Diabetic recipe for sweet potatoes: 7 Delicious Sweet Potato Ideas for People With Diabetes
7 Delicious Sweet Potato Ideas for People With Diabetes
When it comes to preparing sweet potatoes, you may want to opt for boiled when you can, suggests research published in the Journal of Nutrition and Metabolism. In the study, volunteers ate sweet potatoes that were roasted, baked, fried, or boiled. Boiled sweet potatoes have the lowest glycemic index value, meaning they won’t quickly spike your blood sugar. Baked and roasted sweet potatoes have the highest glycemic index values.
RELATED: 10 Tips to Lower Blood Sugar Naturally
7 Tips and Tricks for Preparing Sweet Potatoes if You Have Diabetes
If you have diabetes, you can eat sweet potatoes daily — as long as you factor the vegetable’s carbohydrate count into your meal planning. “Sweet potatoes are a source of carbohydrates, which raise blood sugars,” says White. “People with diabetes can eat carbs but need to watch portions of foods with carbs. ” What this means: Limit portions to half a sweet potato per meal or snack. Then pair that portion with a protein source, such as chicken breast or eggs, to further stabilize blood glucose levels, advises Zanini.
Now go ahead and try these ideas for preparing sweet potatoes, from culinary dietitians around the country.
Add sweet potatoes to a smoothie. “I add cooked sweet-potato pieces to a smoothie with ½ of a small banana for sweetness, yogurt for a boost of protein, and a sprinkle of cinnamon and ginger or pumpkin spice for an added aromatic flavor,” says Tracee Yablon Brenner, RDN, a certified holistic health counselor and the author of Simple Foods for Busy Families.
Top it with nut butter and fruit. This is a go-to for Marisa Moore, RDN, a culinary dietitian in Atlanta. Just heat up half a baked sweet potato in the toaster oven or microwave, then add a dollop of peanut butter and a few sliced fresh grapes, she suggests. If you’re having this for breakfast, serve with a side of scrambled eggs for extra protein.
RELATED: 7 Healthy, Protein-Packed Nut Butters
Make sweet-potato toast. “I love cutting sweet potatoes into thin slices and toasting them to make sweet potato toast, says Abbey Sharp, RD, a culinary dietitian in Toronto. “You can then top them with any of your favorite healthy high-protein toppings.” Try cottage cheese, plain Greek yogurt, or eggs.
RELATED: 10 of the Best Plant-Based Sources of Protein
Eat a baked potato side. Flavor half a baked sweet potato with chipotle pepper for sweet and spicy flair, suggests Moore. Or roll baked sweet ’tater pieces in nuts and seeds. Try a mixture of chopped pecans, walnuts, hemp seeds, and cinnamon, suggests Yablon Brenner.
Mash ’em. To cut down on added sugar, Yablon Brenner suggests mashing cooked sweet potatoes with diabetes-friendly seasonings like cinnamon and ginger. “The cinnamon brings out the sweetness in the sweet potatoes,” she says. “Mashed sweet potatoes are a delicious side, as well as a breakfast dish when combined with yogurt, nuts, or nut butter.”
RELATED: The Next Generation of Food Sweeteners
Create a sweet potato bowl. Cube half a cooked sweet potato, then add it to a bowl with black beans, ½ cup of cooked quinoa, and sautéed spinach, suggests Toby Amidor, RD, of New York City, the author of The Healthy Meal Prep Cookbook.
Add ’em to soup. “Soups are nourishing, and sweet potatoes add a creamy texture and sweetness to soup,” says Yablon Brenner, whose favorite sweet potato soup is made with red lentils, carrots, onions, and a variety of spices and herbs.
Twice-Baked Sweet Potatoes – Easy Diabetic Friendly Recipes
Put the fall’s harvest to good use with this classic side dish. With its combination of cinnamon, allspice, nutmeg, chopped walnuts, and miniature marshmallows, this casserole is so delightful, you won’t even need dessert.
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4 sweet potatoes (8 ounces each), unpeeled
1 tablespoon reduced-calorie margarine
1/2 teaspoon brown sugar substitute
1/4 teaspoon ground cinnamon
1/4 teaspoon allspice
1/4 teaspoon nutmeg
1 can (8 ounces) crushed pineapple, canned in juice
2 tablespoons chopped walnuts
I cup miniature marshmallows
Preheat oven to 400˚F. Wrap each sweet potato in foil, place on oven rack, and bake for one hour, or until tender when pierced with a fork. Remove from oven and allow to cool 15 minutes. Cut each potato in half lengthwise and carefully scoop flesh into a bowl, leaving shells intact with 1/8–1/4 inch of flesh. Place shells in a baking dish and set aside. Using an electric mixer, mash flesh until smooth. Mix in margarine, brown sugar substitute, and spices. Drain pineapple well in a sieve, forcing out extra liquid with the back of a spoon. Stir drained pineapple into mashed sweet potatoes. Spoon filling into shells; sprinkle with walnuts and press on marshmallows. Return to the oven for 8–10 minutes, or until marshmallows are lightly toasted and potato is heated through.
Calories: 174 calories, Carbohydrates: 36 g, Protein: 3 g, Fat: 2 g, Saturated Fat: Sodium: 37 mg, Fiber: 4 g
Exchanges per serving: 2 starch, 1/2 other carbohydrate.
Carbohydrate choices: 2 1/2.
Tami Ross is a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.
Sweet Potatoes: A Super Food for Diabetics?
We hear it over and over, “Eat your vegetables!” While we all know the importance of including vegetables in meals, we can get pretty bored with the same lineup of veggies.
If that’s the case with you, consider preparing Southwestern Roasted Vegetables as a solution to your daily veggie dilemma. Featured in Holly Clegg’s book “Holly Clegg Trim & Terrific Diabetic Cooking,” this simple combination of crispy, roasted sweet potatoes (yams) with an assortment of vegetables goes great with almost any entree.
As healthy foods go, the sweet potato is hard to beat. Touted as one of the most nutritious vegetables, the bright orange, fiber-packed tubers are rich in vitamins and minerals, and are a great choice for any diet.
When it comes to diabetes, the sweet potato is a very wise choice. Sweet potatoes are a low glycemic index (GI) food. Low GI foods release glucose slowly into the bloodstream, helping avoid spikes in blood sugar levels — an important factor in managing diabetes.
In addition to earning stellar health ratings, sweet potatoes are easy to prepare. The natural sweetness of the yams in this recipe contrasts with the mild zucchini and bold portabella mushrooms. Roasting is a simple method of cooking, and if you line the baking sheet with foil, clean up is a cinch. The end result in both color and taste is amazing. Have fun creating your own vegetable combinations to pair with colorful, nutritious sweet potatoes.
Content Continues Below ⤵ ↷
Southwestern Roasted Vegetables
Roasted vegetables with taco seasoning mix turns a simple selection of vegetables into a trouble-free Southwestern side. Pop any leftovers into a soup pot with some chicken broth for a terrific Southwestern vegetable soup.
Yield: Makes 8 (1/2-cup) servings
- 4 cups peeled, cubed sweet potatoes (yams), cut in 1-inch cubes
- 1 1/2 cups zucchini, cut into small chunks
- 1 small red onion, cut into small chunks
- 1 6-ounce package portabella mushroom slices, halved
- 2 tablespoons olive oil
- 3 tablespoons reduced-sodium taco seasoning mix (about half a 1.25-ounce packet)
- Salt to taste (optional)
- Preheat oven to 425F. Coat baking sheet with nonstick cooking spray or line with foil.
- In large bowl, combine sweet potatoes, zucchini, onion and mushrooms. Toss with olive oil to coat. Sprinkle with taco seasoning and spread vegetables on baking sheet.
- Bake 40 minutes, shaking pan every 15 minutes, until vegetables are tender and roasted.
Nutritional Information Per Serving:
Total Fat: 4g
This recipe is from Holly Clegg’s Trim & Terrific Diabetic Cooking (Holly Clegg, American Diabetes Association). Louisiana Yams are the sweetest variety of sweet potatoes. For information about Louisiana sweet potatoes, including nutritional information and free recipes, click here.
Make Homemade Sweet Potato Chips
I love this sweet potato chips recipe.
Sweet potatoes are one of my favorite vegetables and I eat them often. The nice bonus about them is that they are really healthy too, much better for us than eating regular potatoes (which I have to admit I love too).
This is a very simple recipe as you can see from the list of ingredients. It takes the simple sweet potato and amps it up with just a little olive oil and sea salt. It’s simple, healthy and fabulous.
Here is the brief version of the sweet potato’s natural health benefits:
Sweet potatoes contain almost twice as much fiber as white potatoes. They are heart-healthy, containing a significant amount of Vitamin B6 and potassium. It also contains manganese which helps your body metabolize carbohydrates and is rich in Vitamins C and E and beta-carotene, an important anti-oxident. So switch out your white potatoes often for these orange beauties and easily up your health profile.
Baked Sweet Potato Chips
I love this sweet potato chips recipe. This is a very simple recipe as you can see from the list of ingredients. It takes the simple sweet potato and amps it up with just a little olive oil and sea salt.
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Course Side Dish
Servings 4 Servings
Calories 128 kcal
- 2 sweet potatoes, medium, scrubbed and peeled
- 1 tablespoon olive oil, extra-virgin
- 1/2 teaspoon coarse salt, preferably sea salt
Preheat the oven to 400°F (200°C), with racks in the center and lower positions.
