2 Easy and Quick Sweet Potato Recipes

Are you looking for sweet potato recipes that could change your sweet potato eating experience? Well, you are in the right place for a good start! Admit it; eating steamed or boiled sweet potatoes has been boring and dull for the longest time, right? But you just can’t stop yourself from eating this nutritious root crop simply because of its nutritional values! It is packed with beta carotene, vitamins, and other nutrients that could give you a low-carb, high-protein diet. Here, we have some of the easiest and the yummiest sweet potato recipes that you can follow that would totally transform your sweet potato meals:

Sweet potato casserole

Looking for a sweet potato dish that even the kids won’t be able to resist? Try making this sweet potato casserole:

What you need:

• 2 cups sweet potatoes, cubed
• 1 egg, beaten
• 3 tablespoons all-purpose flour
• 2 tablespoons butter
• ¼ cup pecans, chopped
• ¼ cup white sugar
• ¼ cup brown sugar
• ¼ cup milk
• ¼ teaspoon vanilla
• ¼ teaspoon salt

What you need to do:

1. Boil the sweet potatoes in saucepan until tender. Drain it and mash it according to your preference.

2. Mix the sweet potatoes, white sugar, eggs, butter, milk, and vanilla extract in a large bowl until smooth. Add salt to taste. Put the mix in a baking dish.

3. Next, mix the flour and brown sugar in a separate bowl and add some butter. Add the pecans and mix it thoroughly. Put this mixture on top of the sweet potato mix in the baking dish.

4. In a pre-heated oven (325 degrees F or 165 degrees C), bake it until the topping becomes light brown. Voila! Your sweet potato casserole is ready to serve four hungry people.

Sweet potato pie

What you need:

• 1 piece sweet potato
• 1 unbaked pie crust
• 2 eggs
• 1 cup white sugar
• ½ cup butter
• ½ cup milk
• 1 teaspoon vanilla
• ½ teaspoon nutmeg, ground
• ½ teaspoon ground cinnamon

What you need to do:

 1. Boil the sweet potato for about 45 minutes or until it is soft enough to remove the skin.

2. Mash it in a large bowl and mix it with the butter using a mixer. Add in milk, sugar, eggs, vanilla, nutmeg, and cinnamon. Mix until it becomes smooth.

3. Pour the mixture in the unbaked pie crust. Bake it in a preheated oven for about an hour. And poof! You have a nutritious and delicious sweet potato pie for eight people!

These two sweet potato recipes can be done with minimal effort. Though nothing can beat the simplicity of boiling and grilling, these recipes can kill the monotony of boiled of grilled sweet potatoes.  Including them once or twice a week in your dietary plan can make you both healthy and happy.  

Aside from acquiring hefty amount of vitamins and minerals, serving these simple but delicious sweet potato recipes could help you have your dream body figure! Just to reiterate, they can give you a healthier and fitter lifestyle if you will explore and cook more sweet potato recipes at home.

4 Healthy Sweet Potato Recipes to Save Your Day

There are a lot of foods that are great for meals but may not necessarily appropriate in snacks. You don’t normally eat rice in between meals if your primary carb source is rice. The best thing about sweet potatoes is that you can prepare them accordingly for meals as well as for refreshments. Here are a few healthy sweet potato recipes that you can prepare for breakfast, dessert or snack.

1- Sweet potato pancakes

Ingredients:

• 1 pound Sweet potato
• 1 cup Plain yogurt
• 4 Whole Eggs
• 1 Egg white
• 2 tablespoon Olive oil
• 2 teaspoons Ground cinnamon
• 2 teaspoons Vanilla extract
• 2 cups Rolled oats

Procedure:

* Peirce the sweet potato a few times with a fork and wrap it with paper towel.

* Cook in a microwave (at full power) for five minutes or until tender.

* Meanwhile, process the oats in a blender or food processor until it has a powdery texture. Then transfer it to a large bowl.

* Remove the sweet potato skin with a small knife and break the sweet potato into chunks.

* Place the chunked sweet potato in the food processor and blend it until smooth. Transfer it to the bowl with the oats.

* Stir in the olive oil, whole eggs (yolk and whites), additional egg white, vanilla extract, ground cinnamon, and yogurt. You can add more yogurts if you like to get the thickness you want in your pancake.

* Heat a lightly greased skillet over medium heat.

* Pour ¼ cup of sweet potato pancake onto the skillet when hot and cook until bubbles appear on the surface. Then flip it. Cook on the other side until brown.

