When it comes to a product such as sweet potatoes, they most often mean yams, which are actually tubers of grassy creepers. Root crops are edible, and their color can vary from white to bright red. The weight of a tuber can reach 10 kilograms.

Origin and types of sweet potatoes

This plant takes its origin in the hot tropical forests of Peru and Colombia. There, this herbaceous creeping vine is grown for almost 6 thousand years. Then the yam began to appear in New Zealand, on Easter Island, in Europe and Africa. Now the plant is grown in tropical climates and in temperate. Particularly popular is the sweet potato in Africa and China, where it is eaten both by people and livestock. The sweet potato is divided into three types - vegetable, fodder and dessert. In fodder sweet white flesh with a watery taste. The vegetable is distinguished by its yellow flesh and sweet aftertaste, the dessert plant has a very rich melon-like taste and its pink color.

With the mandolin, we cut it into very thin wheels. We sprinkle with butter, salt and pepper and put them in the oven. Today we are going to prepare a very simple recipe using the 2 recipes that we already had in the page file. First we will prepare a plate of Genoese pie, which is very easy to prepare. Do not worry, and we will fill it with one of the discoveries of the year: sweet sweet potatoes.

Sweet potatoes or, as is known, in my country, sweet potatoes are a tuber with great benefits. This is a vegetable that is easy to get in many countries of the world, besides the fact that it is economical and, of course, tasty. In addition, sweet potatoes bring 157 calories per cup, so they are excellent, if our goal is to lose weight, but if this is not your goal, you can also use it.

Benefit for health

The sweet potato contains a lot of fiber, and sweet potato dishes are rich in iron, vitamins C, PP, B, trace elements and calcium. The ripened 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, due to the large presence of carotene.

Vitamin C helps us improve the immune system and strengthen it; Great for improving skin appearance, and can even help us lose weight. Another advantage of this tuber is that it is a source of folic acid, calcium, potassium, and also a source of beta-carotene. Beta-carotene is very good for regulating blood glucose levels.

Baked Sweet Potatoes with Potatoes and Rosemary

We can include this tuber in our food in many ways, for example, in soups, side dishes, add to stews or boil them in the oven or mashed potatoes, and therefore you can take advantage of all its benefits and enjoy its tasty taste today. The first thing we are going to understand is to peel potatoes or potatoes; use a vegetable cleaner or a very sharp knife; if you use a knife, take care to remove only the skin for this reason, the knife should be sharp enough to remove only the skin so that we do not waste anything. Cut the sweet potatoes the way you want, you can cut it into canes or thin slices, if you want them to be more crispy. It is important that we cut them regularly to cook evenly, as soon as we put it in the oven. Place the sweet potatoes that we cut earlier in a bowl or deep container. Include butter and seasonings: paprika, cinnamon, salt and pepper, mix well to integrate all tastes and distribute all the pieces of sweet potato. Place on a tray or baking tray and distribute the sweet potatoes so as not to stick together to cook evenly and get a crispy texture. Mix half the time and let the sweet potatoes brown on both sides until golden brown. Cut the potatoes and sweet potatoes into medium or thick slices, about the same size. Place in a bowl and add other ingredients, mix well with a ladle or your hands to soak the oil and season well. To pass this mixture into a tray or baking tray, distribute them well in the tray so that it is crispy and cooks more evenly. Or, until it is golden and not crispy, do not forget to periodically mix the mixture of potatoes and sweet potatoes to make cooking more uniform. When ready to put them in another container, fix their taste, and if salt or pepper you need to add them at this time. Let the sweet potatoes cool slightly, and as soon as we can manipulate them, we will clean them and clean the whole flesh. Remove the orange juice and add to the puree. Add olive oil and blend until all ingredients are turned on. Finally, we will cook salt and pepper to taste.

  • Salt 2 tbsp.
  • Fresh rosemary sliced ​​½ tsp.
  • Olive oil Salt enough Enough pepper.
  • Do not forget to prick with the tip of the knife so that the steam will leave the potatoes.
  • Place the pulp in a deep bowl and set aside.
  • Get the zest of the orange and add to the pulp of the potato.
  • Grind the coriander very finely and add to the puree.
Chestnuts come, which are already sold in the street kiosks of our cities, reminding us that it is already autumn.