Slice the sweet potatoes into 1/8 inch thick slices. Divide the slices between 2 rimmed baking sheets. Drizzle with oil, toss and spread them in a single layer on the sheets. Bake, flipping once, until the centers are soft and the edges are crisp, 22-25 minutes. Sprinkle with salt before serving.
- These savory sweet potato chips are nice served with wedges of lime.
- Season it Up: I love adding herbs and spices to this basic baked sweet potato fries recipe. Sprinkle rosemary over the tops before baking, or, my favorite is to mix them with the olive oil then drizzle the herbed oil over the potatoes. It’s fabulous. Other herbs that also work well are thyme, marjoram and chives.
- You can also spice it up with a bit of cayenne pepper, or add your favorite hot sauce.
- It is difficult to get sweet potatoes crisp without frying them, so these sweet potato chips are not super crispy. If you want them that way, slice them thinner and deep fry them. These chips are soft in the middle and crispy around the outside, similar to french fries.
- This recipe doesn’t call for the sweet potatoes to be peeled, just well scrubbed. Peeling or not is a choice you can make based on the sweet potatoes you are using. If the skin seems thin and quite free of marks or wrinkles, I would consider scrubbing them well and cooking them with the skin on. Often though the sweet potatoes I see in my grocery stores have slightly thicker skins on them. I prefer to peel those sweet potatoes before I cook them.
Calories: 128kcalCarbohydrates: 23gProtein: 2gFat: 4gSaturated Fat: 1gSodium: 353mgPotassium: 381mgFiber: 3gSugar: 5gVitamin A: 16031IUVitamin C: 3mgCalcium: 34mgIron: 1mg
Makes 4 servings.
I have included this baked sweet potato chips recipe as one of our diabetic recipes because sweet potatoes are very healthy for us and we all need a treat once in a while. That said, sweet potatoes are higher in carbs than many other vegetables so if you need diabetes recipes, use this one if your blood sugar is controlled and your body can handle the carbs.
If you like sweet potato chips, have a look at our other sweet potatoes recipes here.
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Tasty Twice Baked Sweet Potatoes with Pecans
Twice Baked Sweet Potatoes recipe. It’s hard to believe this sweet and tasty treat is diabetes friendly and delicious too! I have a deep love for sweet potatoes. They are an excellent source of fiber and potassium and just taste amazing no matter what. These twice baked potatoes would be a perfect addition to your Thanksgiving meal!
As you probably know, we are a group of registered dietitians who love to cook and to make healthier spins on traditional recipes like twice baked potatoes. What makes this healthier? Add pecans on top of the sweet potatoes instead of marshmallows. This adds protein and healthy fat to your Thanksgiving meal. Actually, why wait until Thanksgiving? These tasty sweet potatoes will liven up any meal. Think about how adding these Twice Baked Sweet Potatoes to a typical chicken or fish dinner.
For more of our nutritious and tasty recipes, take a look at these popular recipes:
We hope you have a wonderful holiday season and try some healthier versions of traditional recipes. For a compilation of tasty Thanksgiving recipes, take a look at this blog. This blog includes low carb recipes for a holiday that is usually bursting with carbs. If you or a loved on needs to be following a low carb meal plan, these recipes will be especially helpful to you this holiday season.
8 Diabetes Friendly Holiday Dishes for a Low Carb Thanksgiving blog includes recipes for your special day.
Twice Baked Sweet Potato
I have a deep love for sweet potatoes. They are an excellent source of fiber and potassium and just taste amazing no matter what. These twice baked potatoes would be a perfect addition to your Thanksgiving meal!
Course: Desserts, Side Dish
Cuisine: American, Vegetarian
Keyword: Easy, Fall, Holiday, Party, Winter
Condition: Chronic Kidney Disease, Diabetes, Low Sodium, Nut Free
Servings: 2 servings
- 2 sweet potato medium
- avocado oil
- 1 tbsp butter unsalted, softened
- 1 tbsp milk
- 1/2 tsp cinnamon
- 2 tsp brown sugar
- 1 tbsp orange juice
- 1/4 cup pecans chopped
Preheat oven to 350°F. Rub outside sweet potatoes with avocado oil (or desired oil). Season with salt and place on baking sheet. Prick each potato with fork several times and bake in oven for 1 hour until soft.
Remove potatoes from oven and cool slightly. Cut off the top third of each potato and carefully scoop out most of the sweet potato flesh, leaving about half an inch to provide support for the sweet potato.
Mash sweet potato flesh well. Add butter, milk and cinnamon and stir to combine. Spoon potato mixture back into sweet potato skins and and return to oven and bake for 10 minutes.
Meanwhile, combine brown sugar, orange juice, and pecans. Spread out on a baking sheet lined with aluminum foil. Bake for 5-6 minutes. Stir, then return to oven for an addition 5-6 minutes. Remove from oven, stir again, and let cool.
When potatoes are finished, remove from oven and top with pecans. Enjoy!
Carbohydrates: 33g | Protein: 4g | Fat: 15g | Potassium: 489mg | Fiber: 5g
Nutrition info is an estimate and may contain errors.
SHOP ‘n SAVE – Recipe: Buffalo Chicken Stuffed Sweet Potatoes
SHOP ‘n SAVE Recipes
Diabetic Friendly, Heart Healthy, Fiber Rich
Yield: 4 servings
Preparation Time: 15 min; Cook: 1 hour 20 min
celery stalks, diced
rotisserie chicken, shredded
plus 1 tablespoon light mayonnaise, divided
plus 1 tablespoon buffalo sauce, divided
salt and pepper, to taste
Yield: 4 servings
Approximate Nutrient Content per serving:
|Calories From Fat:||72|
|Total Fat:||8. 5g|
|Total Carbohydrates:||46 g|
Please Note: Nutritional values listed may vary from final results depending on actual
measurements, products and brands used to prepare the recipe.
Preheat oven to 400 degrees F. Using a fork, pierce potatoes all over and bake in oven for 45 minutes or until soft. Meanwhile, heat olive oil in pan over medium heat. Add the onion, celery, carrot, and mushrooms. Saute for about 15 minutes or until onions are translucent. Set aside.
After sweet potatoes are finished cooking remove from oven and turn the temperature down to 350 degrees F. When cool enough to handle, cut in half lengthwise and scoop out the flesh of the potato. When doing so, be careful to leave some flesh in the potato so that it does not lose its shape. Mix the sweet potato flesh with the vegetable mixture in a large bowl. Add the shredded chicken, 1/3 cup mayonnaise, 1/4 cup buffalo sauce, spices, and Worcestershire sauce. Mix until well combined, mashing sweet potato flesh. Season with salt and pepper to taste. Divide mixture evenly among sweet potato halves.
Mix remaining mayonnaise and buffalo sauce in a small bowl and pour over the top of the sweet potatoes. Place sweet potatoes back in the oven and bake for 10 more minutes.
Photo and food styling by Webstop
Please note that some ingredients and brands may not be available in every store.
SHOP ‘n SAVE Recipes
90,000 Satsumaimo Japanese Sweet Potato Butter with Honey Recipe
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You just can’t miss satsumaimo when its bright red-purple color looks down at you.These are the Japanese sweet potatoes that you may have seen in the market. A common delicacy at every Thanksgiving dinner is Satsuma-Imo, a Japanese sweet potato beloved by paleo fans.
Sweet potato (Ipomoea batatas) is a dicotyledonous plant belonging to the Convolvulaceae family.
Its large, starchy, sweet-tasting tuberous roots are root vegetables. Young leaves and shoots are sometimes eaten as greens.
Of about 50 genera and more than 1,000 species of Convolvulaceae I.batatas is the only important crop plant; some others are used locally, but many are actually poisonous.
This yellow-fleshed sweet potato was traditionally grown in Okinawa and Japan, but you can now find it at any grocery store in America.
This Japanese sweet potato is a staple food in the Okinawa region and is one of the longest living and healthiest people in the world.
This variety of Japanese sweet potatoes is sweeter, has purple or red skin and yellow flesh, and is full of minerals, antioxidants and vitamins.In this post, we’ll cover the health benefits, nutritional values, and several recipes you can make with these potatoes.
But what really sets it apart from American sweet potatoes is what lies beneath the sparkling white coating. One of the earliest plants ever found, sweet potatoes were thought to have originated about 5,000 years ago in Central or South America.
The tuber was exported to China later, in the 16th century, before it reached Japan.
Best grown in milder climates, this crop grew in southern Japan, where Kyushu accounts for over 80% of national production.
Distinguishing satsumaimo from its American counterpart is easy: where American sweet potatoes have brown skin and orange flesh, satsumaimo stands out with a bright reddish-purple skin that covers the pale yellow flesh.
Satsumaimo is sweeter, denser and less oily in taste and appearance, and locals often compare it to chestnut.
Although the above explanation applies to common satsumaimo, there are over a hundred satsumaimo varieties currently available on the market.
Each species has specific characteristics that are ideal for different cooking techniques, varying in shape, color and taste.
Murasaki imo (purple sweet potato) is a common variety, a fairly new variety of satsumaimo with rich purple flesh that is often used in desserts.
