Healthy ways to include sweet potato in diet

By      05-Oct 2019       Read Time: 4 Mins

Healthy ways to include sweet potato in diet

Sweet potatoes– cooked, baked, stir-fried or steamed, can be enjoyed in all its forms. You don’t only have to reserve your sweet potato pie consumption for the holidays. Discover the delightful ways in which sweet potato can be added to your diet in a healthy way. Here’s a recipe blog featuring healthy sweet potato diet!

The Nutrie Speak

The nutritional benefits of sweet potatoes are extremely high. It is rich in vitamin C, potassium, niacin, manganese, magnesium and copper. They get their orange-brown colour from the pigment beta-carotene and antioxidant. They also have a mildly lower glycemic index which makes it good for diabetics. Sweet potato offers double the daily value for vitamin A.

Sweet potato cakes with poached eggs: Combine squeezed sweet potatoes with flour, parsley, egg white and salt. Shape them into potato cakes. Shallow fry until golden crisp.

Poach eggs in warm water. Add one potato cake and sandwich it with other and top each stack with yogurt and egg.
Sweet Potato curry: In a frying pan, heat cumin seeds, mustard seeds, turmeric, curry leaves and add the onion-tomato puree to the same pan. On a low flame, let it cook. Meanwhile air-fry the sweet potatoes. Add spices to the pan and later add the air-fried potatoes to the gravy.

Spinach and sweet potato baked samosa: Stir chopped onion, coriander, chilli, ginger and garlic in oil. Cook the spinach until wilted and add the sweet potato. Season well, mash and mix the sweet potato and spinach mixture with the onion coriander mix. Fill the mixture into pastry. Put the samosa on the baking tray on parchment paper. Bake till goodness and serve!

Baked sweet potato sticks: Preheat oven to 200 degree Celsius. Grease the baking sheet. In a large bowl, mix olive oil and paprika, add potato sticks and coat them while stirring using hands. Place on a prepared baking sheet. Bake 40 minutes in the preheated oven.

Roasted Carrot and Sweet Potato Hummus: Place the sweet potato and chopped carrots onto the sheet and drizzle olive oil. Toss everything together including coriander, pepper and salt until evenly coated then roast until vegetables are tender. Place the roasted carrots and sweet potato into a food processor with the blade attachment. Add lemon juice and water. Purée until smooth, scraping down sides of the bowl as needed. Serve topped with chopped cilantro.

Over to you

Sweet potatoes can act as a part of filling food, can be a part of the main course and can even be a part of a yummy starter. These can be some of the perfect weekend breakfast or brunch ideas or as quick as dinner. These healthy, seasoned, oil-free recipes take little time to prepare and could be paired well with any meal. So, sweeten your health with sweet potatoes!
 

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