Spiralized Sweet Potatoes with Garlic and Onions

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I’m always looking for diabetic friendly recipes that are filling and delicious. These sweet potatoes are so tasty, you’ll never know they’re good for you!

Further Food Nutritionist Commentary:

Sweet potatoes are tremendously good for you, with tons of fiber and beta-carotene. And onions are great for the whole body, especially the gut, provided you aren't FODMAP sensitive. And coconut oil has received a lot of attention lately. The benefits are numerous. My favorite benefit of coconut oil is that the fats are medium chain triglycerides so they are used as energy and not stored as fat by the body.

By Dianne Rishikof, MS, RDN, LDN
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Spiralized Sweet Potatoes with Garlic and Onions

  • Prep Time: 20 mins
  • Cook Time: 30-40 mins
  • Servings: 4

Ingredients

For the Sweet Potatoes and Onions:

2-3 cups sweet potatoes (run through a spiralizer)
1/2 large onion (thinly sliced)
1 tablespoon coconut oil (melted)
1 teaspoon pink Himalayan salt
1/2 teaspoon freshly ground pepper

 

For the Sauce:
3 tablespoons olive oil
1/2 teaspoon pink Himalayan salt
1/4 teaspoon freshly ground pepper
1/2 teaspoon dried thyme
2 teaspoons coconut oil
3 cloves garlic (diced)

Instructions

  1. Heat your oven to 400 degrees F.
  2. Place sweet potatoes and onions on a greased baking dish (8×8 should work).
  3. Toss in oil and sprinkle with salt and pepper.
  4. Bake for 30-40 minutes, or until the potatoes are soft and starting to caramelize, stirring part way through.
  5. To make sauce, combine olive oil, sat, pepper and thyme in small bowl and and set aside.
  6. Melt coconut oil over medium heat on a small skillet.
  7. Add garlic to pan and saute the garlic until it is light brown, make sure not to burn it!
  8. Pour garlic into bowl with thyme mixture and stir well.
  9. Serve the potatoes warm, with garlic sauce dripped over them. Enjoy!
Heat your oven to 400 degrees F. Place sweet potatoes and onions on a greased baking dish (8×8 should work). Toss in oil and sprinkle with salt and pepper. Bake for 30-40 minutes, or until the potatoes are soft and starting to caramelize, stirring part way through. To make sauce, combine olive oil, sat, pepper and thyme in small bowl and and set aside. Melt coconut oil over medium heat on a small skillet. Add garlic to pan and saute the garlic until it is light brown, make sure not to burn it! Pour garlic into bowl with thyme mixture and stir well. Serve the potatoes warm, with garlic sauce dripped over them. Enjoy!

Nutrition Information

 

Per Serving:  Calories: 211; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 668mg; Potassium: 266mg; Carbohydrate: 16g; Fiber: 2g; Sugar: 4g; Protein: 1g

Nutrition Bonus:   Vit A: 189%; Iron: 5%

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