Healthy Sweet Potato Recipes

Sweet potatoes are too nutritious to confine them to only Thanksgiving meals. So, here are some healthy sweet potato recipes to tingle your taste buds as well as strengthen that body!

“

Smell brings to mind… a family dinner of pot roast and sweet potatoes during a myrtle-mad August in a Midwestern town. Smells detonate softly in our memory like poignant land mines hidden under the weedy mass of years.

” ~ Diane Ackerman.

Sweet potatoes are simply yum and guess what, it’s not only us who think so. Proof has been found in some Peruvian caverns by archaeologists that this nutrient storehouse was consumed by man almost 10,000 years ago! Called the cilera abana in Eastern Africa which literally translates to ‘protector of the children’, these native central American roots comprise a unique variety of proteins whose performance equaled about 33% of the activity of the human body’s self generated antioxidant known as glutathione.

Just imagine – a hundred grams of raw sweet potatoes contain only 86 calories, out of which none come from fat. In addition to that, it contains almost 337mg of potassium, 55mg of sodium which is roughly 2 % of the Daily Value requirement of this mineral, calcium, iron, 1.57g of proteins and 20.12g of total carbohydrates. Most importantly, the dietary fiber content in 100 grams of sweet potatoes is almost 12% of the stipulated amount of fibers needed by the body on a daily basis. Moreover, it is blessed with an enzyme which meticulously changes the starch content of the sweet potato into sugars, which in turn can be cashed in as energy! It does not end here. Sweet potatoes have about 284% of the DV of vitamin A requirement (in the beta-carotene form mostly) as well as vitamin B6 and C. So, it is obvious beyond an inkling of a doubt that sweet potatoes were created to be devoured generously by mankind. So, through his article I give some toothsome healthy sweet potato recipes.

Healthy Sweet Potatoes: Recipes

Here are some easy ways in which you can exploit the nutrients of the world’s 6th most important crop yield.

Mashed Sweet Potato Recipe

For a small gathering of 8, please see to it that you have,

• Sweet potatoes, 4 (skinned and cubed)
• Sour cream, a cup (low fat)
• Walnuts, 4 tbsp. (slivered)
• Brown sugar, 2 tbsp.
• Butter, 2 tbsp.
• Cinnamon, ½ tsp. (ground)
• Kosher salt, ½ tsp.

Procedure

This dish with only 138 calories requires you to first boil the sweet potatoes until tender for about 20 minutes on a medium flame. Next transfer the potatoes to a dish and crush them thoroughly with you knuckles. Add the cream, cinnamon, salt and butter one by one and mash until it becomes smooth and uniform. Now transfer this into the serving dish. Smoothen the top and then make swirls on top with a fork. Finally, sprinkle some walnuts and the sugar on top and serve it with any meat preparation. Relish it as each person will consume only .62 gms of fat, 17.25 calories and will get the benefits of approximately 23.5% of the DV requirement of vitamin A! One of the most healthy sweet potato recipes.

Sweet Potato Mash with Stewed Chicken

Know those days when you feel like cooking nothing and yet your stomach and tongue both demand something delectable? Well you can make this for a cozy twosome with just,

• Sweet potatoes, 4 (skinned and quartered)
• Chicken breast fillets, 4 (stewed and sliced)
• Garlic cloves, 2 (large and minced)
• Peas, 1 bowlful (boiled)
• Cilantro, 4 tsp. (chopped crudely)
• Cumin powder, a dash

Procedure

Simply, boil the sweet potatoes in salty water, until they soften, for about 15 minutes. Drain the water and mash the potatoes gradually adding the cumin, garlic and coriander. Place this onto the serving dish in a circular shape. Arrange the peas around the mound of the mash and then make a bed on the mound with the backside of a small bowl. In this depression arrange the chicken and voila! You’re dinner is ready and nutritious as well!

Sweet Potato Strips

Now this preparation is time consuming alright but its all baked and therefore healthy and lip smacking! Just gather,

• Sweet potatoes, 3 (cut into French fry strips)
• Cayenne pepper, ½ tsp.
• Canola oil, 1 tbsp.
• Taco seasoning, 1 ½ tbsp.

Procedure In a transparent plastic bag put the strips in and then throw in the oil, seasoning and pepper. Now shake the fries vehemently enough to mingle everything well. Preheat the microwave to 220° C. Now take one sheet of baking paper and uniformly spread out the fries on it. Place this inside the oven and bake for approximately 15-20 minutes. Take the sheet out after that and turn the strips over. Return it to the oven and bake for another 10 minutes. Take out the crispy and slightly brown fries and serve with a tangy dip. Believe me, this preparation of sweet potato fries

has 0% cholesterol and only 85 calories.

More healthy sweet potato recipes on:

• Sweet Potato Casserole
• Canned Sweet Potato Recipes There cannot possibly be easier dishes to concoct than these healthy sweet potato recipes. Try them out. Sweet potatoes are known for their anti-inflammatory properties which facilitate the treatment of diseases like asthma, rheumatoid arthritis and osteoarthritis. So, make the most of sweet potato nutrition

today!