What is sweet potato made from it? Sweet potatoes and the secret of their preparation. For the recipe you will need

1. Wash the sweet potato and cut off the skin with a sharp knife.
2. Divide large fruits into two parts, do not cut small ones.
3. Place the sweet potato in a saucepan, fill with cold water - it should completely cover the sweet potato.
4. Pour a teaspoon of salt into the pan with the sweet potatoes and place over medium until the water boils.
5. Reduce the heat under the pan with the sweet potatoes to low.
6. Cook the sweet potatoes for 30 minutes with the lid closed.
7. Check the readiness of the sweet potato by piercing it with a fork; the cooked sweet potato should be soft, but should not be mushy.

Sweet Potato Soup

Products
Sweet potato - 3 pieces medium size
Garlic - 3 cloves
Carrots - 1 large
Ginger - 3 centimeters of fresh root
Leeks - 2 stalks
Olive oil - 30 milliliters
Dried flax seeds - 3 teaspoons
Cold pressed flaxseed oil - 7 drops

How to Make Sweet Potato Soup
1. Wash the leeks and cut into thin rings.
2. Wash carrots and sweet potatoes, cut off the peel, cut into cubes 1.5 centimeters thick.
3. Heat a frying pan with olive oil over low heat.
4. Fry leeks in hot oil for 2 minutes.
5. Add chopped carrots and sweet potatoes to the leeks and fry for several minutes.
6. Pour a small amount of boiling water over the fried vegetables so that it completely covers them, simmer for 15 minutes until soft.
7. Peel and grate the ginger.
8. Add ginger to the stewed vegetables, keep on the stove for a minute, remove from heat, cool slightly.
9. Chop the peeled garlic.
10. Place the vegetable mass from the frying pan into a blender, pour in linseed oil, and grind into a puree.
11. Pour the soup into bowls and garnish with flax seeds.

Sweet potatoes, recipes for which are gaining popularity every day in our cooking, turn out to be tasty, nutritious and healthy for the body. The vegetable, also called sweet potatoes, can become the basis for all kinds of snacks, baked goods and other dishes.

Sweet potato - what kind of vegetable is it?

Sweet potato is a herbaceous climbing plant, the stems of which spread along the ground and reach a length of 5 m. Thickened lateral roots are eaten - tubers, the weight of which can vary from 200 g to 7 kg.

1. There are many plant varieties that can be grouped by characteristics and the main ones identified: vegetable, dessert and fodder. The tubers taste sweetish or sweet and resemble frozen potatoes.
2. Sweet potatoes are a heat-loving crop and grow well in southern latitudes, where the average summer temperature does not fall below 20 degrees. The warmer the climate, the larger the root crops will eventually be, provided that the plant is regularly watered.
3. Ripe oblong fruits have juicy pulp with a soft peel, which is peeled before using the vegetable for food.

Sweet potato - benefits and harm

Due to the high nutritional value of vegetable pulp, properly prepared sweet potato dishes, in the absence of contraindications, will bring disproportionate benefits to the body.

1. The high content of beta-carotene in fruits promotes and has a beneficial effect on the condition of the skin.
2. The low glycemic index of the pulp of the product allows it to be used for diabetes, and the components it contains increase sensitivity to insulin.
3. Eating sweet potatoes will reduce cholesterol levels, cleanse blood vessels and improve the condition of the cardiovascular system.
4. Sweet potatoes are useful for arthritis, diseases of the gastrointestinal tract, nervous system, are a mild antidepressant and a source of many vitamins.
5. Despite all the usefulness of the vegetable, it should be used with caution by people suffering from the formation of oxalate stones in the kidneys and gall bladder.

How to cook sweet potato?

If you want to introduce sweet potatoes into your diet, cooking recipes should be selected taking into account your health conditions and individual preferences. Tubers can be boiled, fried, baked, or used as part of multi-ingredient dishes.

1. Fresh, baked or boiled sweet potatoes are most beneficial for the body. At the same time, the vegetable does not require long-term heat treatment and will be ready for consumption in 15 minutes.
2. Lovers of crust and delicious blush will love fried sweet potatoes or pancakes made from them.
3. Baking with sweet potatoes, all kinds of salads and other snacks are good, in which, with the right approach, the vegetable pulp will show its characteristics at its best.

