February 24, 2024

Sweet potato recipe: from a nutritional point of view, the image of potatoes is damaged – usually playing a secondary role as a side dish on our plates. Potatoes can also be completely different, because sweet potatoes have become a real trend tuber. With these three recipes, she is finished. So eat sweet potatoes on the spot!

In recent years, food bloggers and fitness hype on social networks have made sweet potato an absolute trend tuber.

The reputation of ordinary potatoes is far from the best. They accidentally sprinkled parsley in the warm container during the buffet, which has always been considered as another option (do you want rice or potatoes?), And it has been completely deleted from the menus of many people who want to lose weight. Carbohydrate diet. Poor potato!

However, when the sweet potato trend swept from the United States to Europe, this image changed fundamentally.

Strictly speaking, the word “sweet potato” is not entirely correct. Botanistically speaking, batatas (as it is actually called) has nothing to do with our classic potato. Compared with traditional potatoes, they are not Solanum plants, but morning glory plants, and can even be eaten raw.

However, this misleading name did not detract from the popularity of sweet potatoes. Because suddenly you can’t avoid sweet potato recipes anymore. As a high carbohydrate side dish, it is increasingly common in many fitness bloggers’ plates and Tupperware boxes.

Since the traditional potato is hardly consumed, the myth that sweet potato is healthier has spread almost as quickly as the sweet potato trend itself.

Are sweet potatoes healthier than ordinary potatoes?

Not really. In terms of nutritional value, calories and health factors, the two are almost equal. Although sweet potatoes contain more sugar, they provide a higher proportion of fiber, which can ensure that we can maintain a sense of satiety for a long time.

In addition, potatoes contain high levels of vitamin C β- Carotene and vitamin E. Traditional potatoes contain phosphorus and a large amount of vitamin B, which can promote heart and brain health.

So we can decide whether we like sweet potatoes or ordinary potatoes according to our mood and taste.

 

Sweet potato chips with avocado sauce

Sweet potato recipe: fitmeloni’s sweet potato chip ingredients

甘薯食谱:Fitmelonie 的甘薯薯条配料

Anyone who wants to cut potatoes into strips, soak them in hot oil, and then call them French fries should get a medal. real!

Too bad, a single French fries can easily bring an extra 400 calories to your calorie account.

Therefore, you can choose French fries as an exception, or cook in the oven with a small amount of fat. Then spread a little avocado cream and French fries on it, and it’s perfect.

 

Raw materials:

  • 3-4 large sweet potatoes
  • coconut oil
  • 1-2 cloves of garlic
  • 2 avocados
  • 1.5 lemon
  • 2-3 Rosemary
  • Dry pepper
  • Spice of your choice
  • salt
  • pepper
  • Insider tip: 2 egg whites

get ready:

  1. First, clean the sweet potato thoroughly. Then cut into even sticks and put them in a cold bath for half an hour.
  2. At the same time, slice the garlic slices and bake them in the coating pot under supervision. Then put it aside to cool.
  3. Melt 2-3 tablespoons coconut oil in a still warm pot, add pepper and spices. Important: put salt on the French fries only after baking!
  4. After 30 minutes, remove the sweet potato strips from the water and dry them. In a bowl, add the coconut oil spice mixture until all the potato chips are covered.
  5. Preheat the oven to 230 degrees above and below.
  6. Then put the raw sweet potato and chips on the greased baking pan and spread them evenly so that the chips do not overlap.
  7. Now separate the two eggs and beat the egg whites with a manual mixer until hard. Brush a single potato chip with beaten egg white with a brush.
  8. Then wash and dry rosemary twigs and put them on sweet potatoes. Put the tray with sweet potato chips into the preheated oven.
  9. After ten minutes, turn a single potato chip and let the oven door open for a moment to let the steam escape.
  10. Then bake for another 10 to 15 minutes until the chips begin to brown.
  11. When the French fries are in the oven, cut the avocado in half and mash the pulp in a bowl with a fork.
  12. Squeeze half the lemon into the avocado cream and add spices. Finally, pour the previously baked garlic slices into a bowl and stir well.
  13. After the baking time, let the French fries stay in the open oven for a short time, and then add salt.
  14. Then you can finally crack it! Please have dinner!

