Turmeric Sweet Potato and Carrot (140 Cal, RS3 Resistant Starch)

This is the next evolution of the turmeric sweet potato prep. Adding carrots pushes the vitamin A to 1200 IU per serving — beta-carotene from two different sources, which matters because conversion efficiency varies by vegetable. The carrots also add structural variety to the plate so you are not eating the same cube shape five days running. Same RS3 protocol: cook today, refrigerate overnight, eat cold or reheated throughout the week.

Ingredients

#

• 2 large sweet potatoes, peeled and cubed (1-inch pieces)
• 4 large carrots, coined (1/2-inch rounds)
• 1/2 tsp turmeric
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1/4 tsp black pepper
• 1/2 tsp dulse flakes
• Coconut oil spray

2 large sweet potatoes, peeled and cubed (1-inch)
4 large carrots, coined (1/2-inch rounds)
1/2 tsp turmeric
1 tsp smoked paprika
1 tsp garlic powder
1/4 tsp black pepper
1/2 tsp dulse flakes
coconut oil spray

Instructions

#

1. Peel sweet potatoes and cut into 1-inch cubes. Cut carrots into 1/2-inch coins. Keep the sizes consistent — carrots are denser than sweet potatoes, so thinner coins help them cook at the same rate.
2. Toss everything in a bowl with turmeric, smoked paprika, garlic powder, black pepper, and dulse flakes. Light pass of coconut oil spray, toss again.
3. Arrange in a single layer in the air fryer basket. Work in batches if needed.
4. Air fry at 400°F for 20 minutes, shaking the basket at the 10-minute mark. The extra two minutes over the plain sweet potato version accounts for the carrot density.
5. Transfer to a deli container, cool uncovered to room temperature, then refrigerate overnight for RS3 formation.

Walford Notes

#

Dulse replaces salt here. It provides iodine (critical for thyroid function and chronically under-consumed), potassium, and iron. The flavor is faintly briny — enough to season the vegetables without any sodium chloride.

Turmeric + black pepper — same principle as the original sweet potato prep. Piperine blocks curcumin clearance. Always pair them.

RS3 overnight cooling converts a portion of the starch to resistant starch. Reheating does not fully reverse the retrograded amylose chains, so you retain most of the RS3 benefit even after microwaving. The net effect: lower glycemic response from the same food.

Vitamin A stacking — sweet potatoes and carrots both deliver beta-carotene, but through different cell structures with different bioavailability profiles. Combining sources hedges your absorption.