Today you can often hear such an unusual name "sweet potato". That's just what it means, where it came from and what you can do with it, not everyone knows. This article presents the popular questions “Sweet potato - what is it?”, “How is sweet potato useful?”, Provides ways to use it in cooking.
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Sweet potato or sweet potato - what is it?
In reality, this plant has nothing to do with the kind of potato and is a separate species. But since its fruits also grow in the ground and in appearance they vaguely remind everyone of the usual potatoes, the people call him “sweet potatoes”.
Sweet potato belongs to perennials. It looks like a vine that lets out long stalks curling over the surface of the earth. In the places of nodes, the stems release roots. The minimum height of the bush is 15 cm.
Flowering is usually with a purple, white or pinkish tint. The color of the flesh depends on the color. During flowering, pollination is carried out using insects. When the sweet potato fades, instead of the inflorescence, a seed box with 4 seeds is formed.
Thickened roots of sweet potato are nutritional value for humans. Its average weight ranges from 200 grams to 3 kg. The maximum weight of individual plant species reaches 10 kg.
What yam taste like?
Sweet potato has several varieties, but all of them are divided into three groups, each of which contains varieties of similar tastes:
- Dessert varieties are very sweet in taste, as they have an increased amount of glucose. They are suitable for cooking various dishes. It is he who is known as "sweet potato sweet potato."
- Unsweetened species are used as pet food.They are hard and dry to taste.
- Vegetables are similar to the first group, but they are less sweet in taste.
Some varieties used in cooking taste like frozen potatoes prepared by roasting or boiling. There are also species that are vaguely reminiscent of fruits - banana, melon, sometimes even pumpkin or chestnut.
Sweet potato puree recipe
How to cook sweet potato, a sweet and unusual orange-colored dish?
For mashed potatoes from sweet potato you will need:
- kilo of sweet potato;
- cream from 20% 100 gr;
- butter 70 gr;
- a little salt.
Cooking starts with the main ingredient: peel, rinse and cut into small pieces so that it is more convenient to put in a saucepan and cook faster. Fill with water so that the product is completely covered. Add salt and set on fire. Cook until ready, check with a fork: if the appliance passes freely, then the product has been cooked. When the potatoes become completely soft, remove from the stove and drain ¾ of water. We put slices of butter and pour in the cream, soften a little with a normal pusher and then whisk for a couple of minutes with a mixer.
The dish is ready and it can be served on the table with any meat or fish products.
Delicious Sweet Potato Soup
- sweet potato 500 gr;
- beans 300 gr;
- fat-free yogurt 80 gr;
- cilantro 1 bunch;
- bow 1 pc;
- garlic 1 clove;
- water (vegetable broth can be used) 1.5 l;
- olive oil 2 tbsp. l;
- butter 1 tbsp. l;
- curry 1 tsp;
- freshly ground black pepper ½ tsp;
- sea salt 1 tsp
Initially, we prepare all the vegetable components: peel, wash, chop. Cut the sweet potato into a small cube to boil faster.
Heat the butter and olive oil in a pan. Meanwhile, cut the onion into a small cube, add to the oil and simmer until transparent. The next is garlic, chopped into small pieces. When the onion becomes transparent, pour the potatoes into the pan and, stirring, simmer for 1-2 minutes, then pour in water or a pre-prepared vegetable broth. Do not forget to salt.
When the potatoes are cooked, put half a jar of beans, mix. At this stage, using a blender or a crush, grind the soup puree. It is worth noting that the pusher will make the soup coarser and the blender more silky and uniform.
Spread the remaining beans in the soup. Spices and chopped cilantro are sent there. Boil another 5-7 minutes and serve. After the soup is laid out on plates, add a teaspoon of natural (or Greek) yogurt.
Cooking Sweet Potato Salad
- 5-6 tubers of steamed sweet potato;
- 1 large cucumber;
- 1 carrot;
- 80 g ham;
- a handful of dried cranberries;
- mayonnaise or natural yogurt;
- ½ tsp salt.
Sweet potato is pre-boiled or steamed. Dice the peeled vegetable, cucumber - in small thin quarters. Cut carrots in the same way. Mix vegetables together, add salt. We leave in a separate container - soak in juices and salt.
Meanwhile, cut the ham into thin squares. We mix all the products, season with mayonnaise or yogurt and mix well.
On a note. If the salad is seasoned with yogurt, more salt may be needed.
Oven baked sweet potato
- 6-8 sweet potato tubers;
- ½ tsp Paprika
- 1 tbsp. l olive oil.
In a volumetric bowl, mix paprika and oil. Also use part of the oil to grease the pan. Wash tubers thoroughly and cut into cubes along the length. He has a thin skin, so you can not remove it, the main thing is to thoroughly wash the remains of sand or earth. If desired, it can still be removed, but it will take a long time, since the skin is poorly cleaned. Put in a bowl with spicy mixture and mix, so that the mixture covers all the pieces. Spread the yam evenly on a baking sheet, and pour the remaining oil mixture on top.
Preheat the oven to 200 degrees. Put on 40 minutes. A simple and quick meal is ready. The baked sweet potato tastes like a cross between the usual potatoes, pumpkin and carrots.
Calorie content
The yam value is slightly lower than ordinary potatoes - only 61 kcal per 100 grams of fresh product. Do not forget that when cooking the total calorie content of sweet potato dishes is significantly affected by additional ingredients - butter (especially cream), mayonnaise sauces, meat components (for example, in salads or casserole).
According to BZHU, the yam has the following data:
- proteins - 2 g;
- fats - 0 gr;
- carbohydrates - 14.6 g.
Based on the above data, we can conclude: the product is perfect for dieters or adherents of a healthy diet. But for a permanent product, it is also not recommended. Firstly, it contains starch, which is harmful in large quantities. Secondly, there are some contraindications for its use, such as gastrointestinal diseases, for example. Therefore, those who wish to lose weight are recommended to consult with a nutritionist or attending physician. In any case, the product will not become a permanent dish in your menu, and with moderate use it will benefit the body.
Useful properties for moderate use
Scientists have found that sweet potato is much more nutritious and healthy than regular potatoes.
And its benefits are as follows:
- Heart and blood vessels - vitamin B6 has a beneficial effect on the walls of this system, making them stronger, therefore it is a useful product with unstable pressure and heart problems.
- Cancer - the product is high in antioxidant, which helps the body prevent the formation of cancer cells.
- Excess weight - the vegetable is low-calorie and rich in fiber, which improves bowel function. Also, glucose in the body is rapidly absorbed into the walls of the stomach and causes a feeling of satiety, which means it prevents overeating.
- Nervous system - a high amount of potassium significantly improves the functioning of nerve endings.
- Stomach - beneficial effect on the mucous membrane of the digestive organ, preventing the appearance of various diseases.
Also, the fruits of the plant in question are useful for weak immunity and impaired vision. Therefore, in moderate amounts and in the absence of contraindications, doctors recommend consuming sweet potato.