Sweet potato puree

Sweet potato puree, the recipes of which can be either laconic and simple or more intricate and multi-component, always turns out tasty, nutritious and healthy. The texture of the side dish can be adjusted with broth or milk heated to a boil, adding butter to taste. In this case, the dish is complemented with garlic, which will add additional taste and piquancy.

Ingredients:

• sweet potato – 1 kg;
• butter – 50 g;
• garlic – 2-3 cloves;
• salt - to taste.

Preparation

1. The sweet potato is peeled, cut into large slices, filled with water until it is covered by 2 cm, and added some salt.
2. Place the container on the stove, bring the contents to a boil, cook until the vegetable is soft for about 15 minutes, drain, reserving the broth.
3. Fry the garlic in butter, pour the aromatic additive into the vegetable mass, and grind with a masher until pureed.
4. Bring the side dish to the desired texture by adding broth and serve hot.

Sweet potato baked in the oven

Baked sweet potatoes in the oven are incredibly tasty. For a more dietary version of the dish, vegetable slices can be placed in an oiled foil envelope, baking bag or dish with a lid. However, just sitting on a parchment-lined baking sheet gives the sweet potato wedges an especially appetizing glow.

Ingredients:

• sweet potato – 1 kg;
• olive oil – 3 tbsp. spoons;
• Provencal or Italian herbs - 1-2 tbsp. spoons;
• paprika – 1.5 teaspoons;
• salt, pepper - to taste.

Preparation

1. The sweet potato is peeled and cut into cubes of medium thickness.
2. Sprinkle the slices with olive oil, add salt and pepper to taste, season with herbs and paprika, and mix.
3. Place the slices on a baking sheet with parchment and place in an oven preheated to 220 degrees.
4. After 30 minutes, the baked sweet potato will be ready to serve.

Sweet potato gratin

Recipes for simple or more complex casseroles will help you prepare delicious sweet potatoes. The version of the dish with cheese proposed below can be supplemented with other components: vegetables, minced meat, sausages and other appropriate products of your choice. The result will be a tasty and satisfying independent dish to serve for dinner or lunch.

Ingredients:

• sweet potato – 1.5-1.8 kg;
• butter – 3 tbsp. spoons;
• heavy cream – 500 g;
• parmesan – 100 g;
• cayenne pepper – ¼ teaspoon;
• ground black pepper – ½ teaspoon;

• salt – 1 teaspoon.

Preparation

1. Peel and chop the sweet potato into thin slices.
2. Place a third of the vegetable slices in an oiled pan and sprinkle with cheese.
3. Repeat layers of vegetables and cheese 2 more times.
4. Mix the cream with salt, two types of pepper, and pour the mixture over the sweet potatoes.
5. Place slices of butter on top.
6. Prepare the sweet potato casserole at 200 degrees for 20 minutes under foil or a lid and the same amount without it.

Sweet Potato Pie

Sweet potato baked goods can be either a snack or a sweet dessert. Using the following recipe, available for home execution, you will be able to bake a delicious pie that will adequately complement any tea party and will appeal to picky and demanding gourmets of any age.

Ingredients:

• flour - 4.5 cups;
• ice water – 200 ml;
• butter – 350 g;
• sweet potato – 700 g;
• orange – 1 pc.;
• cream – 250 g;
• eggs – 4 pcs.;
• brown sugar – 200 g;
• ground allspice and cinnamon - 0.5 teaspoon each;
• nutmeg – ¼ teaspoon;
• salt - to taste.

Preparation

1. Combine the grated butter and flour, add salt, and grind until crumbly.
2. Pour in water, knead the dough, distribute in a mold with sides.
3. Boil the sweet potato, grind it into a puree and, after cooling, mix it with a mixer with eggs beaten with sugar, orange juice, cream and spices.
4. Place the dough in an oven preheated to 180 degrees for 10 minutes, then add the mixture with sweet potatoes and bake for another 30 minutes.

Stuffed Sweet Potato

Recipes for stuffed snacks will help you prepare delicious sweet potatoes, where whole baked fruits are filled with filling before serving or cooked in the oven along with the filling ingredients. The mix proposed below can be replaced with another set of components, selected according to your taste and preferences.

Ingredients:

• sweet potato – 4 pcs.;
• sweet and hot peppers - 1 pc.;
• onion – 1 pc.;
• canned beans – 0.5 cups;
• tomatoes – 2 pcs.;
• sour cream and cheese - 100 g each;
• paprika – 1 teaspoon;
• salt, pepper, cumin, oil, herbs.

