Sweet yam potatoes are often compared to our regular and everyone's favorite white potatoes. In appearance, these two vegetables are really similar, but they differ greatly in taste and nutritional qualities. We know about sweet potato not so long ago, although it is one of the most common vegetable crops. Hundreds of its varieties are known in Europe and Asia. Therefore, if you have been thinking about buying sweet potato for dinner for a long time, but doubted, read how it is useful and what can be cooked from it for the whole family.
- Sweet potato yam: health benefits of a vegetable
- 5 useful properties of sweet potato
- What can be cooked from yam: 3 tasty recipes
- Baked Sweet Potato
- Dessert from yam
- Sweet Potato Puree
Sweet potato sweet potato: useful properties of a vegetable
Batatu has something to surprise us with. Firstly, it only resembles a potato, but has nothing to to have anything to do with it. Sweet potato belongs to the bindweed family and grows in vegetable gardens like a liana. Peru and Colombia are considered its homeland, and the main suppliers — India, Indonesia and China. Both sweet potato roots, which grow underground, and leaves are suitable for food. This plant is absolutely not interesting to the Colorado potato beetle, a well-known pest of ordinary potatoes.
Secondly, sweet potatoes have a unique nutritional value. It has a thin skin and juicy flesh. The taste of sweet potato varies greatly depending on the variety and may resemble something between a carrot and a pumpkin. Sweet varieties are compared to melons, bananas, nuts and chestnuts.
100 g sweet potato contains:
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118 calories
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28 g carbs
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1 g protein
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0.17 g fat
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4.1 g fiber
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vitamins (A, groups B, C, E, K, folic acid, choline)
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micronutrients (iron, manganese, selenium, zinc, copper)
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macronutrients (phosphorus, sodium, potassium, calcium, magnesium)
All this makes sweet potato a source of important elements for the human body. And in combined with low calorie content it suitable for people who want to lose weight. In addition, even large portions of sweet potatoes do not increase blood sugar levels, so it can be eaten by diabetics.
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And a traditional potato cannot boast of such a set of useful substances. It has a lot of starch and calories, while the cooking process destroys those vitamins that it contains. The healthiest thing about white potatoes — the skin, but usually we throw it away before cooking.
Therefore, nutritionists advise to eat less potatoes (especially fried ones) and include healthy vegetables such as sweet potato in your menu.
5 useful properties of sweet potato
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For the heart. The & nbsp; sweet potato contains a lot of fiber, which reduces the level of "bad" cholesterol, a vitamin C, potassium, magnesium maintain the elasticity of the arteries. The vegetable is useful for the prevention of vascular diseases and heart disease.
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For digestion. The complex carbohydrates in sweet potatoes are easier and slower to digest. They do not turn into fat, as is the case with ordinary potatoes, but provide the body with energy. Sweet potato has a low glycemic index, so diabetics can eat it. It strengthens the gastric mucosa and prevents the development of tumors. Dietary fiber and fiber helps to improve digestion and digest food.
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For the nervous system and brain. Sweet potato — natural antidepressant, as it contains potassium. It helps to survive stress, neurosis, insomnia and fatigue. Potassium and folic acid are needed for the active work of the brain and concentration of attention.
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For the respiratory system. B vitamins, C and beta-carotene are useful for asthma, bronchitis and seasonal colds.
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For immunity. The use of sweet potato normalizes metabolism and strengthens the body. It contains beta-carotene and vitamin C, which protect against free radicals, viruses, microbes and prevent the formation of tumors.
An interesting fact: sweet potatoes can be of different colors. The bright color of the vegetable indicates a high concentration of compounds with antioxidant action (beta-carotene and anthocyanins) in it. Beta-carotene is found in yellow and orange sweet potatoes, anthocyanins — in pink and purple.
Read also: Banana for the body: what is useful
What can be cooked from yam: 3 delicious recipes
Sweet potatoes can be boiled, fried, baked, and even eaten raw. It is used as a garnish, added to salads, cutlets, appetizers, soufflé, marshmallow, jam.
You can cook a large number of dishes from yam. To get acquainted with this vegetable, we offer 3 simple recipes.
Baked sweet potato
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1-2 yam tubers
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olive oil, spices, herbs.
Wash the sweet potato thoroughly. The thin skin of vegetables can be left uncut. Cut sweet potatoes into strips or cubes.
Prepare the dressing: mix a few tablespoons of olive oil with spices to taste (salt, pepper, ginger, herbs, garlic). Brush each wedge generously with the dressing.
Grease a baking sheet with oil, spread the chopped sweet potato and bake 30-40 minutes. The dish can be decorated with herbs.
Read also: The benefits of ginger for the body: what you didn't know about the magic root
Dessert from yam
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yam tubers
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marshmallows, nuts
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cinnamon, sugar
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butter
Wash the sweet potato, wrap it in foil and bake in the oven for 1 hour. Then take out the sweet potato, free it from the foil and cut it lengthwise to make a boat. Put a few pieces of butter in each tuber, sprinkle with sugar, cinnamon and any nuts. Place marshmallows on top and put in oven for a few minutes.
Sweet Potato Puree
You can make vegetable puree from potato by mixing it with other vegetables. It should be borne in mind that sweet potato tastes sweet, so it’s better to choose potatoes, celery, onions, cauliflower in the company.
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yam
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cauliflower
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bow
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salt, spices
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cream
Sweat chopped sweet potato (without peel), onion and cauliflower in a frying pan in a small amount of water. At the end, salt, add spices and cream to to taste. Grind with a blender to a puree state. Can be garnished with herbs and used as a side dish for meat.
Bon appetit and good health!
Read also: Strengthening and cleaning blood vessels: 5 recipes for delicious beet salads
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