Roasted Pepper Potato Bowl

This dish is simple, but don’t let the short list of ingredients fool you—it’s packed with nutrition to support you in maximizing insulin sensitivity and stabilizing your blood glucose.

Sweet potatoes have healing properties that specifically support diabetes health

The star of the show in this recipe is sweet potatoes. Sweet potatoes contain many compounds that are beneficial for anyone who desires optimal health, but especially people living with diabetes. Some studies even claim that sweet potatoes can be used as a treatment option for diabetes.¹,² Within just 8 weeks of consuming sweet potatoes regularly, people experience improved pancreatic cell function, reduced lipid levels, and insulin resistance begins to reverse.² All the common varieties of sweet potatoes found in supermarkets (orange, white, purple, or Japanese) have been studied and found to be helpful for diabetes. The mechanisms of this association include phenolic acids, flavanols, flavones, and anthocyanidins.1 In Okinawa, one of the world’s Blue Zones where the longest-lived populations reside, up to 80% of the traditional diet consisted of sweet potatoes—where they were sometimes used as medicine for diabetes.³

Aside from their health points, sweet potatoes are also delicious! If you’ve ever had one, you know how true this is. When roasted such as in this recipe, their natural sweetness is enhanced. They also become crispy on the outside and soft on the inside, making a perfect flavor-blasted bite. They are also quite filling while still being lower on the calorie-density scale, so if you are looking to lose or maintain a healthy weight, this food can help support your goals.

Capsicin for chronic pain – AKA red bell peppers are more than just delicious

Red bell peppers and onions take the supporting roles in this dish, though both are nutrition superstars in their own right. Red bell peppers are an excellent source of antioxidants (vitamins C&E, and carotenoids).⁴,⁵ Capsaicin, the primary compound in red bell peppers, has been used in traditional medicine to prevent chronic pain associated with diabetic neuropathy and other health issues.⁵ In this recipe, the roasting process softens the peppers creating a smooth tender texture, and they provide a dose of vibrant color too. They often have a sweet and smoky flavor profile which elevates the taste of the meal.

Soft and savory onions take it all to the next level

Onions, too, are a rich source of phytonutrients and antioxidants.⁶ Plus, did you know that they are the most widely consumed vegetable worldwide? Roasting onions softens them and releases their juices, creating a nearly melt-in-your-mouth experience. It also adds depth and complexity to dishes by enhancing savory flavors, which is a perfect balance for the sweetness from the sweet potatoes and red bell peppers in this dish. And they make your kitchen smell amazing!

Making the meal evermore nutritious

Leafy greens are fibrous nutrition-bombs that moderate blood glucose levels by reducing the glucose spike that often follows a meal—and therefore we like to add them to as many meals as possible!

Cinnamon is a classic spice to combine with sweet potatoes, although it is often in sweet dishes and desserts. This puts a twist on that norm and we think you’re going to love it. Plus, cinnamon is a medicinal spice known to reduce fasting blood glucose, lower total cholesterol and LDL cholesterol levels, lower triglycerides, and raise HDL cholesterol⁷—pretty amazing feat for a little spice!

Finally, we sprinkle a few hemp seeds on top to add a nutty taste and creamy texture. Hemp seeds also provide protein, omega-3 and omega-6 fats, and micronutrients like magnesium, zinc, iron, and vitamin E.

Food is medicine (if you’re eating low-fat plant-based whole foods!)

And of course, all of these foods are wonderful for diabetes simply by being low-fat, plant-based whole foods, which are known to support your body in having optimal insulin sensitivity.

Bon Appetit!