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Easy Healthy Sweet Potato Recipes

08/03/2011 11:00

Sweet potato is one of the oldest vegetables consumed to this day, believed to be in consumption more than 5000 years ago. In  fact, sweet potato artifacts have been seen in Peruvian caves dating back more than 8000 B.C and serve as the best proof of  their consumption even in prehistoric times. Sweet potatoes has been a significant part of the American diet for most of its history particularly in the Southeast, where it is popurlarly know as yams. Before I share with you a few  easy healthy sweet potato recipes let me clear up a misconception about sweet potatoes.

 

However sweet potatoes are no relations to true yams. The yam tuber has a brown or black skin which resembles the bark of a tree  and off-white, purple or red flesh, depending on the variety. The flesh of yams are starchier and drier than that of the  sweet potato. In fact the name yams came about when African slaves seeing the tuber being reminded of the true yams of their  homeland  called it "nyami". The Senegalese word "nyami" was eventually shortened to the word "yam".

 

Sweet potato is ranked the highest in nutritional value when compared to other vegetables.

Below is the nutrients found in 100 grams of sweet potato:

 

Carbohydrates - 20.1 gm

 

Sugars - 4.2 gm

 

Dietary fiber - 3.0 gm

 

Fat - 0.1 gm

 

Protein - 1.6 gm

 

Vitamin A - 709 µg

 

Beta-carotene - 8509 µg more than 250% of your daily requirements

 

Thiamin (Vitamin B1) - 0.1 mg

 

Riboflavin (Vitamin B2) - 0.1 mg

 

Niacin (Vitamin B3) - 0.61 mg

 

Pantothenic acid (Vitamin B5) - 0.8 mg

 

Vitamin B6 - 0.2 mg

 

Folate (Vitamin B9) - 11 µg

 

Vitamin C - 2.4 mg

 

Calcium - 30.0 mg

 

Iron - 0.6 mg

 

Magnesium - 25.0 mg

 

Phosphorus - 47.0 mg

 

Potassium - 337 mg

 

Zinc - 0.3 mg

 

Sweet potato Calories - 90 kcal (360 kJ)

 

A frequent diet of sweet potato can lower the risk of constipation, diverticulosis and colon and rectal cancer. Several researches have shown the superior ability of sweet potatoes to increase vitamin A levels in our blood . Sweet potatoes were discovered to contain between 100 - 1,600 micrograms of vitamin A in every 3.5 ounce sufficient to fulfill over 90% of our vitamin A needs.

 

It's important to have some fat with your sweet potato meal. Past research has shown that a minimal amount of 3 to 5 grams of fat per meal significantly increases our ingestion of Beta-carotene from sweet potatoes.

 

Sweet potato also contains cyanidins and peonidins and other associated phytonutrients which has purported antioxidant and free radical scavenging effects which may protect cells from oxidative damage and reduce risk of cardiovascular diseases and cancer. That risk reduction is important not only for individuals who are at risk of digestive tract problems like irritable bowel syndrome or ulcerative colitis but for all persons needing to reduce the potential risk posed by oxygen radicals. You will find that the purple flesh variety of sweet potatoes contain higher amount of the phytonutrients mention previously.

 

Sweet potato is ideal for the health conscious consumer. Sweet potato blends well with herbs, spices and flavorings producing healthy delightful dishes of all types. From processed baby foods to main dishes, casseroles, salads, breads, desserts, and pet food, sweet potatoes add precious appetising nutrients and color to any meal.

Enjoy these easy healthy sweet potato recipes

 

 

Healthy Sweet Potato Spread Recipe

2 medium sweet potatoes 300grams or 1/2 lbs

1 medium onion, minced

1 Tbs. Tahini or unsalted almond butter

Salt and pepper to taste

 

Optional ingredients

1 Tbs. maple syrup

1/4 teaspoon curry

1/4 teaspoon ground cumin

Instructions

1. Cook potatoes in a saucepan, cover potatoes with water and bring to a boil.

2. Simmer over medium heat until potatoes are soft when pierced with a knife (During this period, prepare sauce.).

3. Remove from saucepan. When cool, remove skin.

4. While potatoes are cooking, peel carrot and onion, and chop into small pieces.

5. Place chopped carrot and onion into another saucepan and cover with 1/2 cup of water.

6. Simmer carrots and onions until soft

7. Puree sweet potato in a food processor with Tahini or Almond butter, Curry powder, and ground Cumin until just combined.