See Also: Ideal Recipe for Honey Toast with Condensed Milk
In this post we will look at:
Potato God Edo
There are several Buddhist temples and Shinto shrines dedicated to the Satsumaimo service in the Kanto area (including Tokyo).Looking through his history, it’s no wonder why.
In the middle of the 18th century, after years of rice crop failure, Japan and especially northern Edo (present-day Tokyo) in the Kanto region were ravaged by famine. Riots were also common due to widespread hunger.
Aoki Konyo solved many of these problems when he started growing sweet potatoes and experimenting with sweet potatoes and created satsumaimo.
Soon after, the satsumaimo crops began to grow, and the tubers became an important source of energy to compensate for the rice shortage – a huge change that saved countless lives.
On this occasion, in his pioneering work, Aoki became the “potato god of Edo.”
There is nothing sweeter than this
The sweet and earthy aroma of sweet potatoes makes them delicious freshly steamed without any additional aromas. However, satsumaimo is packed with nutrients like vitamin C, which is an added bonus to its great taste.
Vitamin C is a powerful antioxidant that helps improve your immune system, protect your skin from free radical damage (after sun exposure) and prevent heart disease.
For those who control their weight, satsumaimo is an excellent food choice for several reasons: it is an excellent source of dietary fiber, which is known to not only promote bowel movement, but also help you feel fuller longer; and due to the high water content of over 60%, each serving (100 grams) contains only about 130 calories.
Satsumaimo is also recommended for diabetics due to its low glycemic index, which ensures a slow and steady release of glucose into the bloodstream.
Some of the benefits of satsumaimo include controlling iron levels and blood pressure, improving metabolism, and supporting skin defenses.
Preparation of Satsumaimo
The very first thing to consider is to store them in a cool and dark place. If you have unwashed satsumaimo, place it in a plastic bag and refrigerate for no more than three days.
The Japanese like to combine sweet and salty (for example, many people like to add a little salt to a watermelon).And this recipe is also like that.
The secret ingredient in this first sweet treat, to give it the right touch of pleasure, is a little soy sauce.
Japanese Satsumaimo Recipe
Deliciously sweet satsumaimo with honey butter that you can make at home.
No grades yet
Prep Time 10 min
Cooking time 40 min
Total time 50 min
Course Side dish
- 1 Satsumaimo sweet potato
- 2 tbsp.l. oil
- 2 tbsp honey
- 2 tbsp water
- 2 tsp. soy sauce
- 1 tsp black sesame seeds
Wrap the satsumaimo in cling film and place in the microwave for 3-4 minutes. Then cut it into strips 1 inch thick.
Melt butter in a skillet, place over medium heat and cook satsumaimo.
Once the potatoes are tender, add honey.
Finally add the soy sauce and water and mix thoroughly.Finish with sesame seeds on top.
Keyword Sweet Potato
Satsumaimo is sometimes tricky to cut, but if you want some advice on really good traditional Japanese knives you should read my post about them here.
- Satsumaimo (500 grams)
- Carrots (100 grams)
- Butter (1 tablespoon)
- Mayonnaise (1 teaspoon) 900½92
- Sugar (½ teaspoon)
- Salt (½ teaspoon)
- Start by peeling the satsumaimo and chopping it into small pieces.
- Then steam for about 10 minutes, or until tender.
- You can now peel the carrots and cut them into thin, small pieces.
- Boil the carrots with sugar, butter and salt until they are also soft.
- Mash the carrots and rub with mayonnaise for a creamy sauce.
- Pour over the steamed satsumaimo with this sauce, stir well and serve. Enjoy!
- Pumpkin (200 grams)
- Satsumaimo (200 grams)
- Milk (400 ml)
- Cottage cheese (150 grams)
- Butter (1 tablespoon)
- Breadcrumbs (1 tablespoon)
- Parmesan cheese (2 teaspoons)
- Salt and pepper to taste)
- Peel and seed the pumpkin, then cut into small cubes.
- Then peel the satsumaimo and cut into cubes about half the size of the pumpkin seeds.
- Combine pumpkin and satsumaimo cubes with butter and milk, then cook until tender.
- When tender, add the curd and preheat the oven to 250 ° C.
- Now transfer the mixture to a baking sheet, top with breadcrumbs and Parmesan cheese and bake in the oven for 7 minutes.
Japanese Sweet Potato Bread Recipe
- Wheat Flour – 180 grams
- Purple Sweet Potatoes – 2 pcs.
- Water – 100 ml
- Butter – 12 grams
- Milk powder – 8 grams
- Green tea powder – 40 grams
- White sugar – 18 grams
- Salt – 2 grams
- Baking powder – 3 grams
- Sesame black – 1 tablespoon
- In a large bowl, combine wheat flour, salt, 15 grams of white sugar, baking powder, milk powder (5 grams), green tea powder and water.Mix the ingredients well and add the oil. Knead the dough and make sure you get a soft and smooth result. Wrap the bowl with food wrap.
- Then roll the kneaded dough into balls and add the ground sweet potatoes.
- Meanwhile, cook the purple sweet potatoes and chop them well. When you’re done, divide the dough into 7 pieces and roll them into balls. Squeeze the balls gently, then add ground sweet potatoes to the middle of each ball and roll up.’
- Place the roll on a baking sheet and sprinkle with black sesame seeds.
- First spread the parchment paper on the baking sheet, and then put the balls on the baking sheet. Let them rest for about 30 minutes and then sprinkle the balls with black sesame seeds.
- Place another parchment paper over the balls and squeeze them out onto another baking sheet. Now place the baking sheet in the oven at 185 ° C and bake for 20 minutes.
- Serve when finished.
Learn More: If you have matcha leftovers, you should prepare this Rice Bowl with Ochazuke Green Tea
Japanese Coconut Chocolate Chip Sweet Potato Cookies
First you need cooked Japanese sweet potatoes.For this recipe, place the sweet potatoes in the microwave and then cook them until they are moist. You will need 1 cup for this recipe.
- King Arthur Bread Flour – 1 ¼ cup (sifted)
- Baking powder – 1 ½ teaspoon.
- Baking soda – 1 ½ teaspoon
- Salt – ½ teaspoon
- In a small food processor or coffee grinder, grind the raw sugar cane (Demerara Sugar) to make 1 cup of final product. When grinded, it should look like a certain kind of flour. It improves the texture of the biscuits as well as concentrates the flavor of the spices, and is a very important ingredient in this recipe.
- Add 1 stick of unsalted butter to the icing sugar and beat thoroughly. Next, add 1 large egg.
- You can now add 2 teaspoons of peanut butter, honey (1 tablespoon), ground allspice (2 teaspoons), bourbon-flavored vanilla extract (2 tablespoons), and wholemeal flour (1/2 cup).
- Then add 1 ½ cups of semi-sweet chocolate chips and mix thoroughly.
- Cover the dough with plastic wrap and then wrap the sheet over the bowl to keep it from drying out. Chilling the butter for about 15 minutes is an important step as it prevents the edges of the cookies from spreading too much during baking. During the baking process, the cookies will retain their shape.
- Preheat oven to 350 degrees F, then toast ¾ cups of coconut and be careful not to discolor.Let it cool before adding to the cookie dough. Stir after adding.
- Now put some grease on a baking sheet or baking sheet, and then bake the cookies, baking 6 cookies at a time, until they are golden brown.
Satsumaimo can be a great addition to your kitchen, and we guarantee that any of these recipes will definitely help you enjoy its delicious flavor even more. Give it a try and let us know what you think!
Japanese Sweet Potatoes: Nutrition and Health Benefits
Read Also: Japanese Unagi Eel Sushi Recipe with Sauce
How to Identify Sweet Potatoes?
When in the grocery store, go to the grocery section where you will find a variety of tubers in a wide variety of colors.
However, it will be difficult for you to determine whether you will receive sweet potatoes, sweet potatoes, or white potatoes. These three tubers come from different botanical families and are therefore confused by many people.
So, what should you pay special attention to?
Various types of sweet potatoes
- Red or orange peel and orange flesh (commonly mistakenly labeled as sweet potato)
- Purple peel with oil-colored flesh (Japanese sweet potato)
- Tanned or gray peel with purple flesh (Okinawan sweet potatoes0
- Pale yellow skin with buttery flesh
- Purple skin with purple flesh
In terms of flavor, orange sweet potatoes tend to be sweeter and softer, while other varieties are more starchy and dry. Most grocery stores sell orange potatoes, although other varieties can be found in Asian markets.
Read also: Different types of popular Japanese cuisine
White potato varieties
- Brown with beige skin, with white flesh (this is a typical reddish brown potato)
- Blue or purple skin with white flesh
Also important to note that there are different varieties of Japanese sweet potatoes, but the most common ones are:
- Beni Azima – This variety is mainly eaten in Eastern Japan and is very sweet when cooked.
- Naruto Kintoki – Very common in Western Japan, considered sweet and elegant
- Tosabeni – Considering the # 14 rating (above), this is a signature sweet potato.
- Manasume is another sweet potato brand # 14.
