A savory and naturally sweet combination of oven-roasted lean ham seasoned with warming spices, paired with fiber-rich sweet potatoes. This high-protein, anti-inflammatory meal supports muscle repair, immune health, and blood sugar balance.
Preparation Time
- Prep time: 15 minutes
- Cooking time: 35–40 minutes
- Total time: ~55 minutes
- Servings: 4
Ingredients
For the ham:
- 500 g (1.1 lb) lean cooked ham (preferably low-sodium, nitrate-free), cut into thick slices or cubes
- 1 tablespoon extra virgin olive oil
- 1/2 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon ground coriander
- 1/4 teaspoon black pepper
- Optional: pinch of ground cloves or cinnamon
For the sweet potatoes:
- 2 medium sweet potatoes, peeled and cut into cubes
- 1 tablespoon olive oil
- 1/2 teaspoon ground turmeric or rosemary
- Sea salt and pepper to taste
Instructions
- Preheat oven to 400°F (200°C).
- Toss sweet potato cubes with olive oil, turmeric, salt, and pepper. Spread on a baking tray. Roast for 35–40 minutes, stirring halfway through, until tender and lightly caramelized.
- While sweet potatoes roast, heat a pan with 1 tablespoon olive oil. Add the ham pieces and all the spices. Sauté on medium heat for 5–6 minutes until slightly crisp and fragrant.
- Serve the roasted sweet potatoes with warm, spiced ham. Garnish with fresh parsley or a squeeze of lemon if desired.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~370 kcal |
| Protein | ~28 g |
| Fat | ~18 g (mostly unsaturated) |
| Carbohydrates | ~24 g |
| Fiber | ~4 g |
| Vitamin A | ~250% DV |
| Potassium | ~20% DV |
| Zinc | ~30% DV |
| Vitamin B1 | ~45% DV |
| Selenium | ~60% DV |
Health Benefits
1. Muscle repair and immune support
Ham provides high-quality protein, vitamin B1 (thiamine), and selenium, essential for muscle recovery and antioxidant defense.
Reference: Biesalski HK. (2005). Meat as a component of a healthy diet. European Journal of Clinical Nutrition.
2. Blood sugar balance and gut health
Sweet potatoes offer complex carbohydrates, fiber, and beta-carotene, helping regulate blood sugar and support vision and immune function.
Study: Ludvik B et al. (2004). Effect of white sweet potato on glucose control. Diabetes Care.
3. Anti-inflammatory and antioxidant support
Spices like turmeric, cumin, and paprika contain polyphenols and curcuminoids known to reduce systemic inflammation and oxidative stress.
Source: Aggarwal BB et al. (2007). Therapeutic roles of curcumin and related spices. Biochemical Pharmacology.
Tips for Best Results
- Choose nitrate-free ham with no added sugars or preservatives.
- Roast sweet potatoes uncovered to allow caramelization.
- Add greens (like arugula or sautéed kale) for extra fiber and balance.
- Double the spice mix and store it to season future meats or vegetables.
- Leftovers store well for 3–4 days and are great in lunch bowls.
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