Maybe you do not call it sweet potato and in your house it is known as moniato or sweet potato. Of course, in any part of the world it can be described as a sweet potato, with brown or purple skin that is placed between the tubers of the greengrocer. A fantastic food to add carbohydrate to our meals. That is why in this article we explain its nutritional properties and we also share three healthy recipes with sweet potato.
What are the nutritional properties or benefits of sweet potato?
The sweet potato is a tuber similar to the potato, with a caloric intake that is also very similar. Its sweet taste is due to the fact that in its composition there are more simple sugars but this does not significantly affect its caloric intake. It has very little fat and mainly provides us with carbohydrates. Its orange color is due to its high beta-carotene content. Beta carotenes are nutrients present in vegetables that, among other functions, will collaborate in the prevention of infections and help our immune system to be in tip-top shape. So the sweet potato comes to us at an ideal time of year, when the cold begins to remind us how well we lived without colds.
3 recipes with sweet potato
1 sweet potato chips
Ingredients
Sweet potato, spices, salt and olive oil.
Preparation
Wash the sweet potato well, cut with a mandoline and wash again to release the starch. Dry on absorbent paper. Preheat the oven to a temperature between 180-200º. The sweet potato slices are placed on a baking tray lined with greaseproof paper, they are spiced and a drizzle of oil is added. You can use the spices that you like the most: oregano, basil, cumin, pepper, curry, etc. After baking for 10 to 15 minutes, they are turned over and baked for another 10 to 15 minutes, until crisp without burning. Once we remove them from the oven, you can put a touch of salt on top.
Who is it recommended for?
It is a light and healthy snack. When preparing it, you can control both the amount of oil and salt without overdoing it. In addition, that drizzle of oil that you can add before baking will surely be extra virgin olive oil, so you can also control the quality of the fat you use.
2. Sweet potato and pear cream
Ingredients
Onion, olive oil, pear and sweet potato.
Preparation
Sauté the onion in a saucepan until golden brown. Chunks of sweet potato and pear are added. If you like very sweet creams, you can add more pear and if you don’t like them so sweet, better add more sweet potato. If you want to reduce sweetness, you can also put a little potato. Sauté everything and cover with broth or water until the sweet potato is soft. Everything is crushed.
Who is it recommended for?
It is ideal for children because they love its sweet taste.
3. Sweet potato toast with guacamole and salmon
Ingredients
Sweet potato, avocado, tomato, salmon, salt, cumin, onion, lemon juice and olive oil.
Preparation
Roast the sweet potato in slices at 180º for 20-25 minutes. While roasting, prepare the guacamole sauce by mashing the avocado and mixing it with the chopped onion and tomato. A little cumin, salt and oil are added. And it only remains to assemble the dish: the base is the sweet potato toast. This base is spread with guacamole and smoked salmon is placed on top.
Who is it recommended for?
This dish can be a perfect dinner for children or a nutritious and energetic breakfast for athletes.
