Healthy Sweet Potato Salad
Sweet potatoes will help get your digestion running smoothly!
I love potatoes of any kind. You can prepare them any way and I will love them. That’s why it’s so important that I make my tubers healthy. I mean, if I’m going to eat the whole bowl, I’d much rather it be a healing dish than a mess of fried or mayonnaise-y potatoes. This healthy sweet potato salad is perfect. It’s delicious and it’s healing… even if you eat more than you should…
Lately, I’ve been swapping out traditional potatoes for sweet potatoes in every recipe that I can. When I was a kid, my favorite thing to order in a diner was french fries with gravy. OMG… just thinking about it makes me both smile and cringe at the same time. The other day when I was at lunch by the beach, I ordered sweet potato fries, rationalizing that this was somehow healthier than ordinary fries. Bahahaha — it’s amazing the rationalizations you can talk yourself into — this was so unhealthy and the second I was done eating, I was sorry I ate it.
So, back to this awesome recipe for healthy sweet potato salad. This is perfect.
And NO MAYONNAISE — the creamy dressing is made with parsnips!!!
And you still feel good after you eat it. It’s got sweet potatoes and dill and some crunchy radishes. Really, it’s clean tasting and creamy at the same time. It’s the perfect side dish for everything you make this summer.
I served this beautiful, colorful salad with fish one night and then on top of a crisp green salad on the second night. Both were just perfect!
Also, you should try my simple recipe for Vegan Potato Salad.
Here are some of the awesome healing ingredients in this healthy sweet potato salad recipe:
Sweet potatoes are good for your digestive system. They can be good for both constipation and diarrhea. These orange gems also help rid your body of excess water, are good for breast health, help people with diabetes and actually can help ease night blindness. In olden times, it was common in China to rub mashed sweet potatoes on poison insect bites to remove the toxins. I haven’t tried this, but if you see me looking a tad orange, this will be why…
Parsnips will help you knock a cold out of your system. So if you have a common cold with headaches, muscle aches, and a stuffy nose, try eating parsnips. They can also help ease arthritic pain.
Dill is considered a chemoprotective in that it can help neutralize some carcinogens. It also helps fight bacteria in the body.
Scallions, as I tell you often, are one of my favorites. In Chinese medicine, the root of the scallion is a healing herb (Cong Bai). I always keep scallions on hand in my refrigerator so that I can whip up a batch of cold and flu fighting tea (scallion roots and ginger) the second anyone feels that scratchy throat coming on. It helps the body sweat out toxins. Scallions are antiviral and antibacterial; they are good for the common cold and general nasal congestion — just don’t eat too many if you have a fever.
Radishes are good for your tissues, blood vessels, teeth and bones. They also can help regulate your blood pressure and can ease the symptoms of asthma and other respiratory ailments. In this sweet potato salad, they also add a good amount of crunch and peppery bite.
- 1 lb sweet potatoes (I used a mixture of orange, white, and purple ones), unpeeled, cut into ½-in. pieces
- 1 Tbs extra-virgin olive oil
- 2 parsnips, peeled, cut into 1-in. pieces
- 1 cup vegetable broth
- pinch of sea salt
- 1 Tbs fresh dill, chopped
- 2 radishes, sliced
- 2 scallions, sliced
- Preheat the oven to 400°F convection setting, or 425°F regular bake setting.
- Line a baking sheet with parchment paper.
- Toss the potatoes with the oil and spread them out on the baking sheet.
- Sprinkle with sea salt.
- Roast the potatoes in the oven for about 15 - 20 minutes or until they are cooked through.
- Meanwhile, put the parsnips, vegetable broth and a pinch of sea salt into a medium saucepan.
- Place over medium heat and bring to a boil.
- Reduce heat and simmer until the parsnips are soft, about 20 minutes.
- Pour the parsnip mixture into a blender. Cover the blender with a clean dish towel and hold that towel tight over the top while you blend until smooth. NOTE: the towel will allow steam to escape so you can prevent the top blowing off and burning you!
- In a large bowl, mix together the roasted sweet potatoes, radishes and scallions. Pour in the parsnip dressing and gently stir to combine.
- Add the dill, and serve.
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