Sweet Potato Processing

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

Along with them comes the sweet potato, typical of these dates, and in many countries it becomes a fundamental part of the diet, as in Mexico, where they produce a lot of desserts, sweets and confitures that delight the little ones. In fact, the sweet potato, a close relative of the potato or potato, is the root of a tropical and subtropical plant originating from warmer regions of America, and it was already part of the basic diet of the indigenous population before the arrival of the Spaniards, who were the ones who brought it to the Philippines and the Moluccas. islands.

Medicinal properties of sweet potatoes



Despite the fact that the sweet potato contains a lot of glucose, it is advised to eat for people with a diagnosis of diabetes, because it normalizes the level of sugar in the blood. Due to its low glycemic index, it does not endanger diabetic patients. The carotenoids that make up this vegetable cleanse the blood of unnecessary cholesterol, as well as increase insulin sensitivity. Sweet potatoes are also used to heal various wounds and to stop various bleeding. Batat is 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 them, the potassium deficiency is replenished, and the depression goes away. Those people who are often irritable, restless and tired, you must include in your diet mashed potatoes that contain sweet potatoes. The recipe for this dish is simple, you can cook it without much difficulty. The sweet potato is also useful for athletes, there are a lot of carbohydrates in it and doctors recommend eating a little of this vegetable shortly before workouts. In the prevention of rheumatism or arthritis will help the sweet potato, it has beta cryptoxatin. With this root you can strengthen the arterial walls, reduce pressure and even adjust the water balance. Smokers just need to know how to cook sweet potatoes, so that at least sometimes dishes from it fall on the table for smokers. After all, there is a lot of vitamin A in it, and the sweet potato makes up for its deficiency in the body.

Portuguese traders spread sweet potatoes throughout the East, where they are now consumed with diligence. In fact, the largest producers today are countries such as Japan, China or India. In Europe, it seems that they were not so successful, especially because they need a very temperate climate. In Spain, they are grown mainly in the southern regions, with local varieties such as pink sweet potatoes of Malaga, very sweet and appreciated, or yellow, white varieties, etc. those with more vitamins have more varieties of color than orange, due to their higher content in carotenes.

Batat in the kitchen



Sweet potatoes have taken pride of place in many world cuisines. It is used in food in various forms: cheese, baked, boiled. They make flour, cereals, chips, souffles, and even tasty pastila out of it. And its green leaves are perfect for salads, however, first you need to remove the bitter juice from them. In Uganda, in the morning they like to drink tea from dried leaves of yam. In China and Japan, this vegetable is baked and cooked in soups. And the people of Korea make noodles from the flour of sweet potatoes. Because of the high availability of starch, yam is great for sweet dishes and pastries. The seeds of this plant are used to make drinks that resemble invigorating coffee. And what can be cooked from this miracle vegetable in our country?

Sweet potatoes, among their properties, have a lot of carbohydrates and a high water content, and few calories, contrary to what is usually considered. The vitamin content is also high, especially vitamin C, A, Vit. Most often used in cooking, usually fried, with their skin, cooked, alone or in a stew, or replacing their sister with potatoes in futures and mashed potatoes. They are also used in many sweet preparations, especially in jams, jams, pies and pancakes. At the industrial level, they are used to produce alcohol for the production of liqueurs.

Sweet Potato Cake



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

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

Approximately 0.5 kilograms of yams thoroughly wash under running water, peel. In order for it to be easily removed, pre-hold the vegetable for fifteen minutes in a container with cold water. Beat eggs, potatoes and hard cheeses grate on a coarse grater, soften the cheese with a fork. Put the prepared ingredients in one big cup, add sour cream, chopped herbs and pepper. Next comes the turn of the preheated oven and baking sheet, greased with butter. The mass is laid out in the form with a spoon and baked in the oven for about 40 minutes. The cooking temperature is 180 degrees.

Dal is the term with which every dry vegetable in India is defined as well as the stew that is made with them. The most popular are lentils, which are amazing because of their wide variety. Sweet potatoes - now in full season - are ideal for side dishes, because their sweet taste and flour texture combine very well with both meat and fish dishes. With them, we have prepared this side dish of fried sweet potatoes with spices, which I hope you like.

This time we cooked them in the oven, seasoning them with aromatic herbs and butter, as if they were fried potatoes. The result is very pleasant, and you may well accompany white fish, for example, baked sea bass or accompany roasts, for example, round, shoulder and similar pieces.