Preparation

1. The tubers are thoroughly washed and pricked with a fork or toothpick.
2. Bake the sweet potato in the oven for 20 minutes at 220 degrees.
3. Onions are fried in oil.
4. Add peppers and fry for 5 minutes.
5. Add tomatoes, beans, season the mixture and simmer for 15-20 minutes.
6. The hot sweet potato is cut on one side and the pulp inside is mashed.
7. Fill the tubers with vegetable filling, sprinkle with cheese and bake for 5-10 minutes.
8. The dish is served with sour cream.

Sweet Potato Soup

Recipes for delicious soups and creamed soups featuring sweet root vegetables that contrast perfectly with other vegetables such as carrots, pumpkin, potatoes, onions, tomatoes and other products will help you prepare sweet potatoes for the first time. When serving hot, add cream, herbs, croutons or crackers if desired.

Ingredients:

• sweet potato – 2 pcs.;
• carrots and leeks - 1 pc.;
• garlic – 2 cloves;
• ginger – 0.5 teaspoon;
• salt, pepper, seasonings, butter, herbs, sour cream.

Preparation

1. Leeks are sautéed in oil.
2. Add carrot slices and fry sweet potatoes.
3. Pour the ingredients until covered with water, simmer until soft.
4. Add ginger, garlic, seasonings, spices and beat the mass with a blender.
5. The sweet potato soup is served hot.

Sweet Potato Salad

If you want to make a sweet potato salad, appetizer recipes should be selected based on your taste and the availability of ingredients. Culinary compositions made from baked root vegetables, which can be seasoned with garlic and aromatic dry herbs before heat treatment, will be delicious.

Ingredients:

• sweet potato – 2-3 pcs.;
• cherry – 10-12 pcs.;
• arugula – 2 handfuls;
• pine nuts – 50 g;
• avocado – 2 pcs.;
• mint and basil – 0.5 bunch each;
• honey – 1 teaspoon;
• sesame oil and lemon juice - 1 tbsp. spoon;
• salt, pepper, herbs, olive oil.

Preparation

1. The sweet potato is cleaned, cut, sprinkled with oil, seasoned, and baked in the oven for 15 minutes at 200 degrees.
2. Arugula and chopped avocado pulp are placed on a dish.
3. Place baked sweet potatoes and halves of cherry tomatoes on top, sprinkle everything with herbs and nuts.
4. Mix sesame oil, lemon juice and honey, adding salt and pepper.
5. Pour the resulting dressing over the salad.

Fried sweet potato

Delicious sweet potatoes, fried in a frying pan, will be a great appetizing snack on their own or for poultry. The contrast of sweetish pulp, savory seasonings and garlic aroma will make an indelible impression on any gourmet and lover of unusual culinary creations.

Ingredients:

• sweet potato – 3 pcs.;
• garlic – 1-2 cloves;
• olive oil – 100 ml;
• salt pepper.

Preparation

1. The sweet potato is peeled, cut into slices or circles, and placed in a frying pan with heated oil.
2. Fry the slices until golden brown on the outside and soft on the inside.
3. Add some salt to the sweet potatoes, add the garlic and fry together for a couple more minutes, stirring.

Sweet potato pancakes

Having familiarized yourself with how to fry sweet potatoes, it’s time to get down to more original ways to use the valuable vegetable pulp. They turn out tasty and appetizing. The basis for frying products can be prepared not only by adding onions, but also by replacing the spicy vegetable with garlic.

Ingredients:

• sweet potato – 3 pcs.;
• onion and egg - 1 pc.;
• flour – 150-200 g;
• salt, pepper, vegetable oil.

Preparation

1. Peeled sweet potatoes are ground on a medium grater and squeezed a little.
2. Add onion, egg, salt, pepper and flour, knead.
3. Spoon portions of the mixture into the heated oil and brown on both sides.

Sweet Potato Fritters

For those who like fried sweet potatoes, the recipe for making pancakes will be very appropriate. The products are tender, soft and rosy. The cream in the recipe can be replaced with sour cream or without additives, and the base can also be seasoned with vanilla or cinnamon. The delicacy is served with sour cream, honey, and jam.