8. Add carrot-onion mixture and puree until smooth.

Note:

This makes a nice spread when served with crackers or toast.

 

Healthy Sweet Potato Muffins - Without Eggs

1 cup finely shredded sweet potato

1 1/4 cup oats

1/3 cups wheat germ or flour

1/2 cup water

2 Tbsp oil

1/2 tsp salt

1/2 cup grated coconut

3/4 tsp sea salt

Mix all dry ingredients into a potato oats mixture. Add water, oil and stir well. Shape into small muffins, heaped up on top. Bake at 350 for 30 - 40 minutes until golden brown.

Healthy Sweet Potato Bread Recipe

4 cups flour (part white part whole wheat)

1 1/4 cups lukewarm water

2 cups mashed sweet potato or 3/4 cup sweet potato flour

1 Tbsp Yeast

1 Tbsp sugar

1/4 cup oil or 2 tablespoonful softened butter

1/2 tsp cinnamon

1/4 tsp nutmeg

1 tsp vanilla extract

3/4 tsp sea salt

Dissolve yeast in warm water and sugar. Add oil, seasoned potatoes and mix thoroughly. Add half flour and beat well. Then add the rest of the flour a little at a time for a good bread dough and knead until smooth. Set aside to rise then push down into loaves and put in bread pan to rise. Bake at 375 for 75 minutes.

Seasoning the Potatoes :- Add the cinnamon, nutmeg, and vanilla extract to the sweet potato and blend in thoroughly.

What Does Oil Of Oregano Cure?

16/12/2010 22:51
Before we can discuss what does oil of oregano cure we need to establish what Oregano is. Oregano is a herb that belongs to the mint family. Originally from the Mediterranean, it is now cultivated Worldwide. Botanically it is called Oreganum Volgare, however there are about 40 subspecies of this popular herb, and the type that greets our palate as a spice and as a medicinal herb varies greatly. The spice known as Oregano is from the sub species Origanum Vulgare Hiritim also knows as Italian or Greek Oregano, There is also Marjoram which is at times packaged and distributed as the culinary spice Oregano. Here our interest lies upon the wild Oregano considered to be the most therapeutically beneficial.

Wild or Mediterranean oregano offers many therapeutic benefits not only to us humans but to our pets and home. Did you know oregano oil can help to get rid of fleas or to brush your dogs teeth, cats can benefits from the use of oregano also by brushing their furs with a few drops of Oregano essential oil or added to your pet's food or water. It is important that you do not apply the oil whether internally or topically to any pregnant animal. Oregano oil can stimulate menstruation and therefore abort the pregnancy. Because of Oregano anti parasitic properties it can also be used to get rid of enteric parasites such as intestinal worms in your pets. It is also known that oregano oil is effective against yeast or candida and urinary tract infections.

Oregano oil can be used to get rid of fleas; as you may know most commercial flea powders, sprays and shampoos are toxic and consequently may kill or debilitate you loving pet. Using Oregano Essential oil to treat with a bath. Use a mild pet shampoo or even baby shampoo, add 3-5 drops of Oregano Oil and Lemongrass oil or Citronella oil per cup of shampoo. Another alternative would be to add a few drops of Oregano oil and Lavender oil. This will drown the fleas and begin the repellent treatment. (Some pets may not like baths or cannot be bathed the following is also an effective treatment when applied twice weekly) While grooming your pets fur you may add a few drops to your palm (combined with coconut oil about a Tbsp) and and then massage it into their coat. Always massage along the grain of the fur, massaging against the grain will only flick the oil off and not allow it to get in contact with the skin. Remember most animals are even more sensitive to the effects of the oils than humans, they seem to have a natural affinity to the healing powers of the oils. It is recommended to use a slightly lower dosage on your pets or animals than you would upon yourself. Therefore dilute with some virgin coconut oil. Adding 2 or 3 drops of oregano oil to your pet's fresh water daily will help them void most internal parasites. Applying a half dropper of oregano oil in each infested ear twice daily will cure ear mites. After applying the oregano oil into the ear, massage base of the ear for 30 seconds to distribute the oil. Remove any excess oil from around the ear and discourage your pet or other pets from licking the treated area. This infection should clear up in approximately one week.

