BRAIN FOOD:
Watermelon-Glazed Sweet Potatoes
Orange sweet potatoes are one of the richest sources of vitamin A, a nutrient important
for healthy eyes and skin. Lycopene from watermelon also is important for healthy skin.
Adding a touch of fat to the dish increases the absorption of these two essential
substances as much as ten-fold. While it’s a myth that “all the nutrients are in the skin,” I
prefer to keep the skin on, since it provides extra flavor and a bit of fiber.
Ingredients:
cooking spray
1 cup watermelon juice
2 Tablespoons butter
2 Tablespoons brown sugar
1 1 /2 teaspoons rum extract
salt and pepper to taste
2 lbs. orange-fleshed sweet potatoes
Directions:
Heat oven to 375 degrees F. Spray a low-flat baking dish (such as 11" X 8") with cooking
spray. Set aside.
1. Bring watermelon to a gentle boil in a medium saucepan over medium heat until liquid
is reduced to 1 /2 cup. Remove from heat. Add butter and sugar and stir until melted and
thoroughly blended. Add rum extract and salt and pepper to taste.
2. Wash and scrub sweet potatoes. Peel if desired, although not necessary. Cut into large
fries, approximately 4" X 1". Toss with watermelon glaze and pour into the baking dish.
Bake for approximately 35 minutes or until softened, but still firm. Toss with glaze
several times during the baking process. Remove from oven. Toss again to coat potatoes
with remaining glaze. Makes 8 servings.
Nutritional Analysis per serving: 160 Calories; 17 percent fat (3 grams); 1.8 grams
saturated fat; 6 percent protein; 77 percent carbohydrate; 2,511 RE of vitamin A; 26
micrograms folate; 31 milligrams vitamin C; 37 milligrams calcium; 27 milligrams
magnesium; 437 milligrams potassium; 42 milligrams sodium; 4 grams fiber.