Ingredients:

• sweet potato – 700 g;
• cream – 350 g;
• flour – 150 g;
• eggs – 3 pcs.;
• baking powder – 15 g;
• sugar or powdered sugar - to taste;
• vegetable oil.

Preparation

1. Beat eggs with sugar.
2. Add finely grated sweet potato and cream and beat again.
3. Mix flour with baking powder and traditionally brown on both sides.

Sweet potatoes in a slow cooker

Owners of a multicooker will be interested in information on how to cook sweet potatoes or fry vegetables using a kitchen assistant. Cooking does not have any individual characteristics: peeled tubers are poured with water or placed on a steamer rack and boiled in the “Soup” or “Steam” mode for 20-30 minutes. You can fry the slices according to the following recipe.

Ingredients:

• sweet potato – 500 g;
• minced meat – 450 g;
• tomatoes – 200 g;
• garlic – 2 cloves;
• onion and bell pepper – 1 pc.;
• salt, pepper, seasonings, oil.

Preparation

1. Cooking sweet potatoes begins with cleaning and slicing the root vegetables.
2. Place the slices along with the onion in heated oil and fry on the “Baking” for 15 minutes.
3. Add peppers, minced meat, garlic, tomatoes, cook in the same mode for another 10 minutes.
4. Season the mixture to taste, switch the device to “Stew” and leave for 20 minutes.

Sweet potato in the microwave

If you want to quickly cook sweet potatoes, microwave recipes are suitable for executing the idea in the best possible way. In just a few minutes you can make sweet potato chips, bake vegetable slices for serving on their own with sauce or adding to a salad. Sweet potatoes go well with tomatoes and other ingredients.

TO How to cook sweet potatoes at home? Buy, bake, mash or pancake. In this article you will find simple, sequential recipes for turning a unique product brought to Europe by the main conqueror of South America, Mr. Columbus, into a wonderful side dish.

Sweet potatoes, as we used to call the root vegetable, are never potatoes - they are united with their favorite vegetable only by their external similarity and taste. In fact, it is a vine, its length can reach five meters, and the lateral roots of the plant grow together into tubers. Sweet yams are reminiscent of potatoes frozen in winter (they are nightshade, for that matter), only they are many times healthier, more nutritious, and contain less starch, carbohydrates and calories. Anyway, let's go to the kitchen.

Benefits from “Pate”: In order not to describe for a long time all the advantages of sweet potatoes, let’s just say that they contain vitamins A, B, C, PP, carotene, calcium, phosphorus, iron, the natural female hormone progesterone and a bunch of antioxidants. Plus, the fiber from sweet potatoes is especially easily absorbed, which makes it indispensable for people with gastrointestinal problems.

How to Cook Sweet Potatoes at Home in the Oven - Baked Potatoes

You will need:

1. 1-2 medium sized sweet potatoes
2. Coarse salt
3. A pinch of dried rosemary
4. 2 tbsp. l. olive oil

Step-by-step preparation:

Step 1: Cut the sweet potato into strips.

Step 2: salt, sprinkle with rosemary and coat with olive oil.

Step 3: Place on a baking sheet lined with foil and place in the oven for 20 minutes at 220 degrees. Profit.

Interesting from “Pate”: Sweet potatoes have the ability to increase female libido because they contain a lot of plant progesterone. This fact was noted by the English physician Thomas Muffet in 1595, long before the discovery of hormones, in his treatise “On Improving Health.” By the way, he himself belonged to the Puritans and opposed carnal pleasures. The poor fellow was constantly overcome by cognitive dissonance.

How to cook sweet potatoes at home as a side dish - fluffy puree

You will need:

1. 2 sweet potatoes
2. A small piece of butter
3. Salt to taste
4. ½ tsp. nutmeg

Step-by-step preparation:

Step 1: Cut the tubers into pieces and cook in salted water until tender - this will take about 15 minutes, because sweet potatoes cook faster than traditional potatoes.

Step 2: turn into puree using a masher, add butter and, if necessary, a little water in which the root vegetable was boiled.

If you want a fluffier puree, replace the vegetable broth with warmed milk or cream.

Step 3: Season the dish with nutmeg to highlight its piquant taste and serve. Bon appetit!

Interesting from “Pate”: Flour, sugar, and starch are made from sweet potatoes, the seeds are used as a coffee substitute, and the Japanese make a very smelly moonshine called “imo-jochu.” If earlier in the Land of the Rising Sun they did not know where to float it, today they are worried about where to get plantations to plant more sweet potatoes because of it. We no longer consider it so smelly.