Fitmelonies 甘薯薯条配鳄梨酱

 

Rich sweet potato waffles with poached eggs

Fitmelonies 红薯华夫饼配荷包蛋和番茄

I have one on the waffles, because I like waffles best! I like sweet cherries, vanilla ice cream and powdered sugar best.

But waffles can also be completely different — rich eggs, fried tomatoes, and parsley. The combination of waffles like breakfast also makes my other half’s heart beat faster.

红薯食谱:配料

Sweet potato recipe: ingredients

Raw materials:

  • 2 medium-sized sweet potatoes
  • 5 tbsp almond powder
  • 1 teaspoon starch
  • 2 eggs (m)
  • 1 pinch of salt
  • 1 pinch of pepper
  • 2 onions
  • For side dishes:
  • 2 whole eggs
  • A handful of cherry tomatoes
  • A little oil
  • 2 parsley (optional)

get ready:

  1. First, peel the sweet potato completely, and then grind it on a wire planer (by the way, this is also a good arm exercise!). Then put the sweet potato slices in the kitchen towel and press out the liquid.
  2. Wash the onions and cut them into very fine rings with a knife. Then mix with almond powder, starch and eggs to form a dough. Finally, add mashed potatoes and spices and stir well.
  3. Now preheat, divide the dough into several parts with a spoon, make a ball, and flatten it slightly.
  4. Bake the waffles in a waffle iron until they start to crumble outside. Baking time may vary depending on the waffle iron. My waffles will be ready in about 4-5 minutes.
  5. When the waffles are baked, preheat a greased pan. Halve the cherry tomatoes and bake them gently in the pot. Wash and chop the parsley.
  6. Finally, boil two eggs in vinegar and water.

 

Sweet potato cake with cranberries and pecans

Fitmelonies pecan sweet potato pie

Fitmelonies 山核桃红薯派

Vegetables in the cake? This is not uncommon since pumpkin pie and carrot cake. Just as carrots and pumpkins are used as popular pie vegetables, sweet potatoes, as the name suggests, can also be very sweet.

As the ingredient of sweet potato cake, it not only provides good color and wonderful juiciness, but also is a real health factor. Because sweet potatoes provide a lot of nutrients and minerals for cakes, you can eat one more piece without feeling guilty!

mixed ingredients

  • 100g
  • 100g almond powder
  • 3 eggs (M size)
  • 300-400g sweet potato
  • 1 handful of dried cranberries (without sugar)
  • 1 tbsp baking powder
  • A handful of pecans
  • 1 pinch of salt
  • Cinnamon (optional)
  • Sweeteners (honey, rice milk, etc.)

Fitmeloni’s sweet potato pie raw material

Fitmelonie 的红薯馅饼原料

prepare

  1. Preheat the oven to 170 ° and coat the bread mold with coconut oil. Wash and peel the sweet potato. Then grind it very fine with a wire planer.
  2. Fill the sweet potato slices into the kitchen towel (preferably not white), and then squeeze out the liquid in the sweet potato. Now mix coconut and almond powder, coconut slices and baking powder in a large bowl. Then mix in sweet potatoes.
  3. Melt coconut oil in a pan or water bath. Mix the eggs and sweetener in a separate bowl and add coconut oil.
  4. When all ingredients are well mixed together, add them to the flour and sweet potato mixture in the first bowl. Finally, add half dried cranberries, cinnamon and a little salt, and stir again.
  5. Pour the batter into the baking pan and decorate with pecans and remaining cranberries. Then bake sweet potato cake in the oven for about 50-60 minutes. Before finishing, do chopsticks test.
  6. Please have dinner!