The benefits of Oregano is just as effective for humans as it is for your pets. Oregano oil has been used to treat and cure cases of yeast infections, ear infection, cold flu and and other nasal conditions and seborrheic dermatitis. Yes, for those of you (like myself) who are suffering from this very troubling skin condition "Seborrheic Dermatitis", I can assure you Oregano Oil helps. Use it to massage your effected areas using a blend with coconut oil. If you are treating your scalp; again mix a few drops with coconut oil and massage into the scalp then wrap in a steam or shower cap and towel leave on for about an hour then wash, do this at least twice weekly. Your scalp will look shiny and clean, and you won't suffer the side effect of using some of the other recommended treatment offered by the medical fraternity. The side effects I am talking about are liver damage, thinness and redness of skin, skin irritation, kidney damage, seizures, alterations in taste to name a few. Adding a few drop of oregano oil to you pillow at night will help to clear up any nasal congestion and may even positively influence you asthma symptoms. Want to get rid of Nail fungus (Onychomycosis)? Another benefit of Oregano oil is to get rid of most yeast types nail infections how do you use Oregano to do this? Blend two drops of oregano oil with a teaspoon of coconut oil. Apply to the affected area at least 3 – 4 times daily for NOT more than three weeks and that's it. Why not use Lamisil you might say well here is the possible side effects liver failure, stomach aches, nausea, diarrhea, rashes and alterations in taste and you also save yourself some more money

Are you are suffering from Candida? If you have the oregano oil, add 1 to 4 drops in water or juice and drink twice daily for at least 3 weeks. If you find you are still suffering from the effect of Candida break for 2 days and start the regiment again for another 3 week if this doesn’t seem effect consult your doctor, you may be suffering from something else. If you don't have the oil, pour boiling water over some oregano leaves (preferable dried leaves) to make a tea. It is recommended that you also drink plenty of water after each dose to you flush yourself of toxins, pathogens and yeast that died as the Oregano oil does its work.

The growing problem of antibiotic resistance has health authorities extremely concerned. Drug resistance does not develop against naturally occurring antibiotics such as Oregano Essential oil. As a completely natural remedy, patients also do not suffer from the side effects associated with powerful prescription drugs. It will not create more mutant strains of bacteria. It effectively kills bacteria of every variety using only tiny amounts. You need no prescription. It does not cost a fortune! However the use of Oregano oil can temporarily impair the body’s ability to absorb iron. Some patients may notice a small allergic reaction to the oil, in the form of rashes on the skin. If you take oregano oil with blood thinning drugs your blood pressure may drop too low and your blood may become too thin. Consult with your doctor before taking Oil of Oregano if taking these types of drugs. The use of Oil of Oregano is not recommended during pregnancy or while breastfeeding. Oregano Oil is essentially very safe though. It is also effective against fungus, parasites and viruses. It can be used externally and internally. There are no serious negative side effects.

N.B There is Oil of Oregano which has been diluted in a carrier oil such as coconut oil, olive oil. Or jojoba oil, etc and then there is Oregano Essential Oil which is the pure undiluted oil from the oregano plant. I recommend you use Oregano essential oil always. Simply dilute using a carrier oil to get the recommended dosage, I recommend the use of virgin cold pressed coconut oil as your carrier oil.
 

I will be delving into specific benefits of Oregano essential oil in future articles, please continue to visit as I update you on the variety of benefits oregano offers. 

Stay Healthy with Oregano Essential Oil The All Natural Herbal Supplements An Immune System Herbs

01/12/2010 11:46

 

Oregano scientifically know as Origanum Vulgare is well known culinary herb often used in tomato sauces, fried vegetables, and grilled meat. However there are other uses and benefits to this herb. Oregano Essential Oil is known for its ability to slow down food spoilage through its anti-bacterial, anti-fungal, anti-parasitic and anti-oxidant activity but it doesn’t stop there. Oregano essential Oil offer health benefits too, such as treatment of colds, influenza, mild fevers, fungal infections, indigestion, upset stomach, enteric parasites, and painful menstruation.

