Sweet Potato

Recipes for Eye Health: Sweet Potato

Packed with fiber and vitamins, sweet potatoes are a versatile addition to a healthy, well-balanced diet not only for eye health but also for overall wellbeing.

The health benefits of sweet potatoes for your eyes are quite impressive. They contain both Vitamin A and Beta-Carotene which research has shown can help prevent night blindness and dry eyes. They are also high in beta-carotenes, specifically lutein and zeaxanthin, which contribute to the prevention of cataracts and macular degeneration.

Looking for some new food inspiration I came across this great website called Cooking Light and found these yummy Sweet potato tots. The nutty almond flour and panko crumbs create a warm, crispy shell around a sweet and smooth interior, mimicking a classic fried tater tot.

These are great fun snacks and are kid-friendly, plus you can double the batch and freeze half for another day.


Sweet Potato Tots:

  • 3 medium sweet potatoes
  • 1 teaspoon cinnamon, divided
  • 1/2 teaspoon salt, divided
  • 1/4 cup almond meal
  • 3/4 cup panko bread crumbs
  • 2 egg whites
  • Cooking spray

Jalapeño Garlic Ranch Sauce: 

  • 1/2 cup Greek yogurt
  • 3 tablespoons buttermilk
  • 2 tablespoons mayonnaise
  • 1 tablespoon Dijon mustard
  • 1 garlic clove
  • 1 jalapeño pepper, seeded
  • 2 tablespoons fresh chives
  • 2 tablespoons fresh parsley
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper


  1. Preheat oven to 400°F.
  2. Pierce sweet potatoes with a fork several times. Bake sweet potatoes on baking sheet lined with foil until soft, about 45-55 minutes. Let cool.
  3. Remove skin from sweet potatoes and combine flesh with 1/2 teaspoon cinnamon and 1/4 teaspoon salt. Let the mixture sit in fridge for 10-15 minutes.
  4. In a bowl, combine almond meal, panko, 1/2 teaspoon cinnamon, and 1/4 teaspoon salt. In a separate bowl, crack egg whites.
  5. Roll about 1 tablespoon sweet potato mixture into a tot shape, douse in egg white mixture, and roll in breading mixture. Place on an oiled baking tray.
  6. Once all tots are on baking sheet, spray tots with cooking spray in order to achieve even browning.
  7. Bake at 400°F for 45 minutes or until they’ve reached desired crispiness, flipping tots halfway through.
  8. For the dressing, combine all ingredients in a food processor. Serve immediately.

Every Thursday, our Envision Optical blog brings you ‘Nutrition Thursday’ – news about nutrition for your eye health. Keep an eye on our Facebook page and like us to receive the reminders once they are posted. Each week we also include a delicious recipe for you to make: www.facebook.com/envisionoptical

When was the last time you had your eyes checked? 

Contact Us: 

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Tweed Health for Everyone Superclinic, 4/33-35 Corporation Circuit, Tweed Heads South – 07 5524 9659





Source: http://www.cookinglight.com/food/recipe-finder/oven-baked-sweet-potato-tots-jalapeno-garlic-ranch-sauce