Baked sweet potato



Due to the fact that sweet potatoes have a sweet taste and can at the same time look like pumpkin or frozen potatoes, it is better to combine it with other rich flavors. This recipe tells you how to cook sweet potatoes with zucchini and spicy cream cheese. The composition of this dish includes:

But hey, let's see what we need and how it is done. This refers to this recipe for caramelized potatoes. If sweet potatoes are already sweet, cooking them in this way and adding sugar will get a very original side dish for any dish.

It contains few calories, enough fiber and is great for diabetics or celiac disease because it is low in glycemic carbohydrate and rich in vitamins and minerals. Sweet potatoes have already taken first place among the most healthy vegetables in the Letter on Healthy Diet. In addition, it fits into several dishes: sweet, salty, fit or not. Therefore, we have chosen some options to vary in recipes of sweet potatoes and invent some of our menu.

  • Sweet potatoes - 700 grams.
  • A few sprigs of rosemary.
  • Cheese curd - 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. Peel off is not necessary. Batat cut into circles as thick as a finger. The baking dish should be smeared with olive oil, put the potato slices in one layer, sprinkle with oil on top, then put the sprigs of fragrant rosemary on the yam. Sent to the oven. In the meantime, proceed to the preparation of cheese cream. Finely chop the garlic and grind it with salt. For this perfect mortar. When there is a homogeneous mixture, add the green onions, pre-sliced ​​and curd cheese. Mix everything thoroughly. Zucchini cut into thin strips and fry until soft in a frying pan. In twenty minutes we take the sweet potato out of the oven, it will be soft. We start serving. To do this, we take a beautiful wide dish, lay out lettuce leaves in random order on it. They need to put baked yam, each circle of potatoes covered with zucchini ribbon, then again yam. The resulting pyramid is decorated with cream cheese on top. Delicious and beautiful dish is ready.

These tubers contain high quality protein, similar to that found in eggs, and are filled with nutrients, including high levels of carotenoids, copper, vitamins C and E, and fibers. Therefore, recipes with sweet potatoes are so appreciated by those who train.

Around here in some places you can already find orange and purple sweet potatoes, but the most common is pink peach. Who does not have much patience to cook delicious dishes, as a rule, the easiest way: drink it and temper it to taste.

Sweet potato recipes for innovations in the fitness menu

Sweet potato pancake protein

  ½ cup boiled and mixed sweet potatoes 1 tablespoon cinnamon powder 1 tablespoon baking soda 1 tablespoon baking powder 1 cup of protein of your choice 1 cup of coconut milk or almond milk 1 cup of coconut flour or other healthier flour of your choice 1 egg 1 table spoon of sweet spray. Mix all the ingredients and beat in a blender until it turns into a smooth cream. Heat the pan with teflon and place one sink at a time, cook on both sides.

Sweet potatoes with vegetables



Another simple recipe with this root vegetable. This is stew. The dish will turn out amazingly tasty and refined if you cook it with coconut milk. The following ingredients are required for two servings:

  • Sweet potatoes - 7 pieces.
  • Carrots - 1 piece.
  • Green beans - 12 pods .;
  • Cardamom - 3 pips.
  • Curry - 1 tsp.
  • Vegetables (zucchini, cauliflower, broccoli, etc.).
  • Vegetable broth (coconut milk or half coconut for self-preparation of coconut milk).
  • Ground salt and black pepper to taste.

Cooking

When everything you need on the table, start cooking sweet potatoes. Clean the yams and cut them into circles. Carrots cut into half rings, green beans - into 4 pieces. Other available vegetables cut the same cubes. Then put the potatoes in a saucepan and pour broth or milk. If there is no coconut milk in your store, it’s not scary to cook it yourself. We break a coconut and we merge water. Chop the pulp with a grater or blender. Chips fill with water and squeeze well. Water should become milky in color. Now you need to strain the milk. Pour the potatoes with cooked milk, add crushed cardamom grains, curry and put the saucepan on the gas stove or oven for 15 minutes. Then add the remaining vegetables, pepper, salt, simmer until cooked. Enjoy your meal.

