Google+ Cave Food Kitchen

White vs Sweet Potato

You may have already heard the news, but if you haven't, here it is: the potato is finally out of paleo jail.

Not quite sure why it got in there in the first place, but most likely it has something to do with the fact that the potato is often consumed in a fried way, like fries or crisps.
When the folks at Whole30 published the new guideline on the good 'ol spud, this caused a bit of commotion in paleo land.

But if you look closely at it's nutritional profile, you'll see that a potato actually quite rich in nutrients.
Actually, when taking the sweet potato in consideration, it's actually safe to say that the white potato deserves just as much credit for nutrient content!

So let's compare the 2 and see how they stand (based on 100 grams)

Vitamins

White potato
Sweet potato

Stating the obvious: Sweet potato is the clear winner in the vitamin A department, but white potato brings in a fair amount of lutein & folate.

One study showed that the combination of vitamin A and lutein slowed the loss of vision, in this case with patiens suffering from retinitis pigmentosa.

Minerals

White potato
Sweet potato

What white potato lacks in calcium, it makes up again in phosphorus, which also plays a role in bone growth and soft tissue support.

Both are a good source of magnesium & potassium, which can prevent muscle cramps, something that happens often to people switching over to the paleo diet.
It also happened to me in the very beginning, since these minerals are found in a lot of foods that considered non-paleo, like grains and legumes.


To conclude

The white potato (but also other variations) is a nutrient dense, whole food, that got a bad rep because of how it's often prepared, but actually is a healthy addition to a diet high in variety (the keyword here!) So adding it onto the menu every now and then, is totally fine.

The ways to prepare are endless; baked (in some coconut oil), cooked, mashed, boiled...So enjoy!


21 day sugar detox

Gourmet Beef Roast

Just in time for the Holidays, this is a classic roast recipe that will be a guaranteed success!

This roast will serve 4-6 people and will take +/- 2 hours to prepare.

Gourmet Beef Roast
 
1 3 lb all natural Chuck roast 
(I used beef by Wyoming Gourmet Beef for the recipe)

1 1/4 tablespoon olive oil 
1 teaspoons salt 
1 teaspoon ground black pepper 
2 teaspoons oregano 
2 teaspoons basil 
1/2 teaspoons crushed red pepper 
3 cloves of garlic, finely minced.

1. Combine the following seasonings and mix:  pepper, oregano, basil, red pepper flakes, salt,  and minced garlic. 

2. Place the oven rack in the middle position and preheat the oven to 250 degrees F. Use towel (cloth or paper) to dry excess moisture from the meat. Rub entire roast with a teaspoon of olive oil and evenly sprinkle the seasoning mixture to the entire roast.

3. Heat the remaining olive oil in a large skillet over medium-high heat until it begins to simmer and smoke. Add the prepared roast and sear until richly browned on all sides (including the sides and the ends) – approx. 3 to 4 minutes per side. 

4. Transfer the roast to a roasting pan lined with foil. Roast for about an additional  1 1/2 hours, or until the roast reaches your desired internal temperature. (130 degrees F for medium-rare or 140 degrees F for medium). Avoid cooking the roast past medium because it can cause the meat to become too dry.  For a medium-well, cook beef to 150 degrees F. 
For well done, cook beef to 160 degrees F. 
(Temperature typically will rise 5 to 10 degrees after removing from oven and attain desired finish).

5. Remove the roast from the oven and onto a carving board. Allow to cool for (at least) 15 minutes. 
Slice the meat and serve with vegetables of your choice. 
Use moderation if desiring anything of higher starch (potatoes, squash, etc).

Serve with roasted potatoes and carrots on the side for example. Enjoy!

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