The healthy holiday side-dish


Sweet potatoes have many health benefits. Due to their low glycemic index, they will not cause spikes in your blood sugar, and they are high in vitamin A, B6 and vitamin C, iron, magnesium, and potassium. Fresh cranberries are considered a superfood by many due to their high nutrient and antioxidant content.


* 4 lbs. of orange-fleshed sweet potatoes

* 6 Tbsp. butter

* 2 apples, peeled, cored, and cut into bite-size cubes

* 1 cup green onion, sliced

* 2 cups fresh cranberries, coarsely chopped

* ½ tsp. cinnamon

* Dash of allspice

* ½ tsp. salt

* Freshly ground pepper, to taste


1. Preheat oven to 350°

2. Wash the sweet potatoes and place them on the oven rack. Bake until they still feel slightly firm, approximately 45 minutes.

3. Let the potatoes cool to room temperature, then refrigerate overnight; this helps keep the flesh firm making it hold together better in the hash.

4. Peel the potatoes and cut them into bite-size pieces.

5. In a pan, melt the 4 Tbsp. butter. Add the apple pieces and sauté for about 5 minutes or until caramelized and brown around the edges.

6. Add the remaining 2 Tbsp. of butter. Once melted, stir in the green onion & cranberries until the onion is wilted.

7. Stir in the cinnamon and allspice. Then add the sweet potatoes and cook until everything is heated through about 5 minutes.

8. Season with salt & pepper and serve this dish hot or at room temperature.

About The Author

Dr. Vincent Sferra

Dr. Vincent Sferra

Dr. Vincent Sferra is the founder and Clinic Director of Natural Medicine & Rehabilitation. He is Board Certified in Chiropractic Medicine and Chiropractic Neurology, a Certified Clinical Nutritionist, and a Certified Strength and Conditioning Specialist certified by the National Strength & Conditioning Association. He has been in practice and providing educational health and wellness programs in the community since 1986.

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Somerset, NJ

Natural Medicine & Rehabilitation

Long Branch, NJ

West End Physical Therapy
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