- Goro Shima Kintoki – most commonly used for baking sweet potatoes
- Kugan Segan – refers to the popular Sochu sweet potato
- Tanegashima Mukashi Mistu-Imo is a sweet potato variety with a beautiful orange flavor and colors
- Tanegashima Murasaki Imo – has a very elegant purple color
- Anna Imo – rich in carotenes, beautiful orange color with a very sweet taste
- Tanegashima Gold Imo – this variety of sweet potatoes is grown on the island of Taneko, located on south of Kyushu. It is usually red when raw, but turns dark golden when cooked. Among all these different varieties of Japanese sweet potatoes, purple sweet potatoes are becoming more common.
Nutritional value of Japanese sweet potatoes
Phytonutrients associated with different colors of sweet potatoes have unique beneficial properties. However, all sweet potato varieties have the same nutritional profile.
They are rich in minerals, vitamins and phytonutrients and are therefore considered the healthiest of all vegetables.
Although many people rarely eat sweet potato leaves, they are a very good source of minerals, protein and fiber. The information on micronutrients, macronutrients and phytonutrients below is specific to the sweet potato tuber.
- Carbs 90 130 – For every 100 grams (86 calories) of sweet potatoes, you get 20.1 grams of carbs. Of these, 3.0 g is fiber, 4.2 g is sugar (glucose, sucrose, maltose and fructose) and 12.7 g is starch. Sweet potato starch contains more amylose than amylopectin, which gradually raises blood sugar levels.As a result, sweet potatoes are one of the best foods for diabetics.
- Protein – While sweet potatoes are primarily a source of healthy fiber and starch, they also contain 1.6 g of protein per 100 g serving.
- Fat – Sweet potatoes have a very low fat content of only 0.1 g per 100 g serving and are free of saturated fat.
- Vitamins – It is important to note that Japanese sweet potatoes are very rich in vitamins, especially beta-carotene (provitamin A), vitamins B5 and B6.
- Minerals – Japanese sweet potatoes are also low in sodium and a good source of certain minerals.
- Phytonutrients – Sweet potatoes contain a variety of beneficial phytonutrients. While some phytonutrients can be found in all varieties of sweet potatoes, others do differ depending on the color of the flesh. Japanese sweet potatoes are mostly rich in coumarins, quercetin, peonidin, hirseriol, and kaempferol.
- Phytosterols are cholesterol-like molecules found in plant cells. Studies have shown that consuming 2 g of phytosterols every day can lower low-density lipoproteins by 10%. The most common phytosterol found in Japanese sweet potatoes is β-sitosterol. Campesterol is the second most common, and aliphatic as well as alpha-tocopherol are also found in smaller amounts.
- Polyphenols – They work in our body as antioxidants.They help prevent cancer, Parkinson’s disease, heart disease, and other neurodegenerative disorders. Japanese sweet potatoes are rich in phenolic acids as well as coumarins. In addition, yellow-fleshed sweet potatoes are also high in flavonoids (chizoriol, kaempferol, peonidin, and quercetin).
Health Benefits of Japanese Sweet Potatoes
Japanese Sweet Potatoes are not only delicious and nutritious, they are also healthy. Here are some of the benefits:
You should also check out these Japanese Miso to Potato Soup Recipes
When free radicals react with other molecules in your body, they can be harmful, contributing to disease. But Japanese sweet potatoes are full of antioxidants, including vitamins A and E. In addition to that, they are also full of antioxidant phytonutrients like flavonoids and polyphenols.
In addition, Japanese sweet potatoes also contain some new antioxidants.The metallothioneins (which are proteins) and other polyphenols (derived from caffeine quinic acid) found in Japanese sweet potatoes are also powerful antioxidants.
In addition, sweet potato leaves contain high levels of antioxidants, especially polyphenols. Baking and boiling sweet potatoes are known to increase their antioxidant activity.
They help prevent heart disease
In a study, diabetic mice were given 150 g / kg of flavonoids extracted from sweet potato leaves to reduce triglycerides and cholesterol levels.
When the researchers fed mice a high-fat sweet potato diet for 4 months, their arteries hardened less than mice fed a high-fat diet without sweet potatoes. This is an indication that sweet potatoes may help prevent the hardening of arteries caused by a high-fat diet.
Japanese sweet potato improves digestion and prevents constipation. In a study in which 120 leukemia patients who were undergoing chemotherapy were given 200 grams of sweet potatoes each, they had fewer incidences of constipation and improved bowel movements.
In another study, a group of 93 patients with acute coronary syndrome (heart disease) was given a treatment regimen consisting of sweet potatoes, acupressure and foot baths and showed a reduction in constipation. The patients also used several enemas and laxatives, and they felt comfortable having a bowel movement.
Helps in the prevention of cancer
Research in human cells has shown that polyphenols extracted from Japanese sweet potato leaves can inhibit the growth of cancer cells. Additionally, some researchers claim phytonutrients may help prevent cancer. In addition, there is another molecule (IbACP or the anti-cancer peptide Ipomoea Batatas) that the researchers found kills pancreatic cancer cells.
Japanese sweet potatoes are full of antioxidants that prevent free radicals from damaging our bodies. When you drink a cup of baked sweet potatoes, you get about 52% of your daily value for vitamin C, which is important for tissue repair and wound healing.
In addition, Japanese sweet potatoes contain vitamin A, which helps the body produce immune cells that prevent disease and infection, and has some anti-tumor effects.
Satsuma-Imo contains a number of nutrients that are associated with improved vision as well as eye health. Some of the most potent nutrients are carotenoids, including lutein, zeaxanthin, alpha carotene, and beta carotene.
When you take beta-carotene, isolated from other carotenoids, it can cause some imbalance. However, when it takes a meal where it is accompanied by other carotenoids, it has very powerful anti-cancer and vision-enhancing properties.
Sweet potatoes can improve fertility
Sweet potatoes are a fantastic source of vitamin A, which is an essential nutrient for reproductive health. In addition, they also contain a rich supply of iron, which is known to support fertility.
Helps stabilize blood sugar
Japanese sweet potatoes contain complex carbohydrates and fiber, which are important in stabilizing blood sugar levels and can also help you feel full for a long period of time.
That’s it! This is all you need to know to make an informed decision to consume Japanese sweet potatoes, and we promise you that you will not regret it in the least.You just need to try and experience the benefits first hand.
Learn more about Japanese food: make your life easier with these rice cookers
Jost Nusselder, founder of Bite My Bun, is a content marketer, dad, and loves to try new dishes based on Japanese food and with his As a team, he has been creating in-depth blog posts since 2016 to help loyal readers with recipes and cooking tips.
Potatoes for diabetes: recipes, nutritional value
Boiled potatoes for type 2 diabetes are the most gentle version of the dish made from this root vegetable.Due to the high starch content and high glycemic index, potatoes should be limited in the diet. However, you should not completely refuse: a young tuber contains many useful vitamins and minerals and serves as a source of “good” carbohydrates.
GI and nutritional value
A strict diet and scrupulousness in the selection of the diet are the basis for the treatment of patients diagnosed with diabetes mellitus. These people are prone to weight gain, and eating foods with a high glycemic index is fraught with complications of the disease: blood sugar jumps, and this leads to the development of coma.You should not give up such a familiar vegetable as potatoes with diabetes, but you will have to limit its quantity and choose a gentle type of heat treatment.
Nutritional value and GI of potatoes depends on many factors:
- cooking methods;
- potato maturity;
- are fats or other components added during the cooking process, etc.
|Cooking method||Dish||GI||Calories per 100 g, kcal|
|Fried||Fries||74||95||Instant puree||83 905 06||316|
For cooking it is better to buy medium-sized young root vegetables.
When choosing a potato variety in the market or supermarket, it is better to opt for young medium-sized tubers. The younger the potato, the more benefit it will have. The first harvest contains:
- bioflavonoids – substances that strengthen the walls of blood vessels;
- maximum amount of vitamins C and B.
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Why is potato considered beneficial for diabetes?
Despite the high starch content, potatoes have a number of valuable elements, vitamins and minerals:
- amino acids;
- vitamins of group B, E, PP, C, D;
- antiallergenic component of tomato;
- Fe, K, P, etc.
Potatoes for type 2 diabetes should be in the diet, but the amount will have to be regulated. Potatoes are added to food gradually to control blood glucose.
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How much to soak and how to cook?
Potatoes are soaked for two reasons:
- to reduce starch content;
- to facilitate the digestion process.
If you eat soaked potatoes for diabetes, your stomach will not develop glucose-increasing hormones. Steps of soaking:
- Before soaking, the roots should be thoroughly rinsed under running water.
Wash tubers under running water, if necessary, rub the skin with a brush to remove soil residues.
- Place the unpeeled potatoes in a bowl or saucepan, cover with cool water, leave overnight or for at least 8 hours. This period is sufficient to dissolve more starch and substances harmful to the diabetic’s body.
- After 8 hours, the tubers can be boiled or steamed.
Traditional medicine uses potato juice for type 2 diabetes. It is believed that with the constant intake of 50 grams of juice before meals, you can significantly improve the patient’s health: potato juice reduces blood sugar levels. It is imperative that such therapy be agreed with the attending physician. Juice can be harmful for diseases of the gastrointestinal tract and in the first type of diabetes.
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Mashed potatoes with milk or cream are the favorite food of most people. The soft texture of the dish evokes pleasant memories from childhood, so it is much more difficult to refuse mashed potatoes with a cutlet. The doctors’ answer is disappointing: mashed potatoes for diabetics are taboo. This prohibition is due to the very rapid digestibility of carbohydrates in this dish. If the patient decides to break the ban, it is better to eat puree in water or skim milk.