How to cook sweet potatoes at home - fry pancakes

You will need:

1. 1 sweet potato tuber
2. 1 potato
3. Half a bunch of dill
4. 2-3 stalks of green onions
5. 2-3 cloves of garlic
6. ¼ hot pepper
7. 2 tbsp. l. flour or starch
8. 1-2 eggs
9. Salt to taste
10. Vegetable oil for frying

Step-by-step preparation:

Step 1: If you want the taste of the pancakes to be more sweet, instead of regular potatoes, add another sweet potato tuber to the ingredients.

Grate the potatoes and potatoes on a coarse grater, carefully squeeze out the water with your hands so that the pancakes do not float. Pass the garlic through a crusher and add to the mixture.

When people talk about a product like sweet potatoes, they most often mean sweet potatoes, which are actually tubers of a herbaceous vine. Root vegetables are edible, and their color can vary from white to bright red. The weight of the tuber can reach up to 10 kilograms.

Origin and types of sweet potato

This plant originates in the hot tropical forests of Peru and Colombia. This herbaceous vine from the bindweed family has been grown there for almost 6 thousand years. Then the sweet potato began to appear in New Zealand, Easter Island, Europe and Africa. Now the plant is grown in both tropical and temperate climates. Sweet potatoes have become especially popular in Africa and China, where they are eaten by both people and livestock. Sweet potatoes are divided into three types - vegetable, fodder and dessert. Forage sweet potatoes have white flesh with a watery taste. The vegetable plant is distinguished by yellow flesh and a sweet taste; the dessert plant has a very rich, melon-like taste and its pink color.

Benefit for health

Sweet potatoes contain a lot of fiber, and sweet potato dishes are rich in iron, vitamins C, PP, B, microelements and calcium. The ripe fruit of this plant is rich in starch, glucose, and mineral salts. Valuable varieties of sweet potatoes are those whose flesh is colored yellow, red and orange, this is due to the high presence of carotene.

Sweet Potato Processing

Due to the fact that sweet potatoes - sweet potatoes - contain more sugar and dextrin in their tubers than common potatoes, their calorie content is very high. It is because of the sugar derivatives in the tubers that they have such a taste that attracts sweet potato connoisseurs. The vegetable is processed into molasses, starch, rectified alcohol and sugar, and its waste is happily eaten by livestock. Young sweet potato leaves are used in cooking along with rhubarb or asparagus.

Medicinal properties of sweet potato

Despite the fact that sweet potatoes contain a lot of glucose, people diagnosed with diabetes are advised to eat them, as they normalize blood sugar levels. Due to its low glycemic index, it is not dangerous for diabetics. The carotenoids contained in this vegetable cleanse the blood of unnecessary cholesterol and also increase insulin sensitivity. Sweet potatoes are also used to heal various wounds and stop various bleeding. Sweet potatoes are also used as a natural antidepressant. During stress, the human body loses a lot of potassium, and due to the fact that this vegetable is rich in it, the potassium deficiency is replenished, and depression goes away. Those people who are often irritable, restless and tired need to include sweet potato purees in their diet. The recipe for this dish is simple and can be prepared without much difficulty. Sweet potatoes are also useful for athletes, they are high in carbohydrates and doctors recommend eating some of this vegetable shortly before training. Sweet potatoes will help prevent rheumatism or arthritis; they contain beta-cryptoxatin. With the help of this root vegetable you can strengthen arterial walls, lower blood pressure and even regulate water balance. Smokers just need to know how to cook sweet potatoes so that at least sometimes dishes from them end up on the table of smokers. After all, it contains a lot of vitamin A, and sweet potato makes up for its deficiency in the body.

Sweet potato in the kitchen

Sweet potatoes have taken pride of place in many world cuisines. It is eaten in various forms: raw, baked, boiled. It is used to make flour, cereals, chips, soufflés and even delicious marshmallows. And its green leaves are perfect for salads, although you must first remove the bitter juice from them. In Uganda, they like to drink tea from dried yam leaves in the morning. In China and Japan, this vegetable is baked and made into soups. And Koreans make noodles from sweet potato flour. Due to their high starch content, sweet potatoes are great for sweet dishes and baked goods. The seeds of this plant are used to make drinks that resemble invigorating coffee. What can be prepared from this miracle vegetable in our country?

