Potatoes are a very tasty vegetable where you can cook it in many ways sweet and honest in addition to its benefits that do not end either for your health or your beauty so we will present in this article 3 quick and great sweet potato recipes.
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Air fryer sweet potato
ingredients
- Sweet potatoes: 2 PCs (large size / peeled and diced
- Olive oil: a quarter cup
- Sweet red pepper: one and a half teaspoons
- Black pepper: half a teaspoon
- Dried herbs: half a teaspoon
- Salt: to taste
- Mashed potatoes: as desired (optional)
How to prepare
In a large bowl, mix the olive oil with paprika, black pepper, dried herbs, salt, and finely crushed chili until the flavors overlap. Add the sweet potatoes to the bowl of the previous mixture, and leave for 10 minutes until the potatoes are saturated with sauce. Turn on the air fryer without adding any oil at a temperature of 180 Celsius. Add the potatoes to the frying pan, and bring the potatoes to cook for 20 minutes. After the time has passed, remove the frying pan and brush the sweet potatoes with a serving plate, serve hot.
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Sweet potato pudding
Ingredients
- Sweet potatoes: 3 pcs
- Milk: one and a half cups
- Honey: 5 tablespoons
- Vanilla: a teaspoon
- Salt: pinch
- Nutmeg: a pinch
- Cinnamon: pinch
How to prepare
Heat the oven to a temperature of 210 Celsius.
Wash and scrape the potatoes after drying using a towel, then stitch with a fork several times to level the Steam, then enter the oven until soft, for 40 minutes.
When the potatoes have cooled peel and beat in a blender until smooth, add milk in batches each half a cup, and with them, honey, vanilla, salt, and nutmeg until the mixture is very smooth and takes on the consistency of pudding.
Pour the potato pudding into a bowl, and stir over medium heat until hot.
Pour the mixture into cups, sprinkle with cinnamon, and serve.
Sweet potato salad
Ingredients
- Sweet potatoes: 4 grains (medium size)
- Tomatoes: 4 (medium size)
- Parsley: 4 tablespoons (minced)
- Lemon juice: a quarter cup
- Onion: 1 grain (medium size)
- Salt: to taste
- Olive oil: 2 tbsp
How to prepare
Boil the potatoes until completely flat.
Allow to cool and then cut into medium-sized cubes.
Cut the onion and tomato into small pieces, then add chopped parsley to them.
Mix the potatoes with the rest of the ingredients in a large bowl and season with salt.
Add oil and lime juice, then mix the ingredients thoroughly.
Other benefits of sweet potatoes
The most important benefits of sweet potatoes
1. Good source of nutrients
Sweet potatoes contain many important nutrients needed by humans, they are a good source rich in fiber, vitamins, and minerals. Sweet potatoes also contain many antioxidants, which in turn fight free radicals.
2. Promote digestive health
Sweet potatoes contain a high amount of fiber and antioxidants, which are important for the health of the digestive system, where fiber is very important for the health of the colon as the beneficial bacteria in the colon feed on fiber to produce fatty acids that give the stomach wall firmness and health.
3. Protection from cancer
Sweet potatoes contain many antioxidants that help protect humans from cancer.
4. Promote visual health
Sweet potatoes contain a large amount of beta-carotene (Beta -rr), an antioxidant, which is responsible for the orange color of sweet potatoes.
Beta-carotene is converted into vitamin A within the human body, as vitamin A binds to special receptors inside the eye that help protect it from various eye diseases.
5. Improve cognitive functions
The consumption of sweet potatoes helps to enhance cognitive and brain functions in humans, as sweet potatoes contain anthocyanin (Anthocyanins), which helps to reduce inflammation that occurs within the brain significantly.
6. Strengthening the work of the immune system
The beta-carotene found in sweet potatoes helps boost the functioning of the human immune system, as vitamin A deficiency is most often associated with human immune deficiency.
7. Suitable for diabetic patients
The glycemic index of sweet potatoes is especially average when compared to regular potatoes, as the glycemic index of sweet potatoes is 63.
The percentage of the glycemic index is related to the extent of high blood sugar after eating a certain meal, as this is very important for diabetics, so eating sweet potatoes is a healthy alternative and tasty and sweet taste for patients with diabetes
You can now eat sweet potatoes in different ways and delicious and for more recipes see below
For more sweet potato recipes click here
For delicious breakfast recipes click here
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