Roasted Sweet Potato Wedges with Pumpkin dip

  April 6, 2015  |    Blog>Recipes

Our pumpkin obsession is revived every year and we’re loving helping you to get this awesome fiber-packed, creamy-textured veggie into your life. And we’re so excited because not only is this recipe so yummy and satisfying, it’s an anti-inflammatory recipe too!  We talk a lot about fighting chronic inflammation since it’s tied to every disease–cancer, heart disease, diabetes–the list goes on and when you fight chronic inflammation, you look better, feel better and your insides are much healthier.  So as we toss toss pumpkin in everything from our 5-minute cookies, Pumpkin Oatmeal Cranberry Pancakes to our oatmeal and Pumpkin Spiced Latte,  and now we’ve got one more way to help you to get this veggie with anti-inflammatory benefits in the most unsuspecting and delish way– in a “dip” form.

 

In this easy recipe, crisp, roasted sweet potato wedges dipped in an enchanting pumpkin dip packs major flavor in a tremendously healthy way. Nothing is more satisfying than biting into something sweet and nutritious, too! If you have a sweet tooth, but you don’t want to ruin your progress in living a healthy lifestyle, then this recipe is definitely for you.

 

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Pumpkin and sweet potatoes are naturally sweet, and delectable, and when paired together this is an irresistible combination—crispy with creamy.  For the healthy benefits on them, read on…

Inflammation fighting?

You bet! As you probably have noticed, we talk a lot about fighting chronic inflammation since it’s tied to every disease–cancer, heart disease, diabetes–the list goes on.  One of our goals as registered dietitian nutritionists is to help you to find easy and delicious ways to get more foods in your life that help to prevent inflammation.

Sweet Potatoes and Pumpkin:

These orange-colored veggies contain beta-carotene which is responsible for their gorgeous hue and that the body converts to vitamin A, an antioxidant that helps squash free radicals and their damage, fighting inflammation. The more free radical damage is reduced, the more your body is fighting against diseases like cancer. Orange-colored sweet potatoes have more than 400 percent of your daily vitamin A needs!

Note: Make sure to eat pumpkin or sweet potatoes with a little bit of good fat, like olive oil–just a teaspoon is needed so if you eat these fries and dip with a meal, you should have plenty of fat from the meal to help your body better absorb the vitamin A.

Blood Sugar Control?

Oh yeah!  Sweet potatoes and pumpkin are rich in fiber. Fiber helps provides a gradual digestion, which is good for regulating blood sugar levels, preventing blood sugar spikes and crashes.

 

Skin and health boosting bonus?

Yes!  Since there is a major amount of beta-carotene going on here that helps to protect against free radicals that cause cell damage (and contribute to diseases like cancer and heart disease) it also helps your skin.  It  acts as a natural sun screen, helping to protect your skin from the sun’s damage—and much of the damage from the sun causes wrinkles and other skin issues that age us. Beta-carotene also aids in the inflammation battle and calms the redness surrounding a skin flare-up. Plus, you will be happy to know that high amounts of beta-carotene in the diet contributes to your skin’s natural glow, so it does enhance the hue of your already beautiful skin.

Food that makes you glow, a taste that makes you smile, and nutrients that prevent cancer, it just cannot get any better than that. Or can it?! It can! 🙂 These foods are naturally low in fat, high in iron, potassium, and vitamin C. The dip is so luscious, creamy, and dreamy! Delicious and nutritious, this side dish is an absolute win!

 

More for you pumpkin lov-ahs! Like us! 🙂

Pumpkin Pie Oat Muffins, Skinny Pumpkin Muffins with Pecan Frosting, Pumpkin Cake Spice Roll,  Pumpkin Pancakes, Pumpkin Spiced Latte, and our Protein Pumpkin Pancakes with Banana Cream Syrup

Roasted Sweet Potato Wedges with Pumpkin Dip

 Makes 9 Servings

 

Ingredients:

 

Sweet potato wedges:

9 Small sweet potatoes (3oz per serving)

Oil in spray container

Pinch of sea salt for each potato

 

For pumpkin dip:

 

2 cups pureed pumpkin (or canned pumpkin)

1-cup plain Greek yogurt

¼ cup agave nectar

1 tsp. cinnamon

1 tsp. nutmeg

 

Directions:

  1. Preheat the oven to 350.
  2. Cut sweet potatoes into small wedges (about ½ inch thick). Microwave sweet potatoes for about 5 mins, or until tender to pierce with a fork.
  3. Place potatoes on a baking sheet in a single layer and spritz the potatoes with oil from the spray container and season with a dash of sea salt. Place in the oven for about 25 minutes or until crisp and roasted (flip wedges about half way through, after 15 minutes).
  1. Mix all ingredients for dip in a bowl and chill in refrigerator before serving for best results.
  1. Dip the sweet potato in the dip and enjoy a little taste of heaven!

 

Nutritional Information per 1/3 cup dip:

Calories 63; Fat 0g; Saturated Fat 0g; Carbohydrates 13g; Protein 4g; Cholesterol 1mg; Sodium 14mg; Fiber 1.5g

Nutritional Information per sweet potato & dip:

Calories 168; Fat 0g; Saturated Fat 0g; Carbohydrates 37g; Protein 5g; Cholesterol 1mg; Sodium 140mg; Fiber 5g

Roasted Sweet Potato Wedges with Pumpkin dip
 
Author:
Serves: 9 servings
Ingredients
  • Sweet potato wedges:
  • 9 Small sweet potatoes (3oz per serving)
  • Oil in spray container
  • Pinch of sea salt for each potato
  • For pumpkin dip:
  • 2 cups pureed pumpkin
  • 1-cup plain Greek yogurt
  • ¼ cup agave nectar
  • 1 tsp. cinnamon
  • 1 tsp. nutmeg
Instructions
  1. Preheat the oven to 350.
  2. Cut sweet potatoes into small wedges (about ½ inch thick). Microwave sweet potatoes for about 5 mins, or until tender to pierce with a fork.
  3. Place potatoes on a baking sheet in a single layer and spritz the potatoes with oil from the spray container and season with a dash of sea salt. Place in the oven for about 25 minutes or until crisp and roasted (flip wedges about half way through, after 15 minutes).
  4. Mix all ingredients for dip in a bowl and chill in refrigerator before serving for best results.
  5. Dip the sweet potato in the dip and enjoy a little taste of heaven!
Nutrition Information
Serving size: 9 Calories: 168 Fat: 0 Saturated fat: 0 Carbohydrates: 37 Sodium: 140 Fiber: 5 Protein: 5 Cholesterol: 1

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