Pea’nutty Oat Spash

Posted on December 21, 2010

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With all the holiday hustle and bustle/genuinely terrifying shopping madness , coming home to a warm, satisfying, and nutritionally superb meal to re-fuel is key to survival (especially after a long weekend of doing ice skating shows in frigid ice rinks…shout out to Nutcracker On Ice cast members everywhere this holiday season!)

When you’ve been working hard, your body is aching, and the time has come to take a little break and treat yourself with MUCH R and R, it’s vital for proper recovery to keep your cool this holiday season and remember how easy it can be to turn simple, deceivingly ordinary and nutritionally beneficial items into an indulgently satisfying meal.

Look around and evaluate your loot.

Whenever I’m at a loss for what to make, I like to start with one item that I’m really drooling over to include in the meal. So who doesn’t love Sweet Potatoes during the holidays (or on any days)?! Well…my boyfriend (psh, and they say opposites attract) but besides him, I don’t know ANY one. Sweet Potatoes are SO versatile; you can incorporate them into casseroles, pies, rice, stews, ice cream, chili, fish platters, oatmeal, yogurt; EVERYTHING.

A medium one (around 77 grams) provides you with 100-1,600 micrograms (RAE) of vitamin A (meeting around 262% of your vitamin A needs). To reap the maximum beta carotene benefits of the glorious sweet potato, it’s important to include a fat source in your sweet potato dish (because Vitamin A is a fat soluble vitamin), which shouldn’t be too difficult during the holidays. Recent research shows that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. (1)

Oh, and that orange color that makes sweet potatoes so festive in appearance; in preliminary studies it’s shown to have anti-inflammatory benefits! This amazing root veggie has also been shown to improve blood sugar regulation in persons with type 2 diabetes, and not because of the super cool fiber content (around 3 grams per medium tater), but mainly due to the asiponectin (a protein hormone produced by our fat cells and utilized by our insulin metabolism that is shown to not be as available in persons with poorly regulated insulin metabolisms) rich nature of the potato. (1)

So with this wonderous (and inexpensive) health food in my pantry and my usual afternoon craving for peanut butter kicking in I decide to make a SUPER PHAT (and piping hot) peanut butter oatmeal and sweet potato mash bowl I like to call…da, da da, daaaaaa:

Pea’nutty Oat Spash!

For Peanut Buttery Oatmeal

  • 1/3 cup rolled oats
  • 1/2 cup almond or coconut milk
  • 1 Tablespoon creamy peanut butter

For Sweet Potato Mash

  • 1 small sweet potato
  • 1 Tablespoon organic whipped butter (or natural butter alternative)
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon chili powder
  • 1/4 teaspoon Salt (preferably Himalayan salt, or Natural Celtic Sea Salt)
  • optional: 1 packets Truvia (natural low calorie sweetener)
  • 3/4 cup water (for oven steaming)
  1. Pre-heat oven to 400 degrees.
  2. Cut sweet potato into large cubes and place in small baking dish.
  3. Pour 1 cup water over cubes.
  4. Add butter, salt, Truvia, and spices to potato cubes.
  5. Once oven is preheated, cover dish with aluminum foil, insert into top rack of oven and bake for around 40 minutes (until tender).
  6. When potato cubes are about done, microwave oats and milk for 1 minute, add peanut butter, microwave for 45 more seconds, and let sit.
  7. Once tender, mash sweet potato cubes (including remaining liquid in bottom of dish) with potato masher (or sturdy fork) until consistency desired is reached (I like mine kind of chunky).
  8. By this point oatmeal should be fairly firm (not a runny consistency), and you can scoop (I used an ice cream scooper) sweet potato mash directly on to oatmeal for a sweet and nutrient packed touch!

 

 

 

YUM!

Share recipe with friends and try making for significant other for a different snack or small but satisfying meal!

(1) http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64

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