The sweet potato is very healthy and tasty. Therefore, you can not fail to include it in your menu. There are several delicious recipes that you can use with sweet potatoes and this is exactly what we’re going to teach you today.
But first, let’s take a look at the benefits of this tuber for our health.
Benefits of Sweet Potatoes
Sweet potatoes are rich in vitamins C and B, zinc, iron, minerals, antioxidants, polyphenols and carotenes.
It helps reduce the rate of glycemia in cases of type 2 diabetes, protect the gastrointestinal tract, stimulate the immune system and protect against aging and cell destruction.
Let’s take advantage of all these benefits with the recipe suggestions we have chosen for you. They are easy, delicious and healthy!
1. Sweet potato cream
- 1 clove garlic, minced, finely chopped or mashed
- 500 g of carrot
- 1 kg of sweet potatoes
- Salt to taste
- 30 g of olive oil
Fry the garlic in a string of olive oil. Peel the vegetables, cut them and put them to cook. Add the salt and cook for about 20 minutes. Then mash everything with a mixer and add the olive oil and chopped parsley before serving.
2. Sweet potato puree
- 1 kg of sweet potatoes
- Milk (or soy drink, if you prefer)
Peel all the potatoes and cut them into slices. Take them to cook in a pan with little water over low heat or in the microwave until they are cooked. Beat the cooked sweet potato in the mixer, add the milk or the soy drink and stir well. Ready!
3. Baked sweet potato sticks
- 1 kg of sweet potato
- 2 tbsp. of olive oil
- ¼ tbsp. of salt
- 1 tbsp. of grated Parmesan cheese
- 2 tbsp. chopped parsley
- 1 clove garlic, minced without the middle part
Preheat the oven to 230 degrees. Wash and dry the sweet potatoes thoroughly. Without removing the peel, cut them into slices in length, about 1 cm wide. Then cut each slice into sticks.
Put the potatoes in a tray lined with a sheet of parchment paper and spread the olive oil and salt. Bake and roast for about 20 to 25 minutes and stirring until the potatoes do not stick. They should be soft and with brown tips.
In a large bowl, combine parmesan, parsley and garlic. Add the baked sweet potatoes and mix again. Serve right away.
4. Roasted sweet potato
- 1 kg of sweet potato cut into 4cm cubes
- Salt and pepper to taste
- 4 tbsp. of olive oil
- 1 tbsp. of butter
- 1 tbsp. ginger powder
Preheat oven to 200 °C.
Cook the sweet potato cubes in salted water for about 7 minutes, until they start to soften. Drain well.
Then heat the oil and butter on a baking sheet for about 2 minutes until they begin to turn golden.
Remove the baking sheet from the heat, carefully add the sweet potato cubes and sprinkle them with the ginger powder, salt and pepper to taste.
Bake in the preheated oven for 45 to 60 minutes, turning the sweet potato cubes from time to time until they are golden brown.
5. Sweet potato gnocchi with arugula pesto
For the gnocchi:
- 800g of sweet potatoes
- 1 tbsp. of butter soup
- 1 tbsp. of fine salt coffee
- 1 tbsp. of ground nutmeg
- Ground pepper to taste
- 120g of corn flour and 1 tbsp. to sprinkle
For the pesto:
- 100g arugula
- 1 clove garlic
- 20g almond kernels
- 1 tbsp. of olive oil
- 1 tbsp. of salt tea
- 40g grated parmesan
- 1 tbsp. of salt (to cook the gnocchi)
Begin by peeling the sweet potatoes, cut them into pieces and steam them until they are tender. Once cooked, crush them, add butter, salt, nutmeg, pepper and knead with a wooden spoon. Slowly, add the flour, continuing to knead until a homogeneous mass is obtained. Form a ball, cover with a cloth and let stand.
Meanwhile, make the arugula pesto. Place the arugula leaves in the blender or processor, add the garlic clove and the almond and crush. Add the olive oil and salt and grind again. Wrap the cheese, stir well and set aside.
Then remove walnut-sized dough pieces, place them on a countertop dusted with the flour and press each serving with the tip of a fork so that the marks are visible.
Bring to the fire a pan with enough water seasoned with salt. When it boils, add a quarter of the gnocchi and cook until they come to the surface. Remove with a slotted spoon and place them inside the serving bowl, along with a little pesto, wrapping everything delicately. When you have cooked and prepared all the gnocchi, serve immediately.
And with these recipes you will have sweet potatoes for the whole week, with much health and flavor for you!