Sweet Potato Cake

First of all, this dish requires sweet potatoes. The recipe for this “cake” is not as complicated as you might think by looking at the number of ingredients. In addition to the main vegetable, you will need:

• Several varieties of hard cheese - about 150 grams.
• Cheese cheese - 250 grams.
• Chicken eggs - 4 pieces.
• Sour cream - 250 grams.
• Fresh herbs (dill, parsley).
• Ground black pepper.

Wash approximately 0.5 kilograms of sweet potato thoroughly under running water and remove the skin. In order for it to be easily removed, first hold the vegetable for fifteen minutes in a container with cold water. Beat eggs, grate potatoes and hard cheeses on a coarse grater, soften the cheese with a fork. Place the prepared ingredients in one large cup, add sour cream, chopped herbs and pepper. Next comes the turn of a preheated oven and a baking sheet greased with oil. The mass is poured into the mold using a spoon and baked in the oven for about 40 minutes. Cooking temperature - 180 degrees.

Baked Sweet Potatoes

Because sweet potatoes have a sweet flavor and can at the same time be similar to pumpkin or frozen potatoes, they are best paired with other rich flavors. This recipe shows you how to make sweet potatoes with zucchini and zesty cream cheese. This dish includes:

• Sweet potatoes - 700 grams.
• A few sprigs of rosemary.
• Curd cheese - 200 grams.
• Green onions - 20 grams.
• Sea salt - half a teaspoon.
• Zucchini 300-400 grams.
• Olive oil.
• A clove of garlic.

First of all, wash the tubers and dry them with a paper towel. There is no need to remove the peel. Cut the sweet potato into finger-thick slices. The baking dish should be coated with olive oil, the potato pieces should be laid out in one layer, some more oil should be sprinkled on top, then sprigs of fragrant rosemary should be placed on the sweet potatoes. Place in the oven. In the meantime, let's start preparing the cheese cream. Finely chop the garlic and grind it with salt. A mortar is perfect for this. When the mixture is homogeneous, add green onions, pre-chopped and curd cheese. Mix everything thoroughly. Cut the zucchini into thin strips and fry in a frying pan until soft. After twenty minutes, remove the sweet potato from the oven; it will be soft. Let's start serving. To do this, take a beautiful wide dish and place lettuce leaves on it in random order. Place baked sweet potatoes on them, cover each potato slice with a zucchini ribbon, then sweet potato again. Decorate the resulting pyramid with cheese cream on top. A tasty and beautiful dish is ready.

Sweet potato with vegetables

Another simple recipe with this root vegetable. This is a stew. The dish will turn out incredibly tasty and delicious if you cook it with coconut milk. For two servings the following recipe ingredients are required:

• Sweet potatoes - 7 pieces.
• Carrots - 1 piece.
• Green beans - 12 pods;
• Cardamom - 3 grains.
• Curry - 1 teaspoon.
• Vegetables (zucchini, cauliflower, broccoli, etc.).
• Vegetable broth (coconut milk or half a coconut for making your own coconut milk).
• Salt and ground black pepper to taste.

Preparation

When everything you need is on the table, let's start preparing the sweet potatoes. Clean the sweet potato and cut it into circles. Cut the carrots into half rings, green beans into 4 parts. Cut other available vegetables into equal cubes. Then put the potatoes in a saucepan and fill with broth or milk. If you don’t have coconut milk in your store, don’t worry, we’ll make it ourselves. Break the coconut and drain the water. Grind the pulp using a grater or blender. Fill the shavings with water and squeeze well. The water should take on a milky color. Now you need to strain the milk. Pour the prepared milk over the potatoes, add crushed cardamom grains and curry to it and place the saucepan on a gas stove or in the oven for 15 minutes. Then add the rest of the vegetables, pepper, salt, and simmer until completely cooked. Bon appetit.

The sweet potato, also known as the sweet potato, is a species of tuber plant native to Central America with a name borrowed from the Arawak language. Despite this, sweet potatoes are only vaguely similar to potatoes, and when it comes to nutritional properties, this unusual bright orange vegetable can easily give it a head start. We tell you how sweet potatoes are useful and offer five surprisingly tasty recipes that everyone will like.

What are the benefits of sweet potato?