* Continue with the remaining. This serves six to eight servings.

2- Sweet potato wedges

Ingredients:

• ½ teaspoon  Paprika
• 1 tablespoon  Olive oil
• 6-8 pieces Sweet potato

Procedure:

* Slice the sweet potato into finger sized strips.

* Mix the paprika and olive oil into a large bowl.

* Put the sliced sweet potato into the mixture and mix them together. Make sure all the sliced sweet potato is coated with the paprika and olive oil mixture.

* Lightly grease baking tray .

* Place the coated sweet potato on the tray.

* Bake it for 40 minutes into a preheated oven with a 200 degrees Celsius heat.

* When done baking. It is ready to serve.

3- Sweet potato chaat – Indian salad 

Ingredients:

• 3 pieces Sweet potato
• 1 piece Cucumber
• 8 pieces Clementine oranges
• To taste Salt
• To taste Chaat masala
• To taste Red chili powder
• To taste Lime or Lemon Juice
• 2 tablespoon Chopped Walnuts
• 2 tablespoon Chopped almonds
• Palm full dried cranberries or raisins
• Mint leaves

Procedure:

* Boil the sweet potato until tender. Make sure you do not overcook it so doesn’t get easily get mashed. Then chop.

* Chop the cucumber and clementine oranges the same size with the sweet potato. Mix all three (chopped sweet potato, cucumber and clementine oranges) in a big bowl.

* Then mix in salt, chaat masala, red chili pepper, all to taste.

* Add Lime or Lemon juice to taste.

* Then garnish the mixture with chopped walnuts and chopped almonds.

* Mix in the dried cranberries or raisins and mint leaves.

* Then it’s ready to serve.

4- Sweet potato pudding

Ingredients:

• 1 cup cooked sweet potato
• 1/3 cup rolled oats
• ½ cup alternative milk
• 1 tbsp. maple syrup
• ¼ tsp. Cinnamon

Procedure:

* Add all the ingredients in a food processor or blender until smooth. You can add more alternative milk if the mixture becomes dry. Once it looks smooth, it’s done and ready to serve.

These sweet potato recipes are tried and tested for years and are simple and easy on the budget. So if you’re trying to lose weight and are bored of boiling and grilling sweet potatoes, recipes such as these can save your day. Smile and bon apetit!

5 Reasons Why You Should Consider Sweet Potato Over Brown Rice

Fitness buffs are consuming more complex-carbohydrates because of their capacity to maintain a healthy weight. There are many choices of these carbohydrates so it can be confusing to know the difference. Although these types of foods have the same denominator of having high fiber content, they still have differences with their own nutrient composition. Two of the most popular choices are sweet potato and brown rice. But which one is better? Find out more about their nutrient profile as we give you further details.The conventional way of eating

Brown rice – brown rice needs to be cooked in a specific amount of water. The usual ratio is 1:1, a cup of rice to a cup of water. The method of cooking is also more complicated since this rice should be boiled gradually over medium fire and so it takes more time to cook it.

Sweet potato – this type of potato only requires water (in any amount) and salt. Boiling it for a few minutes in a covered container lessens the time of cooking. It is not sensitive to temperature, as compared to brown rice, so it can work with either low or medium fire.

The nutrient value

Both of these items are high in fiber and are packed with nutrients. Their way of slowing the digestion process is also an important factor to promote normal metabolism and slow release of energy. The carbohydrate content of these two items is digested slowly and therefore does not cause problems in blood sugar elevation and fat storage.Carbohydrates, protein and fat – both items contain close amounts of macronutrients so a serving of either rice or potato can give you all the needed nutrients for normal body function.

Vitamins and minerals – Sweet potato has higher Vitamin A content than brown rice. It has been known to many that this type of potato is an excellent source of Vitamin A. This vitamin plays a crucial role in eye health and also contributes an antioxidant effect to the body. In fact, research shows that this vitamin plays more protective role as an antioxidant than being an important nutrient for the eyes. It was found out that 60% of Vitamin A’s work is concentrated in antioxidant activity; the remaining percentage is focused on eye health.

Vitamin C also is found in potatoes but not in rice. Vitamin C is beneficial for healthy immune system, wound healing and energy production. There are proven evidences that one can attain 37% of Vitamin C daily requirement by just eating one piece of potato. Eating three or more potatoes for meals and snacks can actually meet the 100% daily nutrient requirement – a definite way to maintain a strong immune system.

