Two of my favorite vegetables pair up well together for this easy Kale & Walnut Sweet Potato Skin appetizer. Sprinkled with a little garlic powder, the slightly bitter kale makes a nice contrast of to the sweet potato. Add the crunch of walnuts and some fresh grated Romano cheese and you have a delightful… and healthy, appetizer.
Benefits of Kale/Sweet Potatoes/Walnuts
Although kale is known for its polyphenols and antioxidant activity, most of the nutrient value is lost in cooking. This is why it is so important to eat fresh fruits and vegetables daily in addition to our cooked favorites. The good news for this particular vegetable is the retention of beta-carotene; it only loses about 5% (1).
Sweet potatoes are also a good source of beta-carotene. So, when converted to vitamin A, this dish helps your immune system by fighting free radical damage. It also provides protection for your vision (2). Topping the dish with a few walnuts adds crunch and heart-healthy, cholesterol lowering benefits!
Devotion
The importance of keeping our vision protected with vitamin rich foods is just as important as keeping their value in spiritual discernment. The eyes take in so many messages! For instance, images of good and evil, as well as beauty and darkness. If we are not careful and do not protect what our eyes are subject to, we are susceptible to lowering our standards.
The eye is the lamp of the body. So, if your eye is healthy, your whole body will be full of light, but if your eye is bad, your whole body will be full of darkness. If then the light in you is darkness, how great is the darkness!
Mathew 6;22-23
The unbiblical practices occurring all around us make us immune to certain acts that are not honoring to God. May be cling to the biblical principles that hold our lamp up high and shine a light in the darkness. I hope you enjoy nourishing both your physical eyes and spiritual eyes today!
You can start with this Kale & Walnut Sweet Potato appetizer as you read your devotions. Remember, what God puts in the garden is good!
Kale & Walnut Sweet Potato Skins
Ingredients
- 6 Medium Baked Sweet Potatoes
- 2 Tbsp. Organic Extra Virgin Olive Oil
- 2 Cups Chopped Fresh Kale
- 1/4 Cup Finely Chopped Walnuts
- 1 Tsp. Onion Powder
- 1 Tsp. Garlic Powder
- 2 Tbsp. Fresh Grated Romano or Parmesan Cheese
- 1/4 Tsp. Salt and Pepper
Instructions
- Preheat oven to 350 and bake sweet potatoes
- Once they are baked and cooled, slice them evenly down the middle and take a spoon to scoop out a small amount of the middle. Keep the excess for stews, sauces or breakfast pancakes.
- Brush each sweet potato skin with the olive oil, sprinkle with the salt and pepper and half of the onion and garlic powder.
- Finely Chop the kale and season it with the remaining onion powder, garlic powder, salt and pepper. Divide the mixture over the 12 skins.
- Sprinkle the walnuts over them as well, and then grate fresh parmesan over them.
- Bake at 350 until heated through and cheese is melted, about 10 minutes.
Nutrition
References:
Sikora E, Bodziarczyk I. Composition and antioxidant activity of kale (Brassica oleracea L. var. acephala) raw and cooked. Acta Sci Pol Technol Aliment. 2012 Jul-Sep;11(3):239-48. PMID: 22744944.
Sun, M., Lu, X., Hao, L., Wu, T., Zhao, H., & Wang, C. (2015). The influences of purple sweet potato anthocyanin on the growth characteristics of human retinal pigment epithelial cells. Food & nutrition research, 59, 27830. https://doi.org/10.3402/fnr.v59.27830
