The Incredible Benefits of Sweet Potatoes! (Recipes Included) - NewsBreak (2024)

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Did you know that sweet potatoes are not actually potatoes? These naturally sweet roots, belonging to the morning glory family, have been cultivated by Native Americans long before the arrival of Columbus in America. With hundreds of types and a rainbow of flesh colors, including white, yellow, red, and purple, sweet potatoes are not only delicious but also packed with nutrients.

Loaded with vitamin A, antioxidants called carotenoids, and natural compounds like anthocyanin, sweet potatoes are considered a superfood with a range of potential health benefits. From reducing the risk of cancer, diabetes, and heart disease to aiding weight management, these vibrant tubers have it all.

Are you ready to explore the extraordinary nutritional value and discover delicious recipes featuring sweet potatoes? Keep reading to unlock the secrets of this versatile and healthy ingredient!

Nutritional Value of Sweet Potatoes

Sweet potatoes are highly nutritious and packed with essential vitamins and minerals. A medium-sized sweet potato contains 86 calories, 20.1 grams of carbohydrates, and 3 grams of fiber. The majority of the carbohydrates in sweet potatoes come from starch, with simple sugars making up a smaller portion.

They have a medium to high glycemic index, meaning they can raise blood sugar levels relatively quickly. Sweet potatoes are also a good source of dietary fiber, providing both soluble and insoluble fibers. Soluble fibers like pectin can increase fullness and reduce blood sugar spikes, while insoluble fibers promote gut health and help prevent diabetes.

Additionally, sweet potatoes contain 1.6 grams of protein and are a good source of beta carotene, vitamin C, potassium, manganese, and other B vitamins. The content of these nutrients may vary depending on the color of the sweet potato, with orange-fleshed sweet potatoes being particularly rich in beta carotene.

Delicious Sweet Potato Recipes

Sweet potatoes are not only nutritious but also incredibly versatile in the kitchen. There are countless delicious recipes that feature sweet potatoes as the star ingredient. For a quick and easy meal, try topping a baked sweet potato with cooked beans, broccoli, and feta cheese or Greek yogurt. This combination of savory flavors and creamy textures will leave you satisfied and nourished.

If you're looking to add a burst of flavor and nutrients to your soups or salads, consider dicing cooked sweet potatoes and incorporating them into your favorite recipes. The sweet and earthy taste of sweet potatoes pairs well with various ingredients, providing a delightful twist to your usual dishes.

When it comes to comforting side dishes, mashed sweet potatoes are a popular choice. Simply puree the cooked potatoes and season them with salt, pepper, and other spices or herbs to taste. The result is a creamy and flavorful side that complements a wide range of main courses.

If you're craving something crispy and flavorful, try making roasted sweet potato wedges. Toss the sweet potato wedges in olive oil, season with salt, and add your choice of herbs or spices. Then, bake them in the oven until they are tender on the inside and crisp on the outside. These roasted sweet potato wedges make a perfect snack or side dish for any occasion.

Remember to store sweet potatoes in a cool, dry place and use them within a week of purchase to ensure freshness. With these sweet potato recipes and cooking methods, you can explore the incredible versatility of this nutritious and delicious root vegetable.

Baked Sweet Potato Fries

Ingredients:

• 2 large sweet potatoes, peeled and cut into thin strips
• 2 tablespoons olive oil
• 1/2 teaspoon paprika
• 1/2 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
2. In a large bowl, toss the sweet potato strips with olive oil, paprika, garlic powder, salt, and pepper until they are evenly coated.
3. Spread the sweet potato fries in a single layer on the prepared baking sheet, making sure they are not touching too much to ensure even cooking.
4. Bake in the preheated oven for 25-30 minutes, turning the fries halfway through the cooking time, until they are golden brown and crispy.
5. Remove from the oven and let cool slightly before serving. They can be enjoyed on their own or with your favorite dipping sauce.

Sweet Potato and Black Bean Tacos

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon chili powder (adjust to taste)
• Salt and pepper to taste
• 1 can (15 oz) black beans, drained and rinsed
• Corn tortillas
• Optional toppings: diced avocado, fresh cilantro, lime wedges, shredded cheese, sour cream

Instructions:

1. Preheat your oven to 425°F (220°C).
2. In a bowl, toss the diced sweet potatoes with olive oil, cumin, paprika, chili powder, salt, and pepper until they are well coated.
3. Spread the sweet potatoes on a baking sheet in a single layer and roast for about 20-25 minutes, or until tender and slightly caramelized, stirring halfway through.
4. While the sweet potatoes are roasting, warm the black beans in a small pot over medium heat and prepare your desired toppings.
5. Warm the corn tortillas in the oven for a few minutes or on a skillet over medium heat.
6. Assemble the tacos by placing a spoonful of the roasted sweet potatoes and black beans on each tortilla. Top with your choice of avocado, cilantro, lime juice, cheese, and/or sour cream.
7. Serve immediately and enjoy!

Sweet Potato Breakfast Hash

Ingredients:

• 2 medium sweet potatoes, peeled and diced into small pieces
• 1 medium onion, diced
• 1 bell pepper (any color), diced
• 2 cloves garlic, minced
• 4 eggs
• 2 tablespoons olive oil
• 1/2 teaspoon smoked paprika (optional)
• Salt and pepper to taste
• Optional for serving: avocado slices, shredded cheese, chopped green onions, or hot sauce

Instructions:

1. Prepare the Sweet Potatoes: Heat a large skillet over medium heat and add the olive oil. Once hot, add the diced sweet potatoes, stirring occasionally, until they start to soften and get a bit crispy on the outside, about 10 minutes.
2. Add the Vegetables: Add the diced onion and bell pepper to the skillet with the sweet potatoes. Cook, stirring occasionally, until the vegetables are soft and beginning to brown, about 5-7 minutes. Add the minced garlic, smoked paprika (if using), salt, and pepper, and cook for another minute until fragrant.
3. Make Space for the Eggs: Make four wells in the hash and crack an egg into each well. Season the eggs with a little salt and pepper. Cover the skillet with a lid or aluminum foil and cook until the eggs are set to your liking, about 5-7 minutes for soft yolks or longer for more well-done eggs.
4. Serve: Carefully plate the hash, ensuring each serving gets an egg. Garnish with avocado slices, shredded cheese, chopped green onions, or a drizzle of hot sauce if desired.
5. Enjoy! This breakfast hash is a hearty, flavorful, and balanced way to start your day, providing a good mix of carbohydrates, protein, and fats, along with essential vitamins and minerals from the sweet potatoes and vegetables.

Feel free to customize this recipe with additional ingredients like spinach, mushrooms, or even cooked sausage or bacon for extra flavor and protein. Enjoy your sweet potato breakfast hash!

Source Links

• https://www.webmd.com/food-recipes/benefits-sweet-potatoes
• https://www.healthline.com/nutrition/foods/sweet-potatoes
• https://www.hsph.harvard.edu/nutritionsource/food-features/sweet-potatoes/