Produce spotlight: Sweet potato

The humble sweet spud is an incredibly versatile ingredient. Full of nutritional goodness, here are five great reasons to go for gold at mealtimes:

Slow-burning energy

Sweet potatoes have a lower glycaemic index than their white counterparts, so are a smart choice for people with diabetes.

Gut-friendly fibre

A small sweet potato has at least 5g fibre for good digestion. The skin is where most of the fibre lies, so try to cook it unpeeled.

Antioxidant powerhouse

Sweet potatoes get their orange colour from beta-carotene, an important antioxidant that plays a key role in good eye health.

Energising iron

They’re also a source of iron, which transports oxygen around your blood, and they’re high in vitamin C, which helps your body absorb plant-based iron.

Muscle-bound potassium

One small spud has 10 per cent of your daily potassium needs, a mineral that keeps your muscles pumped and nerves firing.

3 ways with sweet potatoes:

• Vegetarian chilli con carne sweet potatoes
• Chickpea and sweet potato burgers
• Sweet potato and coconut soup