Golden Spinach and Sweet Potato Healthy Saute - Healthy Food Tip and Recipe

healthy food tip and recipe
July 17, 2013

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Today's Recipe

If you don't know what to serve for dinner tonight ...

Enjoy the combination of spices that gives this spinach and sweet potato dish a unique flavor. Spinach is one of the most nutrient-rich vegetables around and the sweet potatoes add fiber and an extra dose of health-promoting carotenoids to this dish. Enjoy!

Golden Spinach and Sweet Potato Healthy Sauté

Prep and Cook Time: 35 minutes

Ingredients:

• 1 medium onion, chopped
• 4 medium cloves garlic, minced
• 1 cup + 1 TBS chicken or vegetable broth
• 1/2 tsp turmeric
• 1/2 tsp coriander
• 1/2 tsp cumin
• 1/4 tsp cardamom
• 1 TBS fresh lemon juice
• 2 cups sweet potatoes, peeled and cubed
• 6 oz frozen spinach, thawed
• 2 TBS chopped fresh cilantro
• salt & pepper to taste

Directions:

1. Chop onions and mince garlic and let sit for 5 minutes to bring out their health-promoting benefits.
2. Heat 1 TBS broth in a large stainless steel skillet. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently. Add garlic and continue to sauté for another minute.
3. Add seasonings and lemon juice and stir to mix thoroughly. Add broth and sweet potatoes. Simmer covered over low heat, stirring occasionally, until sweet potatoes are tender, about 15 minutes. Uncover to allow sauce to thicken and cook another couple minutes.
4. Press water out of spinach and add to sweet potatoes. Cook uncovered for a 3-4 more minutes to allow sauce to thicken. Add cilantro, salt, and pepper.

Serves 4

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Healthy Food Tip

Can salmon be a good source of iodine?

If you are trying to maximize your iodine intake from fish, you'll probably want to stick with saltwater versus freshwater species since they tend to contain more iodine. Examples of saltwater fish include cod, halibut, and tuna. Examples of freshwater fish include lake trout and lake herring. Scallops, clams, shrimp, mussels, and oysters all come in both freshwater and saltwater varieties and the saltwater varieties are more likely to provide you with iodine than the freshwater ones. Since salmon go through both freshwater and saltwater phases during their lifecycle, they can vary widely in their iodine content for this reason. While not a reliable source, salmon can sometimes provide up to 60-70 micrograms of iodine in about 3-4 ounces of fish, or about 40% of the recommended daily value.