Lean and Green Sweet Potato Toast


Can you believe are are already half way through June?!

If you are like me, these last six months may have flow by a bit too fast. I feel as though we just had the New Year! Either that means I am not paying close enough attention to my day to day life or I have too much going on...or both!

That being said, I would like to talk to you a bit about fruits and vegetables. I know, I know what's new...but hear me out. June is Fruit and Vegetable Month and these guys do not get enough credit for all the work they do.

We all know that fruits and vegetables are an essential part of a healthy lifestyle and that we all should be eating more, but do we really know why?

Well, it just so happens that there was a recent study done in April of this year that showed dietary sodium may not play as large of a role in blood pressure as we once thought. But wait, wasn't I just talking about fruits and vegetables? What does that have to do with sodium?

Fruits and vegetables are loaded with potassium! Potassium actually counter-balances the effects of sodium and this study showed that it is more important to focus on getting enough potassium, rather than reducing sodium for heart health.

The study followed over 2,600 women and men ages 30-64 for 16 years. At the beginning, all of them had regular blood pressure. The researchers found that those who consumed less than 2,500 mg of sodium per day had higher blood pressure than those who consumed more sodium and that those who had higher intake of potassium, calcium and magnesium (all abundant in plants!) had lower blood pressure long-term.

If there is just one takeaway from this research is that fruits and vegetables are a easy and delicious way to keep your heart healthy. Below are two recipes for your enjoyment. Both are packed with potassium to help you have a healthy heart!


Lean and Green Sweet Potato Toast

  • 1 sweet potato, sliced length-wise into 1/2 inch pieces

  • 1/2 avocado

  • juice of 1 lime

  • 1 cup baby spinach or kale

  • 1/4 teaspoon cumin

  • salt and pepper to taste

  • Toast the sweet potato slices as though you would toast. Or bake in a 400 degree F oven for 10 -12 minutes.

  • While the potato is toasting, mash the avocado with spices and lime.

  • Once the potato is cooked, spread avocado mash on top and sprinkle with your greens


Lean and Green Sweet Potato Toast


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