Oregano is one of the most broad spectrum immune system herbs available. Many of us have enjoyed oregano with our foods at one point or another. Nevertheless, would you enjoy it more if you realized just how beneficial oregano could be to your immune system? Historically, Greek physicians used oregano essential oil for wounds, headaches, and venomous bites and even hemlock poisoning. Its medicinal benefits were used to treat lung conditions, bronchitis, sinusitis, and cold symptoms including coughs. During the seventeenth century, it was considered throughout Europe as an effective remedy for head colds. Used by physicians to induce menstruation as early as in the nineteenth century, the benefits of using oregano essential oil has now captured the interest of modern researchers. Practitioners of alternative medicine often recommend oregano as an herb essential to aid in the recovery of a variety of ailments it is considered an all natural herbal supplements.
The most effective active compounds in oregano essential oil are Thymol and Carvacrol, These natural plant chemicals are also used in products like Listerine which originally was used as a surgical antiseptic. I even understand that these compounds have found themselves in the Gold Bond Powder. So you see modern society is recognizing the uses and health benefits of these compounds in Oregano Essential Oil. However these aren’t the only beneficial compounds in Oregano essential oil. I am going to list some of the components in this essential oil starting with Carvacrol.

Carvacrol – this volatile oil was proven in studies to be a powerful antimicrobial and food preservative. Research shows it’s effective against bacteria such as :
Escherichia coli
Salmonella enterica
Listeria monocytogenes

Carvacrol also works as an anti-fungal. A recent study proved, you can use Carvacrol to eliminate parasitic infections.

Thymol – Thymol is widely used as an antibacterial, an antimicrobial and an anti-fungal. Thymol has antiseptic properties and is a very effective disinfectant even better than carbolic acid. Thymol has been used to successfully control varroa mites and prevent fermentation and the growth of mold in bee colonies. There is also evidence supporting the belief that thymol is also a natural fungicide, when applied two to three times daily, can eliminate certain kinds of fungal infections that affect finger nails and toe nails and for the treatment of tinea (ringworm) infections. It is related to Carvacrol, meaning it has the same molecular formula but the atoms are arranged differently. Some over the counter medications use thymol for acne, hemorrhoids and athletes foot. It is the active antiseptic ingredient in the toothpaste Euthymol, a component of Vicks Vaporub, which has given many people relief. Thymol inhibits the ability of E.coli and Staphylococcus aureus to adhere to human cells. Thymol antimicrobial mechanism disrupts the bacterial cell wall and causes the contents or cytoplasm, to leak out.

Terpenes have antibacterial properties. The name, terpene, originates from the word ‘turpentine’. While turpentine is known as a common solvent for stripping off paint, this ingredient plays a healthier role in Oil of Oregano. Tea tree oil is another healthy oil that contains terpene

Rosmarinic acid has antioxidant, anti-inflammatory and antimicrobial activities. The antioxidant activity of rosmarinic acid is said to be stronger than that of vitamin E. It’s been shown to prevent free radical cell damage, thereby lowering your risk for atherosclerosis and cancer. It is currently being studied for its effects on Alzheimer’s Disease

Naringin has antioxidant, anti carcinogenic and cholesterol lowering activity. It was shown to inhibit cancer cells from growing. It is a major flavonoid in grapefruit giving the grapefruit juice its bitter taste. Oil of Oregano may not only help fight germs, it may also help fight oxidation and reduce your risk of cancer. Research shows Naringin stimulates the effect of caffeine and could therefore increase its fat burning action.

Tocopherols – The most well known tocopherol is vitamin E, a powerful antioxidant.

Other ingredients found in Oregano Essential Oil include calcium, magnesium, zinc, iron, potassium, copper, boron, and manganese, vitamins C, A, and niacin.

Boost your health increase your immunity use Oregano Essential Oils supplements