5 Healthy ways to Cook & Eat Sweet Potatoes 

ByVektween

Sweet Potatoes are claimed to be one of the healthiest potato options you substitute for a regular white potato. Its dietary profile gave its preferred choice because of the low glycemic structure. That’s not all, there’s more, but let’s explore a little history lesson around this vegetable. Sweet potatoes are native to South America and are not related to the potato or yam family. There are over 300 sweet potato varieties throughout the world and they all have different skin tones; you can find all skin colors from white to orange, yellow, and even red. Sweet potatoes come in different shapes as well which you’ve probably noticed when shopping at the farmer’s market or your local grocer. 

Ipomoea batatas also known as Sweet potatoes are super versatile and delicious. Sweet potatoes make a great substitution for potato fries, potato chips, soups, many baked goods and so much more. It is extremely valuable medicinally containing some amazing anti-cancer, anti-diabetic, and anti-inflammatory properties. Its uniqueness has allowed the development of certain medicines to combat specific diseases. 

Just a reminder of some of the biological activities Sweet Potato offers. 

Mohanraj R, Sivasankar S. Sweet potato (Ipomoea batatas [L.] Lam)–a valuable medicinal food: a review. J Med Food. 2014 Jul;17(7):733-41. DOI: 10.1089/jmf.2013.2818. Epub 2014 Jun 12. PMID: 24921903.

As mentioned above, sweet potato health benefits are as follows: 

  • Low Glycemic 
  • Help Stabilize Blood Sugar Levels 
  • High in Antioxidants 
  • Improve Hormone Response to insulin 
  • Nutrient-dense 
  • High in Vitamin A and C 
  • Good source of carotenoid  

Below we’ll explore some creative ways to cook or consume a healthy sweet potato meal. 

5 Healthy Sweet Potato Versions to check out:   

EAT, Live, Run [http://www.eatliverun.com/sweet-potato-millet-muffins/] – 

Original Ingredients: 

  • all-purpose flour
  • baking powder
  • baking soda
  • salt
  • cinnamon
  • millet 
  • eggs
  • sweet potato
  • milk
  • coconut oil
  • brown sugar

Cooking Classy [https://www.cookingclassy.com/mashed-sweet-potatoes/] – 

Original Ingredients: 

  • sweet potatoes 
  • butter
  • maple syrup
  • Salt 
  • black pepper

Black Foodie [https://www.blackfoodie.co/recipe/sweet-potato-cornbread/] – 

Original Ingredients: 

  • flour
  • cornmeal 
  • buttermilk
  • sweet potato (mashed)
  • brown sugar
  • eggs
  • baking powder
  • salt
  • cinnamon
  • nutmeg
  • butter 
  • honey

Kitchen [https://www.thekitchn.com/recipe-vegan-sweet-potato-chowder-234109] – 

Original Ingredients: 

  • olive oil
  • yellow onion
  • celery stalks
  • garlic
  • sweet potatoes 
  • ground coriander
  • sweet paprika
  • sage
  • salt
  • black pepper
  • vegetable stock

Food52 [https://food52.com/recipes/1691-southwestern-spiced-sweet-potato-fries-with-chili-cilantro-sour-cream] 

Original Ingredients: 

Southwestern Spiced Sweet Potato Fries

  • large sweet potatoes
  • olive oil
  • salt
  • ground cumin
  • hile powder
  • paprika
  • freshly ground black pepper
  • cayenne, or to taste
  • Chili-Cilantro Sour Cream (recipe below)

Chili-Cilantro Sour Cream

  • sour cream
  • freshly squeezed lime juice
  • sweet chili sauce
  • garlic clove, minced
  • salt
  • black pepper
  • cilantro

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