Chicken and Sweet Potato Hamburger

Combine ingredients and form balls as desired. Place the foil or oil so that they do not stick to the mold. Bake for 15 minutes, turning the dumplings every 5 minutes. 450g chopped chicken 1 medium sweet potato, chopped 1 cup of chopped spinach 1 medium sweet potato, chopped. Mix chicken, mashed sweet potato and spinach and form burgers.

Meanwhile, take slices of sweet potatoes, add olive oil or coconut oil to the pan and cook until ready, turning on both sides. Serve the hamburger with potatoes on top or side. Sweet potatoes are very healthy and tasty. Therefore, you can not not include it in your menu.

The sweet potato is a sweet and very healthy potato, from which you can prepare just a huge amount of a wide variety of dishes. The vegetable has spread from America, where it enjoys great popularity. This is not surprising, because it has a pleasant soft and sweet taste.

Sweet potatoes are easy to make. The main thing is to stick to the above recipe. Due to this, both experienced and novice cooks will be able to cook it. Sweet potatoes are just perfect with sour foods (orange zest, lemon juice, etc.) and various spicy seasonings (, pepper).

But first tell us about the benefits of this tuber for our health. Sweet potatoes are rich in vitamins C and B, zinc, iron, minerals, antioxidants, polyphenols and carotenes. It helps to reduce blood glucose levels in the case of type 2 diabetes, protect the gastrointestinal tract, stimulate the immune system and protect against aging and cell damage.

Let's take advantage of all these advantages with the following recipes. Peel the vegetables and put them on the boil. Season with salt and cook for about 20 minutes. Then crush and add olive oil. Sprinkle with parsley before serving. Peel the sweet potatoes and cut them into slices. Put them in a glass and glue them on with a sticky film. Cook them in the microwave for 20 minutes or follow the same process from the previous recipe to cook the potatoes.

Sweet Potato: recipes

Stuffed Sweet Potatoes

Composition:

  1. Batata - 1 kg. (4 things.)
  2. Butter - 1 tbsp. l
  3. Salt - to taste
  4. Grains of green canned pepper -1 tbsp. l
  5. Peel and juice of half a lemon
  6. Sour cream - 100-150 gr.

Cooking:

  • The sweet potatoes must first be thoroughly washed and pierced a couple of times with a fork, then smeared with olive oil and placed in a preheated oven. Then it should be left on the grid.
  • As soon as the yam is well baked, it is necessary to give it time to cool. After that, cut a small piece of potato in the form of a lid and gently remove all the flesh from the inside.
  • In a separate container sour cream, fresh lemon juice is mixed, rind grated on a fine grater is added. Further, grains of green canned pepper and a small pinch of salt are introduced. Everything is well mixed.
  • The prepared mass is stuffed with already prepared sweet potatoes, and then butter is added on top (1 tablespoon l.).
  • Stuffed sweet potatoes are placed in a preheated oven and left for about 5 minutes.



Composition:

  1. Sweet potatoes - 0.5 kg. (2 pcs.)
  2. Vegetable oil - 1 l.
  3. Cayenne pepper, salt - to taste
  4. Egg - 2-3 pcs.
  5. Plain water - 5 tbsp. l
  6. Wheat flour - 2-3 tbsp. l

Cooking:

  • First, you need to wash the sweet potatoes, and then boil. Estimated time - 15-20 minutes. depending on the thickness.
  • In a separate container, wheat flour is mixed with water, and then left for about 30 minutes.
  • With salt, beat the eggs, add a little cayenne pepper, and then mix with the dough.
  • The sweet potatoes should be peeled, cut into not very thick slices (about 0.5 cm thick each), curry seasoned (can be replaced with cayenne pepper).
  • A fork of potatoes is pounded on a fork and dipped in dough.
  • A small amount of vegetable oil is heated in a pan, after which the slices are fried in small portions. As soon as the sweet potato acquires a pleasant pale golden hue, it is transferred to a warm oven and left there until tender.

This side dish can be served with any kind of meat.


Composition:

  1. Batat - 800-900 gr.
  2. Butter - 2-3 tbsp. l
  3. Lemon juice - 1-1.5 tsp.
  4. Angostura bitter - 1 tsp.
  5. Maple syrup - 100-125 ml.
  6. Salt - 0.5-1 tsp.