Sweet potatoes are an excellent source of several vital elements for the body, including calcium, potassium, magnesium and folic acid. At the same time, sweet potatoes boast a high concentration of vitamin C (up to 70% of the daily value per serving) and low calorie content, which will appeal to those who are on a diet.

By the way, nutritionists call sweet potatoes one of the most correct vegetable sources of the powerful antioxidant beta-carotene, and this is also worth taking into account. An additional bonus of sweet potatoes in the diet is the fact that the product has a low glycemic index. Therefore, consuming sweet potatoes even in large quantities does not cause spikes in blood sugar levels - which is why they are indicated for diabetics.

Baked Sweet Potatoes with Spinach

Ingredients:

1 bunch of spinach (you can take 200 g frozen)

1 chili pepper

1 shallot

Salt, pepper to taste

Olive oil (optional)

Cut the sweet potatoes in half and bake in an oven preheated to 200 degrees for 40-45 minutes. While the sweet potatoes are baking, prepare the filling: chop or defrost and dry the spinach, chop the hot chili pepper into small cubes, add salt and pepper (you can add 1 teaspoon of olive oil if desired). Spread the filling over the potatoes and bake for another 5-7 minutes. Before serving, garnish the dish with chopped onions.

Winter salad with sweet potato, chickpeas and quinoa

Ingredients:

8-10 leaves of Chinese cabbage

200 g chickpeas

50 g pine nuts

50 g quinoa

For refueling:

200 g olive oil

50 ml wine vinegar

1 tsp sea ​​salt

1 tbsp. lemon juice

1/2 tsp. ground black pepper

1 clove of garlic

Soak and boil the chickpeas, boil the quinoa according to the instructions on the package, preheat the oven to 200 degrees and line a baking sheet with parchment. Cut the sweet potato into large cubes, sprinkle with olive oil, sprinkle with a pinch of salt - place on a baking sheet and bake for 15-20 minutes. Wash and dry the Chinese cabbage, then chop it in a food processor or chop it yourself. Mix the dressing ingredients in a blender. Now place the chickpeas, quinoa, sweet potato cubes and kale in a large bowl, pour over the sauce and mix thoroughly. Sprinkle pine nuts on top of the salad and serve warm.

Creamy sweet potato soup

Ingredients:

500 g sweet potato

3 cups chicken broth

2 small onions

2 tbsp. olive oil

2 tbsp. Greek yogurt (can be replaced with low-fat sour cream)

1/2 tsp. salt

1 tsp ground thyme

A pinch of ground cumin

Ground black pepper (to taste)

Oven to 200 degrees, peel the sweet potatoes and cut into cubes. Cut the onion into quarters, then combine with the sweet potatoes in a large bowl, adding the olive oil, salt, thyme and cumin. Place the onions and sweet potatoes on a baking sheet lined with foil and bake for 25-30 minutes. After this, puree the vegetables in a blender (adding broth) until smooth. Before serving, season the cream soup with salt and pepper and serve hot with a spoonful of Greek yogurt.

Sweet Potatoes with Orange-Ginger Sauce

Ingredients:

1 kg sweet potato

25 g butter

1 glass orange juice (100% or fresh squeezed)

1/2 cup brown sugar

1 tsp grated ginger

1 tsp cinnamon

Salt to taste

Boil the sweet potato directly in its skin, placing it in boiling salted water and leaving there for 15-17 minutes (until half cooked). After this, cut the sweet potatoes into large circles and place on a baking sheet. In a separate container, mix all the remaining ingredients, then thoroughly pour the orange-ginger sauce over the sweet potatoes and place in the oven, preheated to 180 degrees, for 40-50 minutes. Serve hot with cool homemade lemonade (lemon + mint + honey + water + ice cubes).

Sweet potato slices with hot spices

Ingredients:

2 sweet potatoes

2 tbsp. olive oil

2 tsp salt

1 tsp ground chili pepper

1 tsp pepper mixtures

1 tsp paprika

1/2 tsp. cayenne pepper

1 tsp black pepper

Preheat the oven to 200 degrees, cut the sweet potato into thin slices and pour in olive oil. Mix the spices in a small bowl, sprinkle the mixture over the sweet potatoes, then place them on a baking sheet and bake. Cook the sweet potatoes in the bottom of the oven for 15-20 minutes, then turn the sticks over and cook for another 10-15 minutes. Serve hot with fresh sour cream or cold as a snack.