Sweet Potato Is Where All Goodness Lies & 3 Recipes
Sweet potato is a deliciously healthy favorite that most of us love. This is because of both its incredible taste, texture, and flavor, not to mention it’s nutritional content and the fact that sweet potato is a complex carbohydrate. The vegetable has a low glycemic index (GI) and is loaded with vitamins, minerals, and antioxidants.
Better yet – because it’s a starch – sweet potato is super filling and you can use it in both sweet and savory dishes. I sometimes use sweet potato to make myself a sweet porridge in the mornings for breakfast. Therefore, it is literally where all the goodness lies.
They’re also very interesting vegetables and come in a variety of different colors. You can find yellow, orange, red, brown, purple and beige ones. Interestingly, the depth of color is a clear indication of the kind of vitamin, mineral and nutrition density the sweet potato contains. So, the deeper and richer the color, the better.
Sweet Potato Is A Must Have
You need to include this vegetable into your diet mainly because it is a rich source of dietary fiber, beta-carotene, and provitamin A carotenoid. You will also benefit from its abundance in micronutrients like vitamins B5 and B6, as well as vitamin C, iron, calcium, magnesium, manganese, and potassium.
Do you throw away the potato skins? If you answered yes, then you should know that this is the most nutritional part of the vegetable. Orange, yellow and red sweet potatoes are rich sources of orange-hued carotenoid pigments, which contain powerful antioxidants and anti-inflammatory properties.
Bonus? There is also a large portion of storage protein in a sweet potato, which helps the plant heal from damage and has important antioxidant properties.
What Does A Sweet Potato Contain?
A medium-sized raw sweet potato (200g) contains:
- 172 calories
- 3.2g protein
- 40.2g carbs
- 6.6g of dietary fiber
- 0.2g fat
- Vitamin A 150%
- Vitamin C 45%
- Potassium 15%
- Sodium 5%
- Calcium 6%
- Iron 6%
I recommend using sweet potatoes in most of your meals. In fact, the vegetable is so versatile that you can even make pancakes with it. It’s also a great way to eat what you enjoy and get a healthy kick out of it! They’re renowned for their creamy texture and sweet, spicy flavour and pair well with almost anything,
The Three Recipes
Thank you to Fitness Magazine we are able to share some amazing recipes with you.
1. Baked Sweet Potato With Crispy Kale, Walnuts, and Feta
- 4 large sweet potatoes
- 1 medium-sized bunch of kale
- A tbsp olive oil
- 1 tsp sea salt
- ½ tsp black pepper
- A ½ cup walnuts, chopped
- ¾ cup crumbled feta cheese
1. Pre-heat oven to 392° Fahrenheit. Then take out your sweet potatoes and give them a good wash, wipe them dry and place them on a baking sheet. You will need to bake them in the oven for 45 to 55 minutes, or until potatoes are tender when pierced with a fork.
2. Take out the centre ribs from the kale leaves and cut them into chip-sized pieces. Take out a medium sized bowl and combine the kale in olive oil, salt, and pepper. Place kale mixture on a parchment-lined baking sheet and bake in oven at 392° Fahrenheit for about 10 to 12 minutes, or until crispy. Keeping turning the kale leaves for even cooking.
3. Slice sweet potatoes in half, lengthwise. Use a fork to loosen potato, then mix in kale, feta, and walnuts. Return to oven for 10 to 12 minutes to melt the feta.
2. Creamy Pumpkin And Sweet Potato Soup
- 2 large sweet potatoes, cut into chunks
- 1 tbsp extra virgin olive oil
- 2 tbsp butter
- 1 medium onion, diced
- 6 cups roasted pumpkin
- 1 clove garlic, chopped
- 3 cups chicken or vegetable stock (per preference)
- 1 cinnamon stick
- ¼ tsp ground nutmeg
- A ¼ cup cream
- 1 cup full-cream milk
- 1-2 tsp lemon juice
- 1 tsp oregano or fresh basil
- 1 tbsp Greek yogurt
1. Get out a large pan and heat up your butter. Add in the olive oil on medium heat until the butter melts. You will need to add in your chopped onions and sauté them for 3 to 4 minutes until soft, stirring frequently.
2. Then, add in pumpkin, sweet potato, and oregano or fresh basil. Mix well and fry for 1 minute. Add the chopped garlic and cook for further a minute. Add the stock, cinnamon stick, and nutmeg. Increase heat to bring mixture to the boil, then reduce heat and allow to simmer for approximately 15 to 20 minutes, or until sweet potato skin is soft and other vegetables are tender. Remove cinnamon stick.
3. Allow soup to cool slightly before transferring to a food processor or blender. Blend until smooth.
4. Pour back into a saucepan and add the milk and cream. Heat slowly on medium heat, adding the lemon juice and salt and pepper. Serve hot with a tablespoon of Greek yogurt swirled in with a sprinkle of black pepper on top.
3. Sweet Potato Pancakes
Makes 1 serving
- 1 large sweet potato, roasted
- 2 eggs
- 1 cup milk
- A cup white whole-wheat flour
- 2 tsp baking powder
- ½ tsp ground cinnamon
- A ¼ tsp ground nutmeg
- ½ tsp salt
- 1 tbsp raw honey
- A tbsp olive oil
- Greek yogurt
- A handful of spinach leaves
How To:1. Start by removing the flesh of the roast sweet potato after it has cooled down. Then puree it in a blender. Get a large bowl and whisk together the two eggs and sweet potato puree, adding in the milk. Take out a smaller bowl, and mix together flour, baking powder, spices, raw honey, and salt.
2. Add the dry ingredients into the bowl of wet ingredients and continue stirring until combined. Put some olive oil onto a griddle pan and place it onto medium heat. Now you can spoon out a ¼ cup of batter onto the griddle and spread evenly.
3. Cook each pancake for 3 to 5 minutes. Then flip it and let it cook for another 3-5 minutes until brown and crisp. Remove and serve with some spinach leaves and ½ cup of Greek yogurt.
Want to know more?
If your gut issues usually surface around the festive period, it’s most likely caused by your lifestyle and food choices during this time. Find out how to avoid this.