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Baked potatoes for diabetics
Baked potatoes are easy and quick to cook: washed the tubers, put them in the oven and after 20-35 minutes the dish is ready.This cooking method is the most gentle in diabetes: maximum benefits are preserved, the glycemic index and caloric content are relatively low. The baked potato can be eaten as a stand-alone dish or added to vegetable salads. Do not combine with meat or fish – this will significantly increase the calorie content.
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Recipes for potato dishes
You can eat potatoes in uniforms with salad until the body is reorganized to a new regime.
With increased sugar, the menu is subject to a complete revision.Potatoes are a product with a high glycemic index, therefore, until the patient has developed a nutritional strategy, it is better to coordinate recipes with this root vegetable with a dietitian or doctor. If in doubt, it is recommended to use jacket potatoes in food in combination with vegetable salad.
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Boil 100 grams of celery and mushrooms and 1 small potato each. Cut the mushrooms into slices, the rest of the vegetables into cubes. Mix all components thoroughly.Finely chop a bunch of dill and parsley, add to a bowl of chopped vegetables. Season with salt and pepper to taste, season with a little Greek yogurt. If desired, you can add a grated boiled egg to the salad.
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Potato soup with plantain
In 300 ml of boiling water, put a small potato, chopped into cubes, chopped onion, finely chopped plantain leaves, salt, pepper and cook until tender. Season with a teaspoon of sour cream, sprinkle with fresh herbs.Crumble the hard-boiled quail egg into a plate before serving.
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- Cook the second broth from lean meats.
- Remove the beef or poultry from the broth, add the diced potatoes, 3 tbsp. l. fresh green peas, 2 tbsp. l. green beans, 250 g of chopped white cabbage.
- Simmer the finely chopped onion and small courgette in a skillet with a little olive oil.At the end, chop the blanched tomato into frying.
- After the potatoes are completely cooked, add the frying to the broth.
- Before serving, finely chop the herbs and beef into a plate, pour over the soup.
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Multicooker beef stew
To prepare stew, you need to cut the root vegetables into cubes.
- Select “braising”, put 200 g of beef cut into strips into a preheated bowl. Simmer for 15 minutes, stirring occasionally.
- Cut 2 potatoes into cubes, chop 200 g cabbage, combine with meat, simmer for 15 minutes.
- In a frying pan, simmer finely chopped onion and 200 g of mushrooms, combine with stew.
- Add 1 st. l. tomato paste, simmer for about 10 minutes.
- Sprinkle herbs on the finished dish.
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Potato casserole with chicken fillet
This dish may not be eaten very often: the combination of meat with potatoes affects the sugar in the blood. Boil 0.5 kg of potatoes in their uniforms, peel, mash with a fork. Add a little potato broth, salt.Pass the boiled fillet through a meat grinder and mix with the passaged onion. Grease the form with a thin layer of oil, put potatoes, on top – meat and onions. Pour chicken egg whipped with salt and spices. Bake in an oven at 200 degrees for no more than 15 minutes, readiness to check on the omelet on the surface.
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- Soak a glass of beans overnight, boil in salted water.
- Boil 1 jacket potato.
- Chop the beans and potatoes with a blender or mince.
- Add fried onions, 2 raw eggs, salt, pepper and other spices to the minced meat.
- Form the patties, roll in breadcrumbs, place on a baking sheet and bake in the oven.
- Serve with salad.
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Is starch harmful and how to get rid of it?
Potatoes are second only to legumes and grains in starch content. Due to the large amount of this compound, it is recommended for diabetics to limit potatoes.
Fried root vegetables are harmful to diabetics, therefore they are excluded from the diet.
Studies of recent years show that fried tuber is harmful, but jacket potatoes are quite acceptable. It is necessary to take into account the following nuances:
- there is more starch in small tubers;
- early potatoes contain only 8% of this substance.
A resistant type of starch is formed in the tuber cooled after heat treatment. Its advantages:
- resistant to digestion;
- is able to reduce appetite;
- is a nutrient base for protective bacteria in the intestine;
- prevents cholesterol from entering the bloodstream.
Starch with diabetes should not be completely eliminated from the diet – it is a source of “good” carbohydrates. It is necessary to refuse potatoes only if it is advised by a doctor. In other cases, you should observe moderation, choose early tubers, do not forget to soak them and choose gentle heat treatment methods.
Baking for diabetics without restrictions. Safe tasty recipes
Diabetes mellitus, which is accompanied by high blood glucose levels, imposes dietary restrictions on a person.And first of all, this applies to all kinds of sweets. In this case, baking for diabetics is most often contraindicated. And if people with 1 group can sometimes pamper themselves with this or that kind of dessert, then type 2 diabetics are deprived of the joy of eating sweets. But it was like that before, and today cooking allows you to prepare desserts for all types of diseases without health consequences.
Safe baking recipes for diabetes
Despite the absence of sugar and other flavors in the dough, baking recipes for diabetics are varied in composition, product type and taste.Pies, cookies, pancakes and cheesecakes are tasty and healthy. And if for someone such a dish seems bland, then after a close acquaintance with it, this impression disappears.
Cheesecakes with banana for diabetes
Let’s start with a recipe with a photo of cottage cheese baked goods for diabetics. After all, this dairy product occupies an important place in the diet for diabetes mellitus and I do not represent any danger for patients with syrniki. and prepare the most tender banana cheese pancakes. The absence of sugar and oil makes them dietary and healthy.
- Cottage cheese – 400 gr
- Egg – 1 pc.
- Oatmeal – 3 tbsp. spoons
- Banana – 1 pc.
Cooking method – frying
Cuisine – European
Preparation time – 12 minutes
Cooking time – 15 minutes
Number of servings – 2 portions
Decide on the taste of cheesecakes and prepare the required ingredients. The proposed recipe for syrniki with sugar for diabetes can sometimes be used for type 1 disease, and for type 2 diabetics, it is better to replace sugar with fruit or a sugar substitute.Instead of banana, you can use berries for sweetness, and add vanilla or cinnamon for flavor.
Place oatmeal in a blender and grind until flour.
Tip . For this recipe, we will use the whole mixture obtained, but if you sift it, you get 2 types of products: pure flour and bran. Both flour and bran can be used together or separately in baked goods.
Mash a small banana well with a fork.
Break up the curd from lumps, for this you can knead it with a crush.
Tip. Do not use wet curd, it is better to squeeze the product well before use.
Drive an egg into a bowl of cottage cheese.
Mix the ingredients well.
Add the crushed banana to them and stir again.
Pour in the last of the oat flour and form a homogeneous dough for the curd cakes. Let the mixture stand for 7-9 minutes.
In a hot thin skillet, fry the syrniki over low heat.
After browning one side, turn the garments onto the other.
Tip . Don’t worry if the pancakes are lightly browned, this will caramelize the sweetness of the banana.
Serve ready-made cheesecakes for tea with berries or banana pieces.
You can find another low-carb recipe for pancakes in this video:
Pancakes with berries for type 2 diabetics
Classic pancakes and pancakes recipes for people with diabetes are highly undesirable. However, if you make them from wholemeal flour, then diabetics of both types 1 and 2 can enjoy pancakes. The main thing in this business is to know the secrets of making the right pancakes.
- Rye flour – 1 cup
- Cottage cheese – 60 gr
- Egg – 1 pc.
- Blueberry – 100 gr
- Vegetable oil – 2 tbsp. spoons
- Stevia – 2 g
- Baking powder – ½ teaspoon
- Salt – a pinch
- Wash blueberries well and dry with a towel.
- In a bowl, combine salt and rye flour.
- In a second bowl, beat the stevia and egg.
- Mash the curd and beat it thoroughly with the egg mass.
- Combine dry and wet ingredients together. Mix them thoroughly.
- Stir in baking soda and blueberries, gently spreading them throughout the mixture.
Tip. The classic recipe for diabetic dough can be diversified not only with berries, but also with pieces of fruit, nuts or vegetables.
- Pour vegetable oil into the dough last, it will allow the pancakes to not stick to the pan when baking.
- Fry pancakes on both sides until lightly browned.
Apple pie for diabetics
To enjoy homemade sweets, any diabetic baked goods must be tailored to the needs of such people. Diabetics can prepare their favorite meals by replacing sugar with honey or stevia, which helps control blood sugar.And sugar-free apple pie is a healthy alternative to the classic charlotte.
- Flour – 3 cups
- Apples – 4 pcs.
- Egg – 4 pcs.
- Yogurt – 1 cup
- Vegetable oil – ¾ cup
- Lemon – 1 pc.
- Baking powder – 1 bag
- Honey – to taste
- Prepare the ingredients. It is better to take eggs at room temperature, and use yogurt with a minimum percentage of fat content.In general, such homemade cakes for diabetics can be prepared with low-fat sour cream or kefir. It is better to take corn or sunflower oil as oil.
- Sift flour into a bowl with baking powder.
- Separate the egg whites from the yolks. Beat the whites until stiff.
- Beat the yolks and honey separately until smooth.
- Add yoghurt, butter, zest and lemon juice to the yolks. Stir everything thoroughly until creamy.
- Gradually add tough whites to the yolks, stirring gently.
