Alison Tierney, MS, RD, CD, CSO

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Alison is a registered dietitian, board-certified in oncology nutrition, and a cancer thriver. Her expertise in oncology nutrition and personal experience with her own cancer diagnosis and its treatment provide her with the unique perspective of being able to relate to her clients on an entirely different level. Her content is consistently focused on evidence-based guidelines and seeks to increase the awareness of the power of nutrition to complement traditional cancer therapies.

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I never used to like sweet potatoes. I never understood why so many people loved them. I would try them frequently to ‘learn’ to like them as I knew they had some fabulous health benefits.

How did I eventually start liking them? Sweet potato fries–the gateway to a diet full of sweet potatoes!

Now, I think we all know sweet potato fries are not a health food. All that added oil certainly minimizes the health advantages of the sweet potatoes themselves. Additionally, deep fried foods, like french fries, have been associated with increased cancer risk related to the high temperature of the oil foods are fried in. The high cooking temperatures of the oil may create the carcinogen (or, cancer causing substance) acrylamide. (1)

I know, I know. I’m not here to try and wreck your enjoyment of eating certain foods, but to make you aware of the research. Knowledge is power.

Reduce your fried foods. And eat lots of whole, plant-based foods which contain disease fighting phytochemicals!

But back on topic. Sweet potato fries were how I started enjoying sweet potatoes. If I remember correctly, the first place I really enjoyed sweet potato fries was at the restaurant Stack’d in Milwaukee. They have a pretty delicious black bean burger too, but in my [totally unbiased] opinion, it doesn’t compete with mine.

Sweet potatoes have some fabulous disease protective qualities. Anti-inflammatory. Anti-cancer. High fiber. Blood sugar regulation–yes, blood sugar regulation!

A Few Sweet Potato Benefits:

• Carotenoids: Caroteniods, a phytochemical commonly found in orange, yellow and red fruits & vegetables, function as an antioxidant and controls cell growth. Studies have actually linked high intake of carotenoids to lower risk of some cancers. (2)

• High in Potassium: 950 milligrams per 1 cup [baked, with skin](2);  Promoting healthy blood pressure.

• Blood Sugar Regulation: Potatoes and starchy vegetables get a bad rep since they contain carbohydrates. But in fact, potatoes contain high amounts of fiber which are responsible for regulating and controlling blood sugars–even in those with diabetes! One cup of sweet potatoes contains 6.6 grams of fiber [baked, with skin](3).

• Anti-inflammatory: In addition to its other color-related health benefits, sweet potatoes also contain anthocyanins, a phytochemical also found in blueberries, which reduce inflammation in the body. Chronic inflammation in the body makes cancer [and other chronic diseases] more likely (4).

Now. I previously shared with you one of my favorite ways to make sweet potatoes, which by the way are baked sweet potato wedges with minimal oil. But these Honey Lime Sweet Potato Tacos are probably one of my other favorites.

It’s easy.

Makes great leftovers.

Contains ingredients you most likely always have on hand.

And can be eaten several ways: on a tortilla, over greens, or even all by itself.

My favorite way to enjoy these is on an Angelic Bakehouse® wrap! These are our go to wraps at home. They are made with sprouted grains, are incredibly nutritious, contain zero preservatives, and are not dry like so many other sprouted grain breads. Plus, I love Angelic Bakehouse® since it is a local company here in Milwaukee, Wisconsin.

Angelic Bakehouse® has so generously provided a giveaway for Wholesome readers including products and swag valued at $94!

Interested in entering the Angelic Bakehouse® giveaway? Here are the details:

• Giveaway: //CLOSED//

• Winner will be announced Sunday, March 11th at 5:00 p.m. CST on social media and through direct email to winner.

• The winner will be required to provide a mailing address to Wholesome LLC (to deliver the giveaway) by Monday, March 12 at 5:00 pm, due to the shelf life of the products.

