Welcome to week three of the Top 10 Foods for Runners series!! I am just so happy you’re here and ready to learn about everyone’s favorite root vegetable: Sweet potatoes!
Sweet potatoes are no longer reserved for that sticky marshmallow casserole thing people serve during the holidays. They are everywhere, being used for everything! Which is completely awesome. Sweet potatoes are not only tasty little guys but as far as superfoods go, they’re so affordable! Who knew things that grew in the dirt would fit so nicely into a modest budget?
Sweet potatoes are wonderful because they can be cooked every which way. They also have no trouble being either the star or sidekick of any amazing dish. Sweet potatoes are easy to make, easy to enjoy, and packed full of nutrients us runners (and normal people) need.
Why go the sweet potato route as opposed to the classic potato? Although potatoes still have many nutrients that benefit runners, sweet potatoes have more of those nutrients, like vitamins A and C, and more fiber.
The Super Sweet Potato
- Vitamin A: One 100-calorie sweet potato provides you with 250% of your daily vitamin A in the form of beta-carotene, a powerful antioxidant.
- Vitamin C: Besides preventing colds, vitamin C aids in the growth and repair of tissue in the body. Sweet potatoes have plenty of this handy vitamin.
- Potassium: Sweet potatoes have plenty of potassium, which helps ward off muscle spasms and prevent cramps.
- Iron: So many runners struggle with low iron! Runners need even more iron than the average human. When you’re low on iron, it shows in your performance. You’ll feel fatigued and your energy will be lacking, making it impossible to run your best. Luckily, sweet potatoes have a decent amount of iron.
- Manganese and copper: These two nutrients greatly impact runners because they are crucial for healthy muscle function. Unfortunately, many runners do not have enough of these nutrients in their diet, which affects their running performance. All the more reason to eat your sweet potatoes!
- Easily digestible: Sweet potatoes have the lowest glycemic index rating among root vegetables. This means sweet potatoes digest slowly, causing blood sugar to rise slower and keeping you satisfied for longer. This also means they are easy to digest, making them a great pre-race food.
- Gluten-free carbs: Runners need carbs! It’s true, I swear. If you or your body aren’t big fans of gluten, sweet potatoes are a perfect way to get your fill of carbs. They also have more nutrients than pasta, so it’s a double win for you. the carbs in sweet potatoes are complex, meaning they take longer to digest and help supply the body with energy over a longer period of time.
Ways to eat the sweet potato
- Raw: Not recommended….
- Microwaved: Good choice if you’re short on time, but the texture is sometimes lacking. Poke holes in the skin and cook for 5-8 minutes, flipping it halfway through.
- Baked: Takes awhile, but results in a creamy, delicious sweet potato. Poke holes in the skin and bake directly on the oven rack (with foil on the lower rack) for 45 minutes at 425 degrees. You can also dice them up ahead of time and cook on a baking sheet with a little oil for about 35 minutes at 435 degrees.
- Stovetop: If you want to cook raw sweet potatoes on the stove, I recommend chopping into small squares to speed up the process. I like to start the potatoes off at a lower heat and keep a lid on the pan so they have a chance to steam and cook internally. Then, I remove the lid and turn up the heat a bit so they can get crispy.
- Fries: Cut potatoes into strips about 1/2 inch thick. Drizzle with oil and bake on 425 for 35 minutes, stirring occasionally. Season with salt. To get a crispier fry, soak potato slices in water beforehand, thoroughly dry them, then dust with cornstarch.
*Always season fries/chopped up sweet potatoes with salt after cooking. Doing it before results in soggy potatoes.
Recipes
Need some inspiration? Here are some sure-fire ways to sneak sweet potatoes into your diet this week.
Loaded sweet potato fries
Ingredients
For the chimichurri
- 1/4 red onion, roughly chopped
- 2 cloves garlic
- 1 cup flat-leafed parsley (packed)
- 1 cup cilantro (packed)
- 1 tbsp red wine vinegar
- 1.5 tbsp lemon juice
- 1/4 cup olive oil
- salt and pepper
For fries
- 4 small sweet potatoes, cut into wedges
- 1 tbsp cornstarch
- 1/2 tsp garlic powder
- 1/4 tsp paprika
- 1 cup diced cauliflower
- 2 tbsp olive oil, divided
- 2 tbsp sun-dried tomatoes, chopped
- salt and pepper
Instructions
For the chimichurri
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Combine all ingredients except for oil in a food processor. Pulse until well-combined. Add in olive oil and pulse until smooth and desired consistency has been reached.
For the fries
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Soak the fries in cool water for at least a half an hour. Meanwhile, preheat the oven to 425.
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Thoroughly dry sweet potatoes and toss them with the cornstarch. Remove excess cornstarch and toss potatoes with 1 tbsp olive oil, garlic powder, and paprika. Bake for 35 minutes, stirring halfway. Once they are out of the oven, sprinkle with salt.
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Meanwhile, heat 1 tbsp olive oil in a skillet over a medium heat. Add cauliflower and cook until golden. Season with salt and pepper and let drain on paper towel.
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Top fries with chimichurri, cauliflower, and sun-dried tomatoes. Enjoy immediately.
Rosemary sweet potato pizza
Ingredients
- 1 whole wheat dough (I use Trader Joe's whole wheat pizza dough)
- 2 sweet potatoes, cooked
- 1 clove garlic, minced
- 1 tsp rosemary, minced and divided
- 1/4 tsp salt
- 1/4 tsp garlic powder
- 1 tbsp olive oil
- 1 cup kale, de-stemmed and chopped
- 1/2 cup parmesan cheese
- coarse sea salt
Instructions
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Preheat oven to 500 degrees.
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Roll out pizza dough. Mix together sweet potatoes, 1/2 tsp rosemary, and garlic. Spread on dough, leaving about 1/2 inch around for the crust.
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In a small bowl, combine garlic powder, salt, 1/4 tsp rosemary, and olive oil. Use a pastry brush to brush the mixture on the crust.
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Top pizza with kale and parmesan and remaining rosemary. Bake for 10 minutes. Brush crust again with oil mixture. Slice and serve.
Garlic sweet potato couscous
Ingredients
- 4 sweet potatoes, diced
- 1/2 red onion, diced
- 1 can chickpeas, drained and rinsed
- 1 bulb garlic
- 1 tsp rosemary, minced
- 2 tbsp olive oil, divided
- 1 cup dry couscous
- 2 tsp nutritional yeast
- 1 tbsp almond milk
- salt and pepper
Instructions
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Preheat oven to 400 degrees.
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On a large baking sheet lined with parchment paper, combine sweet potatoes, red onion, chickpeas, 1 tbsp olive oil, pepper and rosemary.
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Cut the top off the bulb of garlic. Cover with aluminum foil, leaving the cut top exposed. Drizzle on olive oil. Seal the top and place on baking sheet with vegetables.
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Cook for 35 minutes, stirring occasionally. Remove vegetables from oven and season with salt. Leave the garlic in oven for an additional 10 minutes.
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Meanwhile, cook couscous according to package directions.
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When cool enough to handle, remove the roasted garlic from the skin and mash together in a small bowl Add nutritional yeast and almond milk, mashing until well-combined. Finally, add 1 tbsp olive oil and mix until there is a smooth and even consistency.
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In a large bowl, combine vegetables, couscous, and roasted garlic sauce. Mix well and serve.
Sources
https://www.runnersworld.com/nutrition/the-best-foods-for-runners/slide/3
http://blog.trainheroic.com/got-sweet-potatoes/