- Stir in flour 2-3 times. Knead a smooth, viscous dough.
- Wash apples well. Core and peel if desired.
- Cut the prepared fruit into thin slices.
- Grease a baking dish with a thin layer of vegetable oil.
- Pour ½ dough into a mold.
- Place half of the apple slices on top in an even layer.
- Pour the remaining dough over the fruit and place the apples on top.
- Sprinkle cinnamon on the cake if desired and bake in a hot oven for 30 minutes.
Homemade Rye Flour Biscuits
To avoid high blood sugar from snacking on cookies or adding tea to your blood sugar, it is important to follow these guidelines and choose a low-fat, unsweetened and non-fatty product. Only household products can meet this criterion. Therefore, we offer a simple recipe for baking rye flour for type 2 diabetics.
- Rye flour – ½ cup
- Margarine – 100 gr
- Sweetener – ⅓ cup
- Quail eggs – 3 pcs.
- Salt – a pinch
- Dark chocolate – optional
Method of preparation
- Mix quail eggs with sweetener until smooth.
- Crush the flour with salt and soft margarine with your hands until crumbly.
- Mix dry and wet components together.
- If you want to give the cookies a chocolate flavor, then make shavings from a small piece of dark chocolate and add them to the dough.
- Form small balls from the total mass and place on a baking sheet.
- Bake homemade cookies at 180C for about 15 minutes.
Traditional blood sugar biscuits are also made with cottage cheese or oatmeal. You can find a simple recipe for diabetes mellitus cookies from oatmeal with a nut-coconut flavor in the video.
Puffed meringue cookies from protein and sweetener
Baking recipes for diabetics are not limited to flour and curd products. The assortment of sweets is quite wide, the main thing is to prepare them only from permitted products.Egg white is one of those, so that the available meringue will always be on the table.
- Egg white – 1 pc.
- Saccharin – to taste
Method of preparation
- Combine egg white with sweetener.
- Beat the whisk until firm peaks.
- Grease the parchment with vegetable oil.
- Spoon the whipped egg whites onto the paper.
- Bake meringue cookies at a temperature not exceeding 180C for 12-15 minutes.
Cupcakes with raisins and curd cream
Holiday desserts should not be taboo for people with the disease. We offer bright baking recipes for type 2 diabetes, which will be appropriate on the tables on the days of any celebration.
- Oat flour – 4 tbsp. spoons
- Egg – 1 pc.
- Margarine – 55 g
- Raisins – 1 ghmen
- Lemon zest – 1 tsp
- Sweetener – to taste
- Ricotta – 250 gr
- Yogurt – 100 gr.
9077 optional) – 200 gr
Method of preparation
- Beat softened margarine with egg until it increases in volume.
- Add sweetener and lemon zest to the mixture, mix everything.
- Add flour in portions and knead to a smooth dough.
- Add the washed and squeezed raisins to the cupcake batter. Stir the berries evenly.
- Grease muffin molds with a thin layer of butter or margarine. Fill the forms with dough by ⅔ of the volume.
- Bake muffins at 20 ° C for 25-30 minutes. Allow ready-made diabetic cakes to cool completely.
- Whisk the yogurt with ricotta into a fluffy mass.You can add some fresh or frozen berries to the cream for flavor and color.
- Using a pastry bag, transfer the cream onto the completely cooled muffins.
A festive batch recipe for type 2 diabetes mellitus is easily suitable for all supporters of proper nutrition. Replacing flour with buckwheat, rice or rye, the combination with filling with cream and the composition of the dough with various berries makes it possible to diversify baked goods, timed to any celebration.
Another version of the festive dessert, a pie for diabetics, cheesecake, can be found on the video
Basic rules for making desserts for diabetes
Diabetes mellitus, unfortunately, is a disease of millions of people. And in order to keep the body normal, it is necessary to regularly and carefully monitor the diet, especially with regard to sweets and carbon-containing foods. Therefore, when buying or making homemade cakes for diabetes mellitus, you should focus on the glycemic index of the products from which the dessert is made.The lower this indicator, the safer the product for the health of a diabetic. In this regard, we will give some tips on the use of products for making pies, pancakes, casseroles and cookies for type 1 and type 2 diabetes.
- Wheat flour must be replaced when making sweet desserts. Rye flour is considered the undisputed leader in diabetes, but you can also use buckwheat, oatmeal, corn, chickpea and pea flour. Bran of any kind is also acceptable for baking.
- It is better to use vegetable or low-fat margarine instead of butter. Also kefir or low-fat yogurt with sour cream is well suited for the dough.
- Instead of dangerous sugar, use sweeteners and sweeteners that do not raise blood sugar. These include fructose, xylitol and sorbitol, honey, maple syrup. But the best sugar substitute for any type of diabetes is stevia.
- For pies and pies for diabetics, choose unsweetened berries and fruits, boiled eggs and low-fat cottage cheese.
- No matter how much you want to indulge yourself with sweets, you can not even abuse low-calorie desserts. To avoid health problems, diabetics are better off limited to desserts 1-2 times a week. When tasting an unfamiliar product, it is recommended to measure your blood sugar level before and after taking it in order to find out the effect of a particular sweetness on the body.
|Cooking method||Dish||GI||Calories per 100 g, kcal|
90,000 👩⚕️💉👨⚕️Potatoes for diabetes – Diabetes mellitus
A lot has been written about the benefits of potatoes for the body of a diabetic – some doctors believe that its benefits are undeniable, while others, on the contrary, believe that potatoes are one of the most dangerous and useless products.
However, we do not agree with either one or the other – taking a neutral position, we are inclined to believe that a certain dose of potatoes per day will be very useful. Therefore, we invite you to look at the “potato problem” from the other side.
Potatoes contain a lot of useful vitamins – E , D , B , B1 and many others. Most of them are not only useful, but even necessary to maintain the normal functioning of the body.
Potatoes contain iron , phosphorus , complex compounds and, of course, starch .
Of course, starch plays an important role for a healthy person, but for the immunity of a diabetic, this compound is not very safe. Polysaccharides cannot be excluded from the diet at all, you just need to know how to soak potatoes for diabetes.
Why soak potatoes
By soaking potato tubers, you not only leave a small percentage of starch in them (which will be enough for a diabetic), but also get rid of many related reaction by-products.
Believe me, it is better to take all the necessary precautions than to be treated later for various collateral troubles.
The glycemic index of potatoes is approximately 80% , although it all depends on the specific variety of this vegetable. It is also necessary to soak potatoes because it is much easier for the stomach to cope with its digestion, without throwing hormones and stimulants into the body, which play the role of a catalyst for increasing glucose levels.
There is only one thing – you should not eat mashed potatoes.Not worth it at all. No, of course, you can indulge yourself with this food a couple of times a month, but health is more expensive. The carbohydrates found in mashed potatoes are much more “long-lasting” than in soaked potatoes.
The benefits of this vegetable
- ascorbic acid. It helps the body to cope with acute respiratory infections and colds;
- calcium for the musculoskeletal system;
- vitamin D, which helps to absorb calcium;
- Vitamins of group B, necessary for the normal functioning of the nervous system;
- Vitamin E, which is responsible for the condition of the skin and hair;
- Zinc and cobalt to support immunity and men’s health;
- Manganese, copper responsible for fast metabolism;
- Iron for the maintenance of normal hemoglobin;
- Phosphorus for vision, brain;
- Potassium for heart health.
Potatoes for type 2 diabetes provide energy to a weakened body. But due to the high level of polysaccharides in this vegetable, you can eat it in small portions. It is important to consider both the portion sizes and how the vegetable is prepared. Those who doubt whether it is possible to eat potatoes with type 2 diabetes mellitus can estimate the calorie content of dishes made from this vegetable – it is small.
Calorie content of dishes from this vegetable
|No.||Cooking method||Calories per 100g, kcal|
|1||Boiled in a jacket||65||13|
|4||Baked with peel||98|
|5||Boiled potatoes without peel|| Cooking 900
Type 2 diabetes mellitus gives an additional load to all organs, so you need to especially take care of the liver, pancreas, kidneys, not eating fatty, fried foods.
Fans of chips and fried potatoes can indulge themselves with such dishes very rarely: no more than once a month. Moreover, they should be cooked only in vegetable oil.
It is better to refuse fried foods on animal fat completely.
Jacket potatoes are the most useful in this disease. The rind contains the most valuable nutrients. This method allows you to preserve the healthy ingredients of this vegetable. For people with type 2 and type 1 diabetes, this cooking method is more suitable than others.
With any method of cooking, potatoes with diabetes mellitus must first be soaked in order to get rid of excess starch.
Do it like this: wash the tubers, then pour clean cold water overnight. In the morning they can be boiled or baked.
Thanks to soaking, potatoes lose starch, so they are easier to digest in the stomach. Soaking makes this product safer for people with diabetes. He stops sharply increasing sugar. Soaked potatoes for type 2 diabetes can be steamed to make them even healthier.
Secrets of the preparation of this product
Microwave baked potatoes are dry and tasteless. It is better to cook it in a regular oven, season with salt and put a thin slice of bacon on top.
Potatoes as a side dish can be used in small quantities. Potatoes and mushrooms go well. But there are a lot of dishes to which you can add this vegetable to make them even tastier and healthier.
