Sweet Potato and Rocket Salad and its Benefits
Author: Panos Platritis Clinical Dietitian Nutritionist BSc,MSc, Registered with GE SY Member of BDA, ESPEN, CYSPEN, SEPI
Nutrient-Rich Ingredients
Sweet potatoes provide fiber, vitamins A and C, and potassium. Rocket leaves offer calcium, iron, and antioxidants. Together, they boost immunity and energy.
Supports Digestion
The high fiber in sweet potatoes aids digestion. Rocket leaves help detoxify the liver. This combo promotes a healthy gut.
Boosts Heart Health
Sweet potatoes regulate blood pressure with their potassium content. Rocket leaves reduce bad cholesterol. Both ingredients support cardiovascular health.
Enhances Skin Health
Vitamin A in sweet potatoes repairs skin cells. Rocket’s antioxidants fight aging. The salad keeps skin glowing and youthful.
Aids Weight Management
Sweet potatoes keep you full longer. Rocket is low in calories. This salad helps maintain a healthy weight.
Easy and Versatile
The salad requires minimal preparation. You can add nuts or seeds for extra crunch. It’s a delicious, nutrient-packed meal.
How to Prepare the Sweet Potato and Rocket Salad
Ingredients (Serves 6):
650 grams sweet potatoes
1 large red onion, halved and sliced thinly (or a bunch of chopped green onions)
2 bunches of fresh arugula, roughly chopped
1/2 cup olive oil
3-4 tbsp red wine vinegar
1 cup crumbled feta cheese (optional)
Sea Salt
Method:
- In a large pot, place the sweet potatoes and cover them with 5 centimetres of cold water. Add the salt and let it come to a boil over medium heat. Then reduce the heat and continue until the sweet potatoes are soft when pierced with a fork (about 15 minutes).Remove them from the heat, let them cool slightly, peel, and cut them into 4 centimetre cubes. Alternatively, you can boil, roast, or grill sweet potato cubes.
- Transfer the sweet potatoes to a serving bowl. Add the onions and arugula and season with salt. Drizzle with olive oil and vinegar and mix well, add the cheese if using, mix again and serve.
