond butter all make a great pair with it as well.
Eat to your heart’s (and stomach)’s content!
Apple Cinnamon Stuffed Sweet Potato
Ingredients
- 3 cups Sweet Potato
- 3/4 cup Water
- 3 cups Apple - Chopped
- 1/3 cup Pitted Dates - Chopped
- 1 1/2 tsps Cinnamon
- 1 1/2 tbsps Almond Butter
- 1 tbsp Hemp Seeds - Optional
Instructions
- Preheat the oven to 400ºF and line a baking sheet with parchment paper. Place the sweet potato on the baking sheet and pierce a few times all over with a fork. Place in the oven to bake for 45 to 50 minutes, until cooked through.
- Meanwhile, heat a small saucepan over medium-low heat. Add the water and then the apple, dates, and cinnamon and sauté, stirring often until softened, about 8 to 10 minutes
- Slice the sweet potato open down the middle and add the apple date mixture. Add the almond butter and hemp seeds, if using. Enjoy!
Notes
- Nut-Free: Use sunflower seed butter or tahini instead.
- Leftovers: Refrigerate in an airtight container for up to three days.