Nourishing Sweet Potato Salad for Cardiovascular Health
A Heart-Healthy Sweet Potato Salad Packed with Beneficial Ingredients
Sweet potatoes are excellent for cardiovascular health, so I make sure my husband eats them regularly. This sweet potato salad, loaded with heart-friendly ingredients like apples, carrots, beets, onions, and nuts, is a frequent addition to our meals. It’s a delicious way to support heart health!
Ingredients- 4 medium sweet potatoes (preferably orange-fleshed)
- 1/4 apple
- 1/4 carrot
- 2-3 tbsp pickled beets and onions, finely chopped
- 3-4 tbsp mayonnaise (adjust to taste)
- 1/2 tbsp whole grain mustard (optional)
- 1/2 tbsp Dijon mustard (optional)
- 2-3 tbsp mixed nuts (like ‘Haru Kenwa’ or any convenient mix)
Cooking Instructions
Step 1
Cook the sweet potatoes until tender. You can bake them in an air fryer at 180°C (350°F) for 20-30 minutes, or until easily pierced with a fork. Steaming or baking in an oven also works well.
Step 2
While the sweet potatoes are still warm, peel them and transfer to a mixing bowl. Mash them thoroughly using a fork or a potato masher until smooth, but a few small lumps are perfectly fine for texture.
Step 3
Wash the carrot and apple, remove any seeds from the apple, and dice them into very small pieces. Finely dicing ensures the flavors distribute evenly throughout the salad.
Step 4
Finely chop the pickled beets and onions, ensuring you squeeze out any excess liquid. This step is crucial to prevent the salad from becoming watery.
Step 5
Add the finely chopped carrot, apple, and pickled beets and onions to the mashed sweet potato. Stir in 3-4 tablespoons of mayonnaise. For an extra layer of flavor, consider adding the optional whole grain or Dijon mustard.
Step 6
Roughly chop or crush the mixed nuts and add them to the salad. The nuts will provide a delightful crunch and nutty flavor, enhancing the overall texture. Mix everything gently until well combined.
