Archive for November, 2012

Maple Sweet Potato Salad

Thursday, November 1st, 2012

Fall is in full effect up north and Thanksgiving Day looms just a few weeks away. Summer has its potato salad and now fall has its maple sweet potato salad. This side is vegan, vegetarian, low cholesterol, and low sodium.

Ingredients:

2 tbsp. lemon juice

2 tbsp. orange juice

1-1/3 tbsp. olive oil

3 tbsp. maple syrup

1-1/2 tbsp. chopped crystallized ginger

1 lb sweet potatoes, peeled and cut into .5 in. cubes

2 tomatoes, peeled, seeded and cut into .5 in. cubes

1/4 cup cilantro, or parsley, chopped

Directions:

Place sweet potatoes in a steamer basket over boiling water. Cover saucepan and steam 8-10 minutes, or until tender. Transfer sweet potatoes to a large baking sheet. Spread out to cool. Combine first 5 ingredients in a jar with a tight-fitting lid, shake vigorously. Place sweet potatoes in a serving bowl. Add maple dressing and remaining ingredients and toss. Cover and chill until ready to serve.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 200; % Calories From Fat 21.6%; Total Fat 4.8g; Saturated Fats 0.7g; Mono-unsaturated Fats 3.3g; Poly-unsaturated Fats 0.6g; Cholesterol 0mg; Sodium 46mg; Total Carbohydrates 38g; Dietary Fiber 4.6g; Sugar 19g; Protein 2.9g.

More Information:

Vitamins:

Thiamin B1 0.16 mg
Vitamin B12 0 mcg
Vitamin K 14 mcg
Vitamin A 22000 IU
Niacin B3 2.1 mg
Pantothenic Acid 1.1 mg
Riboflavin B2 0.14 mg
Vitamin C 38 mg
Vitamin D 0 IU
Vitamin B6 0.38 mg
Vitamin E 1.8 mg
Choline 20 mg

Minerals:

Manganese 1.1 mg
Magnesium 41 mg
Calcium 62 mg
Zinc 1.1 mg
Phosphorus 79 mg
Copper 0.24 mg
Fluoride 1.5 mcg
Selenium 0.35 mcg
Sodium 46 mg
Potassium 750 mg
Iron 1.2 mcg