Organic Sweet Potato
You may eat them just because they are darn tasty but sweet potatoes are very high in nutrients and are available all year round. In our family we eat them almost daily but we choose one really quick method that also is one of the healthiest ways to enhance the absorption of the beta-carotene. We simply wash and then peel, grate into a non-stick pan (we use ceramic coated not Teflon), ½ tsp. coconut oil (or olive oil) and then cook for 3-5 minutes. We cook for around 3 minutes as then they still have a crunch to them. They are warm, sweet, filling and just simple to make for breakfast or a side to your other meals
Health benefits of sweet potato-Anti-inflammatory and can improve blood sugar regulation
Stir-Frying: Multiple studies have shown better absorption of the beta-carotene from sweet potatoes when fat-containing foods are consumed along with the sweet potatoes. (It doesn't take much fat for this better absorption to take place—only 3-5 grams.) What fat makes possible is the conversion of beta-carotene into a special form called micellar form. Micelles are specialized collections of molecules that allow fat-soluble substances (like beta-carotene) to move around comfortably in non-fat environments (like our water-based bloodstream). They can also make it easier for fat-soluble substances to get absorbed from our digestive tract. Among several studies that have shown the benefits of a fat-containing meal for absorption of beta-carotene from foods sweet potatoes, one study has shown that stir-frying in oil is one specific cooking technique for sweet potatoes that can enhance the bioavailability of their beta-carotene.
It's interesting to note that the sweet potato stir-fry in this study used a very low stir-frying temperature and that only 5 minutes of stir-frying were required to achieve the beta-carotene bioavailability benefits. Source http://www.whfoods.com/