The Verdict

 
Sweet potatoes and brown rice should not compete when it comes to weight management and healthy living, but nutrient sources of potatoes exceeds brown rice in many ways. If you are one of the people who targets nutrition and health more than weight loss, then opting for sweet potatoes, is a good choice. For weight loss per se, both are good options. 

6 Reasons Why Red Rice Is Gaining Popularity Among Celebrities And Fitness Buffs

Red rice is generally known as a high-fiber source for weight management and other therapeutic purposes. Due to its healthy reputation, this wonder grain is now one of the top choices of health buffs around the world. More so, celebrities are now the newest fans of red rice as it creates new ways to maintain a healthy lifestyle. Find out more about the power of this wonder food as we unravel the 6 reasons why red rice is gaining popularity among celebrities and fitness buffs around the world.

1. Red rice is fat-free and contains no cholesterol and other saturated fat

The fat content of this rice is zero to none. This is the first reason why it is becoming so popular. Fat is hard to burn. Usually, it is the last substance to be used for energy as the body consumes energy from the carbohydrates first. Furthermore, this ingredient has no harmful fat content so it does not contribute to weight gain and diseases that come along with it. Perfect for celebrities who want to get rid of love handles.

2. It is popular because of its high-fiber content

The high-fiber content of this ingredient is so rich that it is efficient to wash out toxins in the body while regulating bowel movement. It contains both soluble and insoluble fiber to do all these benefits. The combination of fat-free and high-fiber content is a sure way to lessen weight since it does not contribute to heavy calories while washing out unwanted substances.

3. The Iron content of Red Rice is good for oxygen consumption

Iron is the carrier of oxygen. This mineral circulates around the body supplying oxygen to every cell for proper function and repair. With this amazing benefit, the improvement of the circulatory system while doing exercise is one of the advantages any fitness buffs can get.

4. Rich in vitamins and minerals

The power of red rice also roots from its nutrient profile. This rice is packed with vitamins and minerals to supply the body with much needed dose of nutrients. Celebrities are bound to tight schedules and stressful working environment, thus, wonder foods like red rice help out in improving nutritional status that may depreciate with pressures and stress.

5. It has lots of antioxidants

Antioxidants are known to eliminate toxins and other unwanted substances in the body in order to prevent diseases like cancer, diabetes and cardiovascular diseases. Fitness buffs and celebrities prefer this rice because of this quality.

6. This rice has skin benefits as well

With the combination of nutrient-rich food, zero fat, high-fiber and antioxidant content, every cell in the skin continues to renew. The contents of this rice work together to protect and maintain each cell’s function from inside and out. As a result, a glowing and smooth skin is revealed.

These are the 6 reasons why red rice is the preferred diet food of celebrities and fitness buffs. Everyone can get all these benefits too. Just remember to consume red rice in moderation with proper diet and exercise. Bon appetit!

6 Reasons Why You Should Consider Brown Rice Diet

The body has natural means to perform detoxification by working with several organs inside its own. Our liver is the major organ that detoxifies the system from harmful substances, the kidneys has filtration system, our skin performs sweating to eliminate toxins and even the lungs have its own way in exhaling unwanted substances. Even though these organs work together to protect the body from infection invasion, the toxins still get to be aggressive and hard to eliminate. Good thing, there are external ways to help the body detoxify further by doing diet regimens of cleansing. One of which is the brown rice diet.

What is brown rice diet?

This diet uses the full benefits of brown rice for body cleansing and other purposes. This type of diet is liberal in fiber but low in fat which makes it effective to achieve regular bowel movement with healthy weight loss. To do this diet program, simply follow these rules:

1. Do not eat processed foods momentarily

In order for you to avoid jeopardizing the cleansing work of brown rice diet, it is good to avoid processed food items because they contain additives and preservatives that may produce free radicals. This includes frozen and canned foods, even dried ones or ready-to-cook convenient food items.

2. Avoid consuming items that are high in fat

Fat is packed with calories but are lacking in nutrients. Be sure to attain a healthy weight by reducing the amount of fat in your daily meal. To do this, stay away from fast foods and opt for meals that are not fried.

3. Invest more on brown rice

Since this diet uses liberal amount of brown rice, it is good to consume this rice every meal. Yes, you can even eat this in the morning if possible. If not, make sure to eat three servings of this rice either for lunch, dinner or snacks. In this way, the fiber in this rice will work more than just cleansing but weight reduction as well.