Cooking:

  • First you need to thoroughly wash the sweet potatoes. Then put in a saucepan, pour cold water and cook for about 30 minutes. until it becomes soft. Readiness of the sweet potato can be checked with a knife.
  • As soon as the potatoes are ready, it is necessary to drain all the water from the saucepan and allow it to cool. Then the sweet potato is cleaned and cut into approximately 4 equal parts, lightly sprinkled with salt.
  • Maple syrup is mixed with angostura bitter, butter and lemon juice, and then warmed up. It is important to constantly stir the mixture so that it does not burn.
  • Lots of sweet potatoes are soaked over low heat in a hot syrup, and they should be mixed frequently and glazed in parallel.



Composition:

  1. Batata - 1 kg.
  2. Honey - to taste
  3. Chestnut syrup - 2/3 Art.
  4. Dessert wine - 3-4 tbsp. l
  5. Sugar - & frac14- Art.
  6. Chestnuts (canned) - 400-500 gr.

Cooking:

  • The sweet potato is cleaned, boiled, and then left for a while to dry slightly.
  • In a blender, cooked yam is laid out and crushed until the mass becomes a uniform consistency.
  • The sweet potato mixes with honey, sugar, wine and cooks for about 10 minutes. over medium heat. Canned chestnuts are introduced and mixed well.

Batat in syrup



Composition:

  1. Sweet Potato - 700-750 gr.
  2. Sesame oil - 1 tbsp. l
  3. Hawthorn jelly - 50 gr.
  4. Cucumbers - 40-50 gr.
  5. Flowers cannedosmanthus 0.5-1 st. l
  6. Liquid honey - 50 gr.
  7. Sugar - 250-300g.

Cooking:

  • The yam is well washed, cleaned and cut into very large cubes.
  • Oil and sugar are heated in a wok pan on a slow fire, while constantly mixing. The result should be a syrup.
  • Already prepared sweet potatoes are laid out in syrup and water is introduced (about 750 ml.), The remaining sugar, honey, and osmanthus flowers are added. All together cooked on low heat. The syrup should become thicker, and the yam should be tender and soft.
  • Ready vegetable is laid out on a dish, then diced jelly and cucumbers are added. Can be served at the table.



Composition:

  1. Sweet potatoes - 900-1000 gr.
  2. Salt, spices, vegetable oil - to taste
  3. Onions - 1 pc.
  4. Minced meat - 450-500 gr.
  5. Fresh tomatoes - 4-5 pcs.

Cooking:

  • First you need to clean the yam and thoroughly wash, then cut into small cubes. Then wash again. Then the sweet potato is transferred to a sieve and left for a while to completely glass all the water.
  • Sweet potatoes are fried in a frying pan with well heated oil. As a result, fried yam should have a pleasant golden hue.
  • Onions are peeled, cut into small cubes, and then lightly fried in hot margarine to a soft state.
  • In a skillet with onions, add a little spice and salt, and then lightly stir fry over low heat until the meat is completely cooked.
  • Fresh tomatoes are washed, the top is made not deep cross-section and scalded with boiling water. Now the skin is carefully removed and the tomato is cut into small cubes, added to the pan with onions and meat.
  • Tomatoes with minced meat are fried until it is well soaked with tomato juice.
  • A sweet potato is laid out in a cauldron, and roasted minced meat is placed on top and the rest of the sauce is poured from the pan. Everything is well mixed and the dish on a slow fire is brought to full readiness.
  • Serve sweet potatoes should be served hot with boiled rice.



Composition:

  1. Sweet Potato - 800-1000 gr.
  2. Salt - to taste
  3. Butter - 40-50 gr.
  4. Fresh fennel -10-15 gr.
  5. Melted butter - 50-65 gr.

Cooking:

  • The sweet potato is cleaned as simple potatoes, and then washed well in cool water and cut into thin slices (no thicker than 1 cm). It should be left on time to let the yam dry slightly, season with salt.
  • The prepared vegetable is lightly fried on both sides in a well heated pan with oil or fat.
  • The sweet potato is placed in a preheated oven and is stewed until fully cooked.
  • Immediately before serving, it is placed on plates and an oil cube is laid on top, powdered with chopped greens.
  • If desired, you can serve such a dish with sour cream sauce.

Sweet potatoes blend perfectly with those types of meat that require a pleasant sweetish accompaniment. It can be fried, boiled, stewed and baked. Dishes are made from it very simply. Vegetable will be able to cook without much difficulty as a beginner and an experienced chef.

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