Potatoes and sweet potatoes are different families, but they are united by similarities in appearance, taste and way of eating. Sweet potatoes are able to completely replace the usual tubers for us.

Sweet potatoes - what is it, calorie content

In terms of useful properties, sweet potato is superior to its “brother”. It looks like a winding annual plant, forming stems up to three meters that spread along the ground. The color of the fruits can be of different colors: white, orange, yellow, pink, red, cream and even purple. Tubers are formed as a result of thickening of the lateral roots. They also differ in weight. The minimum is 200 g and the maximum is 3 kg.

Depending on the variety, the taste may be similar to a banana with nuts, pumpkin, zucchini, chestnut. From the fruits make flour, alcohol, sugar and molasses.

100 g of product contains only 61 kcal. Protein fruits contain 2 g, carbohydrates - 14.6 g, and fats are completely absent.

Useful properties of sweet potato sweet potato

The beneficial properties of sweet potato are diverse:

  1. Thanks to beta carotene, the skin is rejuvenated.
  2. Helps fight free radicals.
  3. Promotes the production of collagen, which makes the skin more elastic.
  4. Although the potato is sweet, it does not raise blood sugar. And the carotenoids included in the composition increase insulin sensitivity. Therefore, it is suitable for use by diabetics.
  5. Cleans blood from cholesterol. Sweet potato contains vitamin B6, which reduces homocysteine ​​in the blood. Thus lowering blood pressure and improving blood flow. Helps to make artery walls flexible and regulate water balance.
  6. It has anti-inflammatory properties. Reduces inflammation of nerve tissue and brain.
  7. Positive effect on blood coagulation. It promotes wound healing, prevents excessive blood loss during injuries.
  8. During stress, the body loses potassium, which is found in large quantities in the product. Therefore, when consuming sweet potatoes, the feeling of anxiety, fatigue and irritability disappear. Helps relieve muscle cramps.
  9. Good prophylaxis for rheumatoid arthritis.
  10. Soothes pain with gastritis and ulcers.
  11. Prevents constipation.
  12. It is recommended for smokers. During smoking, vitamin A deficiency forms, which provokes pulmonary emphysema. With regular use, sweet potato is able to protect the body from the disease.
  13. Helps relieve pain and cramps in the muscles of bodybuilders.

Sweet Potato Mash Recipes

In the recipe, you will learn how to cook sweet potatoes so that it is not only healthy, but also delicious.

Ingredients:

  • salt;
  • milk - 460 ml;
  • sweet potato - 1100 g;
  • butter - 75 g.

Cooking:

  1. Chopped washed and peeled sweet potatoes. Send to boiling salt water. Boil. Drain the water. Place the fruits on a baking sheet and dry in the oven. Place in a meat grinder, grind.
  2. Place in a pan. Add oil. Pour in hot milk. Beat.

To prevent crust in the mashed potatoes during storage, pour the surface with melted butter.

Bake in the oven

A delicious addition to any dish is the delicious and healthy sweet potato tubers.

Ingredients:

  • salt;
  • sweet potato - 3 tubers;
  • dried oregano - a pinch;
  • pepper;
  • olive oil - 3 tbsp. spoons.

Cooking:

  1. Warm up the oven (180 degrees). Rinse and clean the sweet potato.
  2. Prepare a refractory mold. Place tubers and oil. Stir. The potato should be evenly coated with oil. Sprinkle oregano and pepper. To salt. Mix.
  3. Bake an hour.

Fried sweet potato in a pan

We strongly recommend trying to cook the tubers in a pan. It turns out an unusual and tasty dish that you want to cook again and again.

Ingredients:

  • chili pepper - 0.2 tsp;
  • sweet potato - 2 tubers;
  • salt;
  • butter - 45 g.

Cooking:

  1. Rinse and clean the sweet potato. Cut into pieces of arbitrary size.
  2. Melt the butter in a pan. Warm up. Place chopped product. To salt. Pour pepper. Mix. Fry a quarter of an hour.

