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.