With diabetes, you can eat vegetable stews. To prepare such a dish, take tomatoes, zucchini, bell peppers, onions and potatoes.All vegetables are cut into cubes, then stewed in a little water over low heat. Then add some vegetable oil. The dish is salted shortly before cooking.
Potatoes are an essential ingredient in many soups. In the soup, it will not do any harm, because there are very few potatoes in a portion of this dish.
Potatoes for type 2 diabetes can be added to cutlets. You can make zrazy from it.
Recipe. Zrazy with meat
Steam the veal without salt. Twist it into a meat grinder and salt.
Boil tubers, mash and salt. Make small tortillas, then stuff with meat. Put in a double boiler and cook for 10-20 minutes.
Garnish with green parsley.
Thus, to the question: is it possible to eat potatoes with diabetes, you can safely answer – yes. It is possible, but not more than 200 g per day. Cook it right and enjoy your favorite dish.
Effects of potato juice on the body
Potato juice in case of diabetes mellitus can really become useful for a patient only if it is consumed exclusively in fresh form. When fresh juice is consumed, about 80% of the beneficial components are guaranteed to be retained.
What are the benefits of potato juice for type 2 diabetes? First of all, it should be noted the high anti-inflammatory qualities, which is considered one of the most important qualities in the presence of type II diabetes mellitus in the patient’s body.
In addition, potato juice has excellent wound healing properties and acts on a person as a general tonic. A huge role in type 2 diabetes is played by the ability of potato juice to stimulate the activity of the pancreas. Drinking potato juice in the second type of diabetes allows you to revive the activity of the pancreas.
If a person has a second type of diabetes, then when drinking potato juice, he is advised to adhere to the following rules:
Medicinal properties of potato juice
The use of potato juice has become widespread in both traditional and folk medicine.
The juice of this vegetable contributes to:
Improving the functioning of the pancreas helps to increase the production of the hormone insulin by the beta cells of the pancreas.
Basic rules for using potato juice in treatment
The optimal time for treatment with potato juice is from July to February. This period differs in that the potatoes contain the maximum amount of valuable and useful components.
When using the product as a medicine, it should be remembered that in the period after February, a harmful chemical compound, solanine, accumulates in potatoes.
It should be remembered that the potato juice treatment will only be effective if fresh product is used.Do not store the product in the refrigerator.
Shake the juice well before taking the product.
After making the juice, let it stand for 1-2 minutes, this will allow you to extract the maximum amount of useful compounds from the product after the juice has stood, you can drink it.
Juice that has stood for 10 minutes or more should not be consumed. The juice that has stood for more than 10 minutes changes its color and becomes dark, after this time the juice loses most of its beneficial properties.
The best treatment option is to use pink potatoes.
After taking potato juice, rinse your mouth thoroughly. To remove residual juice from the mouth. This is due to the fact that the components of the juice contribute to the destruction of tooth enamel.
Before starting a therapeutic course of treatment with potato juice, you should stop eating spicy, meat and smoked products.
To get potato juice, you will need to use a non-flabby pink tuber.It should be washed well, peeled and grated on a fine grater or chopped through a meat grinder with a fine sieve installed. The resulting potato mass should be squeezed through cheesecloth folded in several layers.
The use of potato juice and contraindications
When using potato juice for medicinal purposes, remember that when the drink is exposed to the sun for a long time, a poisonous substance – solanine, which belongs to the group of alkaloids, begins to form in it.This chemical compound can cause severe poisoning in humans.
The use of the drink is contraindicated if the patient has low acidity in the gastrointestinal tract. You should also refuse to take juice if the patient has severe forms of diabetes mellitus, which are accompanied by a whole range of complications, especially for those who have complications in type 2 diabetes. The use of juice is contraindicated if the patient with diabetes mellitus is obese.
Potato juice is not recommended to be taken in the course of treatment for a long time. This is due to the fact that the drink, with prolonged use, can have a negative effect on the functioning of the pancreas.
Potato juice can be used as an independent product or as a component of a juice mixture.
Multi-component juices can be prepared for use, which include drinks made from cabbage, carrots or cranberries.To prepare multicomponent drinks, mix juices in a 1: 1 ratio. When using such drinks, their taste is significantly improved, but the therapeutic effect on the body becomes somewhat reduced.
It is recommended to take such a remedy in half a glass 2-3 times a day 20 minutes before eating.
If a person suffering from diabetes mellitus has hypertension and headaches, it is recommended to use potato juice undiluted three times a day.The volume of the drink drunk at a time should be a quarter of a glass.
It is recommended to drink a quarter of a glass of juice three times a day if a person does not have type II diabetes mellitus. Juice intake helps to improve the patient’s condition and stabilizes the functioning of the pancreas.
The use of juice by diabetics in case of stress and gastrointestinal ulcers
If disorders in the functioning of the pancreas are detected, it is recommended to use a drink made from carrot and potato juices for therapeutic purposes.To prepare such a drink, you should take juices and mix them in equal proportions.
If a patient has a stomach ulcer, he should take potato juice for 20 days. Juice intake should start with a quarter of a glass and gradually bring its volume to half a glass.
At the end of the course of treatment, the volume of consumed juice should be raised to ¾ glass at a time. The juice should be taken three times a day. After 20 days of admission, you should take a break for 10 days.The course should be repeated after 10 days of rest.
If a diabetic patient is experiencing stress or insomnia (more about the manifestation of insomnia in diabetes), it is recommended to take a drink consisting of a mixture of several juices. The drink contains potato juice, carrot juice and celery juice. The drink is prepared in a ratio of 2: 2: 1, respectively.
This drink should be taken three times a day, 30 minutes before eating. Vitamins of group B, which are part of such a mixture, have a beneficial effect on the central nervous system of a diabetic, providing a calming effect.What is useful for diabetics – the video in this article will tell.
Why is starch dangerous?
Potatoes contain starch. This substance promotes rapid satiety. Together with the low calorie content and great benefits of potatoes, it can be concluded that starch is not harmful for diabetics, but this opinion is erroneous.
With the use of starchy foods, the body receives a lot of energy. However, not all of it is consumed. Unused carbohydrates can increase blood sugar and worsen the well-being of a diabetic patient.When starch interacts with saliva, it quickly causes a spike in sugar.
Also, this substance contributes to weight gain, therefore its use in diabetes should be controlled, in order to avoid deterioration of the patient’s well-being.
Potatoes: to eat or not to eat?
Diabetes Meals are low in calories, especially to control the patient’s weight. When compiling the menu, in this case, the amount of carbohydrates, the glycemic index and the load are taken into account.All this makes it possible to predict how a particular food product will affect the patient’s blood sugar level.
Boiled potatoes can be eaten with type 2 diabetes, but the root vegetable should be prepared before boiling so that starch comes out of it.
Those who doubt whether diabetics can eat boiled potatoes and fried potatoes with type 1 and 2 diabetes mellitus do not have to worry – the beloved root vegetable is present in the patients’ menu.
This root vegetable is a valuable source of many trace elements.Advantages of potatoes:
The disadvantage of a root vegetable is its high calorie content, a large amount of carbohydrates and starch in the composition, which causes an increase in sugar levels.
How to prepare a root vegetable
Potatoes for type 2 diabetics should be prepared before cooking.To do this, the fruits are cleaned and washed, and then poured with water.
Potatoes soaked in water for half a day can be eaten with diabetes. 12 hours is enough for all the starch to come out of the root crop, as well as various pesticides used in growing potatoes.
This method can also be used for young potatoes. Soaked fruits are recommended to be cooked in a double boiler or simply cooked. Thus, the dishes are low-calorie and healthy, in contrast to fried potatoes, for the preparation of which vegetable oil is used.
Options for dishes with potatoes
The most delicious and healthy option for using potatoes is cooking in a double boiler. The root vegetable prepared in this way serves as an excellent side dish. To make it even tastier, it is recommended to sprinkle with fresh herbs and young garlic.
The root vegetable soaked for 12 hours can be added to any soups. The most useful will be low-fat soups cooked in a second broth. You can add fresh herbs, your favorite vegetables and lean meat or poultry to the soup.
Young potatoes are best eaten either boiled or steamed. A tasty and aromatic side dish can be seasoned with low-fat sour cream and herbs, but it is better for diabetic patients to refuse butter, since this product has a very high glycemic index.
Diabetes puree is a prohibited product. Especially if milk or butter is added to it. If you really want to pamper yourself with mashed potatoes, it should be prepared from soaked potatoes and in water, without adding dairy products.
From time to time you can pamper yourself with fried potatoes. The main thing is to use soaked fruits and a minimum amount of vegetable oil. French fries cannot be consumed due to the large amount of oil required for cooking potatoes.
The most useful potato for diabetics is baked potato. You can bake the dish together with other vegetables, garlic and herbs.
Baked potatoes will be an excellent side dish, but they should not be overused. In type 2 diabetes, potatoes can be added to the menu, but not more often than twice a week. You are allowed to eat a portion of 150 grams per day.
Alternative to potatoes
Turnip can replace potatoes in the menu of a diabetic patient. This root vegetable contains many vitamins and minerals necessary for the body, is low in calories and a small amount of carbohydrates.Another positive property of turnips is to strengthen the body’s immune defenses.
