Sweet potatoes with cinnamon

• 2 sweet potatoes, peeled and diced
• 1 large shallot, thinly sliced
• 2 tbsp olive oil
• 1 tsp maple syrup (or honey)
• 1 tsp cinnamon
• ½ tsp smoked paprika
• ½ tsp ground cumin
• ½ tsp kosher salt
• ¼ cup Italian parsley, finely chopped

1. Seasoning preparation: In a large mixing bowl, combine the diced sweet potatoes with the olive oil, maple syrup (or honey), cinnamon, smoked paprika and cumin.

2. Aromatics base: Warm a frying pan with a little olive oil. Add the thinly sliced shallot and sauté for about one minute, until fragrant.

3. Cooking the potatoes: Add the seasoned sweet potatoes to the pan. Cook for 10–12 minutes, stirring frequently, until they are completely tender.

4. Final touches: Check and adjust the seasoning with kosher salt, then sprinkle over the freshly chopped parsley.

5. Presentation: Serve the flavourful sweet potatoes immediately or transfer them to another dish to keep warm.

Nutrition Benefits of key ingredients

Sweet potatoes

The sweet potato has health benefits coming primarily from its high content of certain vitamins, minerals, fibre and antioxidants.

• Beta‑carotene (provitamin A): Sweet potatoes, especially the orange‑fleshed varieties, are rich in beta‑carotene, an antioxidant that the body converts into vitamin A. Vision health, immune system, tissue repair.

• Dietary fibre: Sweet potatoes are a good source of dietary fibre, including both soluble and insoluble types. Digestive health, gut health (prebiotic effect), blood sugar regulation.

• Vitamin C: This is another antioxidant found in sweet potatoes. Immune support, collagen synthesis, antioxidant activity.

• Potassium: A vital mineral and electrolyte. Heart health and blood pressure, nerve and muscle function.

• Manganese: Sweet potatoes are a source of this trace mineral. Metabolism, bone health, antioxidant defence.

Cinnamon

The main health-related properties of cinnamon come from its active biological compounds, particularly its essential oils and antioxidants, rather than its traditional macronutrient profile (which is minimal in a typical serving).

• Cinnamaldehyde: Antimicrobial and antifungal action, oral health.

• Polyphenol antioxidants: Combat oxidative stress, anti‑inflammatory effects.

• Compounds that affect glucose metabolism (mechanism varies): Improve insulin sensitivity, lower blood glucose.

• Cinnamic acid and other phenolic compounds: Cardioprotective effects, neuroprotective potential.

• Trace minerals and fibre: Manganese, fibre, calcium.

Cinnamon also has mild soothing properties on the stomach, as it contains compounds that can help relax the smooth muscles of the digestive system.

This can be helpful for individuals with:

• GERD / mild indigestion (in small amounts)

• IBS (especially for those sensitive to heavy or fatty foods)

• Those undergoing oncological treatments, where nausea is common

• Neurological conditions that are accompanied by gastrointestinal dysfunction