Chicken and Sweet Potato Mash


It’s no secret that chicken is a go-to option for eating healthier. The problem is that most people destroy the health content with how they prepare it. Here’s a much cleaner take on the whole shake and bake craze.

I took 100% whole grain rolled oats and seasoned them with an Italian herb blend. In order for the oats to adhere to the chicken you need some sort of wash. I used egg whites only (the yolks are loaded with bad fats). Tossed the chicken in the oats and tada … Easy and clean.

The sweet potatoes were cut and boiled. Just like you would prepare any type of mash. I used vanilla almond milk to cream it all together and a bit of cinnamon for flavor. Non flavored almond milk or non fat/skim milk would also be suffice.

Here’s a bit of nutritional information on some of these ingredients.

Rolled Oats: Rolled oats are a complex (good) carbohydrate. They are low in fat, but high in fiber. Thus, making them perfect for muscle building. They provide continuous energy which helps with the stabilization of blood sugar levels. This is especially beneficial for anyone with Type 2 diabetes.

Sweet Potato: Sweet potatoes are also a complex (good) carbohydrate. One sweet potato gives you 2 grams of protein, nearly 4 grams of fiber, and 26 grams of complex (good) carbs. All of which are vital in maintaining a healthy diet along with all being fat burning nutrients.

Sweet potatoes are also high in potassium. During times of stress, the body will exert more potassium. Muscle cramping can be related to this due to the deficiency. Eating them regularly can help with alleviating the problem.

Sweet potatoes are high in Vitamin A and beta-carotene, which makes them a skin superfood. Retinol and retinoic acid are key ingredients that are found in pricey skin care products. This where the Vitamin A comes into play. The beta-carotene combats free radicals which helps with skin aging.

Almond Milk: Almond milk is lower in calories than dairy milk (please note that flavored almond milk is higher in calories than non flavored almond milk). Also, since it is non dairy, it would great for those that are lactose intolerant. Almond milk also contains many nutrients naturally. Almonds are loaded with good fats, which are also vital in maintaining a healthy diet.

Cinnamon: Cinnamon has the highest antioxidant strength in all food sources. Just in one tablespoon, you will get the amount of antioxidants that can be provided in a half-cup of blueberries. It is also high in other nutrients such as magnesium, fiber, iron and calcium. Some studies say that the simple aroma of cinnamon can improve brain activity.

  • Look here to learn more about good and bad carbohydrates.
  • Look here to view the importance of reading and understanding the ingredients in our foods.

3 responses

  1. Pingback: Top Ten Romantic Foods | Life With Marlene

  2. Pingback: Top 80 healthy foods | Start to be Healthy Now

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