This product is eaten daily. For a side dish, baked or boiled turnips are suitable. It has a mild taste and pleasant aroma, quickly saturates the body with energy and does not get bored.
Turnips can be added to vegetable stews or mashed. It will be a great substitute for potatoes in soup. The root vegetable goes well with other vegetables.
Since you cannot eat white bread with diabetes, ground turnip will be an excellent substitute for bread when preparing minced meat for cutlets.As part of the diet, turnips will replace any cereals, root vegetables and pasta that patients do not want to eat.
The only disadvantage of the root crop is that you can buy it in not every store. The undeservedly forgotten vegetable is not very popular, therefore, to prepare delicious and dietary dishes, you will have to try to find it on sale.
If you want to eat potatoes, remember that young tubers of small size are the most useful.As a rule, they look unsightly, so many people prefer large tubers that are easy to peel. Small potatoes contain less starch and are recommended for diabetics.
In what form to use
Carbohydrates are divided into simple ones, their body absorbs quickly, and complex ones, which are absorbed slowly or not at all. The fastest carbohydrate is starch; it is found in large quantities in potato tubers. Excessive consumption of starch in food is not desirable not only for type 1 or 2 diabetics, but also for healthy people, because it can cause the deposition of “strategic” reserves in the body.
With diabetes, nutritionists recommend eating baked and boiled potatoes. You can cook potatoes in their uniforms, since most of the necessary substances are located under the peel. And although most of them are destroyed during cooking, some of them remain. It is worth noting: the glycemic index of cooked potatoes in their uniforms is 65, which refers them to dishes with an average GI value, in contrast to the peeled boiled tuber, which has a glucose index of 70 – this is a high GI product.
Baked potatoes can also be consumed by both type 1 and type 2 diabetics. When baking, it is also recommended to leave the skinned tubers. The calorie content of one potato is 114 kcal. This is not much, but it is always worth remembering that the starch contained in this product is processed quickly, so that the feeling of hunger will soon return again.
It is advisable not to use mashed potatoes at all, this dish can increase glycemia, like Coca-Cola or a cake.
It should be remembered that the foods prohibited for diabetes are:
Nutritionists believe that soaking potatoes before cooking will help minimize starch and make them easy to digest.The body will not release hormones that can increase blood sugar. It is better to fill the peeled tubers with cold water and leave for 2 hours. The starch remains in the water and potatoes can be safely used for food.
With diabetes, nutritionists recommend cooking potatoes in a slow cooker or oven. Baked potatoes contain 150 calories and can be eaten with baked vegetables or salad. But of course, it is healthier to eat boiled car.
Watch the video: What potatoes can you eat with diabetes mellitus?
dessert recipes for diabetics / Recipes / Basket
Diabetes mellitus means giving up sugar, and therefore most of the sweets that are sold in confectionery departments.However, this is not at all a reason to give up treats – delicious dietary desserts can be prepared on your own. On the eve of World Diabetes Day, which is celebrated on November 14, the RIAMO correspondent spoke with a nutritionist and found out what recipes can be implemented in your kitchen.
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This tasty treat will appeal to all family members, and it will be safe for diabetics.The sweetness of the dough comes from stevia, which is a natural substitute for sugar. Anna Basova, a nutritionist at the NUZ NKTs JSC Russian Railways, notes that the energy value of stevia is practically zero. But the entire recipe requires four grams of stevioside, and the daily intake is two grams. So do not get carried away and stretch the pleasure.
Required: 150 gr. oat flour, 100 gr. cocoa powder (no sugar or sweeteners), 2 eggs, 60 ml low-fat milk, 4 grams of stevioside, 1 tablespoon vegetable oil, a bag of baking powder.
Mix everything dry and loose, stir to get a homogeneous mass. Beat eggs separately, add milk and butter. Pour the resulting liquid into the dry mixture and knead, then pour it into molds. It is important that there is about a third of the space left in the mold, otherwise the cupcakes will “run away”. Bake on maximum microwave power for 2-4 minutes.
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Cottage cheese cake with pumpkin
The cake does not require baking and has a delicate soufflé texture.The beauty of the recipe is to use low-fat yogurt, which the nutritionist advises to replace sour cream. It also includes nuts. They are useful, but they are high in calories, so you shouldn’t get carried away.
Required: 3 tablespoons of oatmeal, 20 gr. nuts, 2 tablespoons of natural yogurt (can be replaced with yogurt), 1 tablespoon of honey.
For soufflé – 150 gr. pumpkin puree, 150 gr. low-fat cottage cheese, 100 gr.yogurt, a glass of milk, 10 gr. gelatin, 1 tablespoon of honey, a packet of vanillin.
Mix and grind flakes and nuts, add yoghurt and honey. Mix and get the base for the cake. It must be laid out on a baking sheet covered with parchment in an even layer and put in the refrigerator for several hours to freeze the mass. In the meantime, we are preparing the soufflé.
Soak gelatin in milk, mix pumpkin with cottage cheese, yogurt and honey. Add a bag of vanillin, mix.Heat the milk with gelatin and wait until the granules disperse. Pour the soufflé mixture with the resulting hot liquid and mix. Gently pour the result onto the base and place it in the refrigerator until the soufflé hardens completely.
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Pie with curd and berry filling
The nutritionist notes the benefits of cottage cheese, especially low-fat or low-fat. It can be consumed in a large enough quantity, so the delicious filling will not hurt.Berries and natural spices give a special aroma to baked goods.
Required: 180 gr. cottage cheese, 70 gr. oatmeal, 10 gr. bran, vanillin, stevia, or sweetener to taste. For the filling you need 350 gr. cottage cheese, one egg, 300 gr. berries, vanillin, sweetener.
First you need to make the base of the dough pie. To do this, mix cottage cheese, oatmeal, bran and vanilla, add sugar substitute. You can grind everything in a blender, but don’t get carried away and turn the ingredients into flour.
Put the mass in a silicone mold. If there is no non-stick coating, then first cover the form with parchment. We form a beautiful edge near the test basket and put it in an oven preheated to 180 ° C for 10 minutes.
For the filling, beat the cottage cheese, egg and pitted berries, add vanilla and sweetener. If the berries are fresh, not frozen, then it is better to add them whole to the filling without chopping them in a blender. Put the filling in a mold with browned dough and bake for half an hour.You can decorate the finished cake with mint leaves or sprinkle with cinnamon.
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This recipe is higher in calories than the previous ones, it contains a total of 1.2 bread units (XE). But in general, strudel is good for diabetics if you don’t eat it in one go. Aromatic apples and lemon peel will make the recipe a favorite.
Required: two large apples, 1 teaspoon of cinnamon, 50 gr.sorbitol or splenda, 1 teaspoon of lemon zest, juice of half a lemon, 45 gr. margarine, 20 g of ground walnuts, five layers of filo dough.
Remove the skin from the apples, cut out the core and cut into slices. Melt a tablespoon of margarine, add apples, sprinkle with cinnamon and sweetener, add lemon zest and squeeze out the juice. We fry for 10-15 minutes, the apple slices should become softer. As soon as the juice begins to thicken, remove the saucepan from the heat and let it cool in a cool place.
Melt the remaining margarine and grease the dough with it – it can be from the store or prepared by yourself. Sprinkle the dough with walnuts on each side. In order to calmly turn over and not damage the layer, roll it out on a clean towel, from which the dough can be easily removed.
Then lay out the filling, leaving 2 cm of dough at the edges for a reserve. We also roll the strudel into a roll using a towel or silicone mat. Sprinkle the top with nuts and send to the oven.Bake until golden brown.
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Baked pears with ginger
A dietitian advises the use of baked fruits as an alternative to sugar-sweetened sweets. A healthy and vitamin-rich dessert can be prepared, for example, from pears. Ginger and marmalade will add an exquisite rich taste to the dessert.
Required: 4 hard pears.15 gr. ground ginger, 1 tablespoon sugar-free marmalade.
Wash pears and cut them into halves. We remove the core and tail, make a notch in the middle to make a stuffing boat. We mix ginger and marmalade, divide into eight parts and put in pear boats. Sprinkle the halves with water with the addition of lemon juice, so the fruit will not burn. Put the pears with the filling down on the parchment and send them to the oven until golden brown.
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General advice from a dietitian
Diet desserts are best consumed in small quantities and after a main course with a low glycemic index, under fasting blood glucose control, and two hours after a meal.
For patients with type 1 diabetes mellitus, it is necessary to use a special filter for bread units at each meal and take into account the insulin units that the doctor has selected.The main thing is to observe the measure when using.
In many recipes, butter can be replaced with applesauce, an egg with a banana, and sour cream with natural yogurt.
For making jelly at home, instead of juice, you can use fruit drink or compote from berries, fruits, dried fruits without sugar. Instead of sugar, use a few drops of stevia extract.
How to Bake Sweet Potatoes with Molasses (8 Steps) _Other Healthy Recipes
How to bake molasses sweet potatoes (8 steps)
With flesh ranging from light yellow to dark orange or light red, depending on the variety, sweet potatoes are moist, tasty, nutritious, and rich in tubers easily obtained using a variety of methods.Baking that retains nutrients and produces a sweet, bland taste is one of the easiest. Sweet potatoes, available all year round, partner especially well with molasses and your choice of autumn spices. For the best flavor, look for similar sized, small to medium sized potatoes with smooth, flawless skin.