Age-Defying Sweet Potato with Cashew-Miso Dressing
Easy Recipe, Fancy Taste
Hey there, Wellkulå Friend!
You’ve likely heard of purple sweet potatoes being one of the staple foods in the Blue Zones—regions of the world where people live longer, healthier lives. These vibrant tubers are packed with antioxidants, vitamins, and minerals that support longevity and overall wellness. If you’re not already incorporating purple sweet potatoes into your regular diet, this is the recipe you’ll want to have on repeat. The Age-Defying Sweet Potato with Cashew-Miso Dressing combines the nutritional powerhouse of purple sweet potatoes with a creamy, savory dressing and sautéed spinach, making it a perfect dish to enhance your health and vitality.
#Cellcare ingredient health benefits
PURPLE SWEET POTATOES: ANTIOXIDANT POWERHOUSE
Purple sweet potatoes are rich in anthocyanins, the compounds responsible for their vibrant color. Anthocyanins are powerful antioxidants that protect cells from oxidative stress and inflammation, both of which are linked to aging and chronic diseases. These antioxidants help preserve cellular health by neutralizing free radicals, which can damage DNA and accelerate the aging process. Additionally, the fiber in purple sweet potatoes supports gut health, which is essential for overall longevity.
CASHEWS: MAGNESIUM RICH
Cashews are an excellent source of healthy monounsaturated fats, which are vital for maintaining the integrity of cell membranes. These fats support brain health, reduce inflammation, and promote cardiovascular health, all of which are crucial for longevity. Cashews are also rich in magnesium, a mineral that plays a key role in over 300 enzymatic reactions in the body, including those involved in energy production and DNA repair, both essential for cellular health.
MISO: PROBIOTIC
Miso is a fermented soybean paste that is rich in probiotics, beneficial bacteria that support gut health and immune function. A healthy gut microbiome is directly linked to improved longevity, as it enhances nutrient absorption, reduces inflammation, and strengthens the immune system. Miso also contains isoflavones, which are phytoestrogens that have been shown to protect cells from oxidative stress and support hormone balance, further contributing to longevity and cellular health.
GARLIC ANTI-INFLAMMATORY
Garlic is well-known for its compound allicin, which has potent anti-inflammatory and antioxidant properties. Allicin helps protect cells from oxidative damage and supports cardiovascular health by reducing cholesterol levels and improving blood circulation. Garlic’s ability to reduce inflammation throughout the body is crucial for promoting cellular health and longevity, as chronic inflammation is a major contributor to aging and degenerative diseases.
SPINACH: NUTRIENT DENSE GREENS
Spinach is a nutrient-dense leafy green packed with vitamins, minerals, and antioxidants. It is particularly rich in lutein and zeaxanthin, antioxidants that protect cells, especially in the eyes, from oxidative damage. Spinach is also high in magnesium and iron, both of which are essential for energy production and cellular repair. The high levels of vitamin K in spinach support bone health, while its anti-inflammatory properties contribute to overall cellular health and longevity.
WELLKHANA KITCHEN RECIPE
Ingredients:
For the Baked Sweet Potatoes:
2 large purple sweet potatoes
1 tbsp. olive oil
Sea salt and black pepper to taste
For the Cashew-Miso Dressing:
½ cup raw cashews (soaked in water for at least 2 hours)
1 tbsp. white miso paste
1 tbsp. rice vinegar
1 tsp sesame oil
½ tsp garlic powder
¼ cup water (adjust for desired consistency)
For the Sautéed Spinach:
4 cups fresh spinach, washed and dried
1 tbsp. olive oil
2 cloves garlic, minced
Sea salt and black pepper to taste
Instructions:
Bake the Sweet Potatoes: Preheat your oven to 400°F (200°C). Wash the purple sweet potatoes thoroughly and pierce them with a fork several times. Rub the sweet potatoes with olive oil and sprinkle with sea salt and black pepper. Place the sweet potatoes on a baking sheet and bake for 45-60 minutes, or until they are tender and easily pierced with a fork.
Prepare the Cashew-Miso Dressing: While the sweet potatoes are baking, drain the soaked cashews and add them to a blender or food processor. Add the white miso paste, rice vinegar, sesame oil, garlic powder, and water to the blender. Blend until smooth and creamy, adjusting the consistency with more water if needed. Taste and adjust seasoning if necessary.
Sauté the Spinach: Heat the olive oil in a large pan over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant. Add the fresh spinach to the pan and cook, stirring occasionally, until wilted (about 3-5 minutes). Season with sea salt and black pepper to taste.
Assemble the Dish: Once the sweet potatoes are done baking, let them cool slightly, then slice them open lengthwise. Arrange the sautéed spinach over the baked sweet potatoes. Drizzle generously with the cashew-miso dressing.
Serve: Serve the Age-Defying Sweet Potato with Cashew-Miso Dressing warm as a nourishing and delicious meal that promotes longevity and wellness.
Serve: Enjoy your Morning Adaptogen Muffins warm or at room temperature. Store leftovers in an airtight container for up to 3 days or freeze for longer storage.
Easy, Delicious, and Nutritious
One of the best things about the Age-Defying Sweet Potato with Cashew-Miso Dressing is its versatility and ease of preparation. You can bake the purple sweet potatoes in advance on a Sunday, making them a convenient option for a quick weeknight dinner. Simply reheat the potatoes, whip up the cashew-miso dressing, and sauté some fresh spinach for a delicious, nutrient-dense meal that’s ready in minutes. By planning ahead, you ensure that your journey to longevity is both simple and satisfying with this go-to recipe.
Until next time, Dr. Monisha
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by Dr. Monisha Bhanote
✅ EVIDENCE-INFORMED REVIEWED ARTICLE