4. Hydrate properly

One way of ensuring an efficient body cleanse is to drink water. Water is a universal solvent, binding with harmful substances and washed out of the body. With proper hydration, not only toxins are eliminated but unwanted fats as well.

5. Do not drink beverages with caffeine

Stay away from caffeine in order for you to lessen the accumulation of unwanted substances. Even though caffeine has wonderful benefits, it is not an essential substance needed to maintain body functions.

6. Do regular exercise

To improve metabolism and sweat the toxins out, it is good to do regular exercise. Start by walking for 15 minutes and increase duration as the body tolerates.

These are the 6 rules and benefits of brown rice diet. As you may notice, all of these are only basics of what a healthy lifestyle is. A diet that is high in fiber and low in fat is already an evident of a safe weight loss. The added brown rice gives further detoxification and renewal of cell function. In this way, a holistic way of maintaining a normal weight is achieved.

How Much Sweet Potato Fibers Is Enough?

Sweet potatoes are known to be the most nutritious vegetable in the land. It is also known to be rich in dietary fibers. Sweet potato fibers are much abundant and highly beneficial. Fibers are the indigestible portion of the plant. And since fibers are indigestible, it sweeps away and pushes itself in your digestive system absorbing water, eases defecation and helps you have a regular bowel movement. There are two types of dietary fibers:

* Soluble fiber – this type of fiber absorbs water making it more gelatinous when eliminated; it helps lower cholesterol and also helps regulate blood sugar level. Since this type of fiber absorbs water, it is best to keep hydrated while taking in soluble fibers otherwise it will absorb the water in your colon which could affect the movement of your bowel. 

* Insoluble fiber – this type of fiber does not absorb water in the digestive tract, meaning its form doesn’t change after elimination and it ends up as roughage that adds bulk of the bowel. It helps sweep out anything in your colon making sure nothing sits around in there including bacteria and toxins that can damage your body. Since insoluble fibers are rough, getting too much may irritate your large intestine.  

What do dietary fibers do to our body?

• 1) Keeps you feeling full which is good for people who wants to lose weight
• 2) Lowers cholesterol which helps prevent heart diseases
• 3) Helps regulate blood sugar level which helps prevent diabetes
• 4) Helps eliminate harmful bacteria and toxins that could damage your body

Dietary fibers are great for our body and it does a lot of benefits.  But it is still important to consume both types of fibers (soluble and insoluble) in a recommended amount because there is also a downside when getting too much of either fiber. Thus, why are sweet potatoes ranked first among the vegetables? Many points are given to the presence of dietary fiber content it has. A medium sized sweet potato contains 3.9g of dietary fiber. A ½ cup serving of sweet potato flesh contains about 1.8g soluble fiber and 2.2g insoluble fiber, which gives a total of 4g sweet potato fibers in every ½ cup serving of it. 

Getting too much does have a downside, so how much sweet potato fibers are enough? A total of 21-25g of fiber each day should be consumed by women and as for men, a total of 30-38g per day is recommended. Thus, if ½ cup is equivalent to about 4g of sweet potato fibers, you shouldn’t consume more than 10 cups or 10 medium sized sweet potatoes each day. That may be a lot, but remember, dietary fiber doesn’t only come from sweet potatoes. Thus, it’s safe to say that 4-5 medium-sized sweet potatoes each day can already give you that recommended amount of dietary fiber. It is still best to consult your doctor when in doubt. Another benefit you will get from sweet potatoes is it helps lose weight. How?

1) Dietary fibers move a little sluggish in your digestive system which means it helps you keep feeling full for a longer time. You may not have food cravings in the next 2 to 3 hours after a cup of sweet potatoes. Thus, instead of eating a lot of fancy foods on your morning snacks, you’ll be able to limit and control it till the next meal which can then contain another set of sweet potato fibers.

2) It has low calorie content. It has about 100 calories per serving which prevents you from gaining weight. Rather than eat a 120-calorie cracker which definitely won’t give you a feeling of fullness after a pack or two, take a serving of sweet potato. That way, you’ll avoid a 240-calorie intake with crackers.

Inclusion of fiber-rich food like your sweet potato fibers in your daily diet is highly recommended especially if you’re trying to lose weight. In fact, it is one common recipe in the famous diet programs today. The difference is, they’re highly expensive. Boiling or grilling sweet potatoes is definitely much more practical and much easier to prepare while giving you the much recommended dietary fiber content in your system.