How To Enter via Facebook:

Required: 

• Follow Wholesome LLC on Facebook

• Like the Facebook post regarding the giveaway

• Subscribe to Wholesome emails here

Extra Entries:

• Facebook: Share the Wholesome LLC post regarding the giveaway.

• Comment and tag at least one person who you think would love this giveaway on Wholesome LLC’s post regarding the giveaway.

How To Enter via Instagram:

Required: 

• Follow Wholesome LLC on Instagram

• Like the post regarding the giveaway on Instagram

• Subscribe to Wholesome emails here.

Extra Entries:

• Comment and tag at least one person who you think would love this giveaway on Wholesome LLC’s post regarding the giveaway.

Good luck! I look forward to sending the lucky winner all of the amazing Angelic Bakehouse® products, especially since you can make these yummy Honey Lime Sweet Potato Tacos!

Honey Lime Sweet Potato Tacos:

Serves: 3-4

directions:

Start by cooking the sweet potatoes. For reducing cooking time, I recommend the following: Preheat the oven to 400 degrees Fahrenheit. Prepare a cookie sheet with parchment paper and set aside. After dicing the sweet potatoes, add them to a large microwaveable bowl. Mix the seasonings (ground cumin, paprika, cayenne pepper, salt, and ground pepper) together in a small dish. Drizzle the oil over the bowl of sweet potatoes and sprinkle the seasoning mixture. Toss sweet potatoes until evenly combined.

Microwave the sweet potatoes on the ‘baked potato’ setting, or for about 10 minutes. Before removing from the microwave, the sweet potatoes should be cooked, or nearly cooked.

To finish the sweet potatoes, add them to the preheated oven and roast for 10-15 minutes, until desired crispness is reached.*

While the sweet potatoes are in the microwave, heat a large skillet to medium heat. Add the diced onion and saute until translucent, about 6- 8 minutes. Add 1 tablespoon of water or vegetable broth at time if the onions begin to stick. Once onions are cooked, add the minced garlic. Cook for 30 seconds – 1 minute, until garlic is fragrant.

Reduce the temperature to medium-low heat. Add the beans, corn, honey, and lime juice. Cook until heated through, about 5 minutes. Once the potatoes are done, toss them in the saucepan.

Once tossed, serve in your favorite wraps or taco shells. Top with desired toppings and enjoy!

*As an alternative, If you have an air-fryer, you can add the microwaved cooked potatoes to the air fryer at 400 degrees for 10 minutes. This makes the potatoes wonderfully crisp!

ingredients:

1 ½ pounds sweet potatoes, with skin, and diced into ½ inch cubes

1 tablespoon high heat oil (i.e. avocado oil, culinary algae oil)

1 teaspoon ground cumin

1 teaspoon paprika

1 pinch cayenne pepper (or more if you like heat)

Salt and ground black pepper

1 small red onion, diced

2 cloves garlic, minced

1 can (15.5 ounces), no-salt added black beans, rinsed and drained

1 cup organic corn, frozen or fresh

2 tablespoons honey (or, agave for vegans)

Juice of 2 limes (about 3 tablespoons)

8 tortilla wraps/taco shells, such as Angelic Bakehouse®

Suggested toppings:

Fresh cilantro

Avocado

Salsa

Lettuce or Mixed Greens

(1) Greger, M., MD. (2015, July 21). Why Deep Fried Foods May Cause Cancer. Retrieved March 4, 2018, from https://nutritionfacts.org/2015/07/21/why-deep-fried-foods-may-cause-cancer/

(2) Collins, K., MS, RDN, CDN, FAND. (2015, January 12). AICR Health Talk . Retrieved March 4, 2018, from https://goo.gl/79SCu6

(3) US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 28. Version Current:  September 2015, slightly revised May 2016.

(4) Phytochemicals: The Cancer Fighters in Your Food. American Institute for Cancer Research. (n.d.). Retrieved March 4, 2018, from https://goo.gl/r1TwDG