Ham and cucumber salad

A healthy vitamin salad is a great addition to dinner.

Ingredients:

  • basil;
  • sweet potato - 3 pcs.;
  • sesame oil - 1 tbsp. a spoon;
  • salt;
  • Cherry - 12 pcs.;
  • lemon juice;
  • mint;
  • shallot;
  • arugula - 130 g;
  • pepper;
  • honey - 1 tsp;
  • pine nut - 45 g;
  • olive oil;
  • avocado - 2 pcs.

Cooking:

  1. Warm up the oven (200 degrees). Rinse and clean the sweet potato. Slice.
  2. Cut the cherry into two. Place prepared foods on a baking sheet. Sprinkle with salt. Spice up. Drizzle with olive oil. Sprinkle with dry herbs. Bake a quarter of an hour.
  3. Pour honey into lemon juice. To salt. Sprinkle with pepper. Pour in sesame seeds and then olive oil. Add chopped shallots. Stir and insist a quarter of an hour.
  4. Place mint, arugula and basil on a dish. Place chopped avocado. Put the baked products. Fill with dressing.

In a slow cooker with chicken

A delicate dish will appeal to the whole family.

Ingredients:

  • chicken legs - 9 pcs.;
  • salt;
  • mini-carrot - 380 g;
  • mint - 2 branches;
  • thyme - 2 branches;
  • sweet potato - 380 g;
  • olive oil - 75 ml;
  • green apples - 2 pcs.;
  • soy sauce - 35 ml;
  • shallots - 2 pcs.;
  • orange juice - 55 ml;
  • garlic - 4 cloves;
  • nutmeg - a pinch;
  • ground cinnamon - a pinch.

Cooking:

  1. Add chopped cloves of garlic, thyme, nutmeg, cinnamon, olive oil and soy sauce to the orange juice. Mix.
  2. Rinse and dry the legs. Put in the marinade. Set aside for half an hour.
  3. Sweet potato and carrot. It should turn out circles about half a centimeter. Apples - slices.
  4. Send the chicken to the bowl. Place onions, carrots and sweet potato. Pour the remaining marinade. To salt.
  5. Close the slow cooker. Select the "Multi-cook" mode. Set the temperature to 120 degrees. Timer - hour. Put the apples. Cook in the same mode for another 20 minutes.
  6. Sprinkle with chopped mint leaves.

Sweet Potato Gratin

A sweet touch is quick and easy to prepare.

Ingredients:

  • butter - 3 tbsp. spoons;
  • cayenne pepper - 0.2 tsp;
  • sweet potato - 1800 g;
  • black pepper - 0.5 tsp;
  • fat cream - 460 ml;
  • salt - 1 teaspoon;
  • grated cheese - 90 g of parmesan.

Cooking:

  1. Put the oven to warm up. It will take 200 degrees.
  2. Sweet potato to turn into thin slices. Grease a baking dish with oil.
  3. Expand the third part of the sweet potato. Sprinkle with a quarter of parmesan. Repeat the layers two more times.
  4. Salt the cream. Sprinkle with pepper. Stir and pour the potatoes. Place pieces of butter. Cover with foil. Bake for half an hour.
  5. Remove the foil and bake for another half hour.

Quick pancakes for breakfast

Fragrant and delicious pancakes that will decorate breakfast.

Ingredients:

  • sweet potato - 600 g;
  • baking powder - 11 g;
  • powdered sugar;
  • cream - 330 ml;
  • salt;
  • vegetable oil;
  • flour –160 g;
  • pepper;
  • egg - 3 pcs.

Cooking:

  1. Grate yam. Pour eggs into cream, add baking powder. Mix. Salt and sprinkle flour. Spice up. Add the grated product and mix. Set aside for a quarter of an hour.
  2. Scoop with a spoon, put the mass on a hot pan with oil. Fry.
  3. Put on a plate and sprinkle with powder.

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