Health Canada recommends eating at least one serving of orange vegetables per day. There are many different health benefits that come from the nutrients found in orange vegetables such as sweet potato, carrot, squash, pumpkin, corn, and orange peppers. As well, one should not forget about herbs like ginger which also share this orange colour. Therefore, there is no shortage in the selection of fruits and vegetables of this colour.

Deep-orange vegetables have good sources of the nutrients vitamin C and beta carotene (which is converted to vitamin A). Vitamin C has various functions in our bodies including aiding in the formation of bones and teeth, aiding in infection-fighting and wound-healing, and aiding in the absorption of iron. As well, along with beta carotene, vitamin C’s most important role in the body is to act as an antioxidant in combating harmful free radicals in the body which occur during normal metabolism, as well as when people expose themselves to an unhealthy diet or chemicals such as tobacco and alcohol. Therefore, consuming foods such as orange vegetables is one way to ensure your body is receiving good antioxidants.

The carotenoid beta carotene is converted to vitamin A in our bodies. Vegetables such as carrots, pumpkins, and sweet potatoes contain 146.8 percent, 244.6 percent and 521.6 percent of vitamin A per serving. Vitamin A is needed by our bodies to keep our skin, eyes and tissue linings healthy. Furthermore, retinoic acid is a substance derived from vitamin A. Research done at Fox Chase Cancer Center in Philadelphia shows that retinoic acid helped act against breast cancer at its two earliest stages.

Roasted Sweet Potato Recipe
I have chosen this roasted sweet potato recipe because sweet potatoes are very good for you. One medium sweet potato will provide well over 100 percent of a person’s daily needs for vitamin A, as well as 25 percent of vitamin C, 25 percent of vitamin B6, and 12 percent of potassium. Sweet potatoes also contain high amounts of fiber and potassium. Interestingly, they have more grams of natural sugars than regular potatoes do, however, they have more overall nutrients with fewer calories.

Some people say that sweet potatoes may help maintain a healthy blood pressure and protect against cancer. The high fiber content of sweet potatoes helps prevent constipation.
What I found very interesting is that one medium, baked sweet potato with skin, contains just 103 calories. Therefore, although my recipe calls for removing the skin of the sweet potato, it is actually healthier to keep it on. The skin of the sweet potato contributes significant amounts of fiber, potassium, and quercetin. No matter the colour of the sweet potato skin, keep the skin on!

Now, this recipe is easy to make and tastes absolutely delicious. It is great for people like myself who are not big cookers and are new to the kitchen. Since it does not have much in it, one can easily find the ingredients and supplies in their own kitchen, without having the need to run to the grocery store. This yummy recipe takes approximately 35 minutes from start to finish, depending on how long it takes a person to peel and cut vegetables. This dish was made for 5 people to go along with other foods. It will go perfectly with chicken, fish, or any meats. Feel free to adapt the recipe depending on how many people are being served.

Ingredients:
3 sweet potatoes
olive oil
Salt

Supplies:
2 foil pans
Chopping board
Sharp knife
Good peeler

Instructions:
The first thing to do is preheat the oven to 400º. One should then rinse the sweet potatoes in cold water and peel them carefully over the garbage. Then, one should begin to cut the sweet potatoes into half-inch squares using the sharp knife, but being careful not to cut oneself. Then the person should place the sweet potatoes into the pans and sprinkle olive oil and salt over them. After that, put the pans in the oven and toss them every few minutes so it does not burn. That’s it! One can put the sweet potatoes into a nice looking dish or plate them directly onto people’s plates. It up to you. Enjoy this delicious side dish😊

Here are some things to look out for. One should be extra cautious to only use a sharp knife. Like we have learned in class, a dull knife is more dangerous than a sharp one. As well, when tossing the contents of the pan while it is in the oven, be careful to wear oven mittens in order not to get burnt. Overall, look out for your health and safety.

Below is a video which shows exactly how this yummy dish is made from start to finish. As well, the final product is shown in a picture preceding the video.

Work Cited
– A Healthier Michigan. (2017, July 10). 10 Reasons to Eat Orange and Yellow Fruits and Veggies. Retrieved May 15, 2019.
– LD, M. W. (2017, September 01). Sweet potatoes: Health benefits and nutritional information. Retrieved May 15, 2019.
– Nearing, M. (n.d.). 5 health benefits of orange vegetables. Retrieved May 15, 2019.
-Reed, S. (2016, October 21). Deep orange vegetables offer health benefits. Retrieved May 15, 2019.