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Diabetic recipes sweet potatoes. 7 Delicious Diabetic-Friendly Sweet Potato Recipes: Nutritious and Tasty Ideas

by alexxlab

How can sweet potatoes benefit people with diabetes. What are the nutritional advantages of sweet potatoes for blood sugar management. Which cooking methods are best for maintaining the low glycemic index of sweet potatoes. How can sweet potatoes be incorporated into a diabetes-friendly diet.

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The Nutritional Power of Sweet Potatoes for Diabetes Management

Sweet potatoes have emerged as a nutritional powerhouse for individuals managing diabetes. These vibrant root vegetables offer a unique combination of essential nutrients and health benefits that make them an excellent addition to a diabetes-friendly diet.

One of the key advantages of sweet potatoes is their lower glycemic index compared to white potatoes when prepared similarly. This means they’re less likely to cause rapid spikes in blood sugar levels, making them a more suitable option for those monitoring their glucose intake.

Fiber Content and Blood Sugar Control

Sweet potatoes boast a higher fiber content than their white counterparts. Why is this significant for people with diabetes? Fiber plays a crucial role in slowing down digestion and the absorption of sugars, helping to maintain more stable blood glucose levels. Additionally, the fiber in sweet potatoes contributes to a feeling of fullness, which can aid in weight management – an important factor in diabetes control.

Antioxidants and Heart Health

These orange-hued tubers are rich in antioxidants, particularly vitamin C and beta-carotene. How do these nutrients benefit individuals with diabetes? Antioxidants help combat inflammation and oxidative stress in the body, which are often elevated in people with diabetes. Moreover, these protective compounds may contribute to a reduced risk of heart disease – a significant concern for those with diabetes, as it remains the leading cause of death among this population.

Sweet Potatoes vs. White Potatoes: A Nutritional Comparison

When it comes to choosing between sweet potatoes and white potatoes, understanding their nutritional differences can help make informed decisions for diabetes management.

Glycemic Index and Blood Sugar Impact

Sweet potatoes generally have a lower glycemic index than white potatoes, especially when boiled. This means they cause a more gradual rise in blood sugar levels, which is preferable for people with diabetes. However, it’s important to note that cooking methods can affect the glycemic index of both types of potatoes.

Vitamin and Mineral Content

Sweet potatoes are particularly rich in vitamin A, providing over 400% of the daily recommended intake in just one medium-sized potato. They also offer significant amounts of vitamin C, potassium, and manganese. White potatoes, while nutritious, contain lower levels of these vitamins but are higher in certain B vitamins.

Optimal Cooking Methods for Sweet Potatoes in a Diabetic Diet

The way sweet potatoes are prepared can significantly impact their glycemic index and overall nutritional value. What are the best cooking methods for people with diabetes?

Boiling: The Low-GI Champion

Research suggests that boiling sweet potatoes results in the lowest glycemic index value. This cooking method helps retain the potato’s structure, slowing down the digestion process and resulting in a more gradual rise in blood sugar levels.

Roasting and Baking: Moderation is Key

While roasted and baked sweet potatoes are delicious, these methods tend to increase the glycemic index. Does this mean they should be avoided? Not necessarily. Enjoying roasted or baked sweet potatoes in moderation, paired with protein and healthy fats, can still be part of a balanced diabetic diet.

Portion Control and Meal Planning with Sweet Potatoes

Incorporating sweet potatoes into a diabetes-friendly diet requires mindful portion control and strategic meal planning. How can individuals with diabetes enjoy sweet potatoes while maintaining stable blood sugar levels?

Recommended Serving Sizes

Experts suggest limiting sweet potato portions to half a potato per meal or snack. This approach allows individuals to benefit from the vegetable’s nutrients while managing carbohydrate intake effectively.

Pairing with Protein for Balanced Meals

Combining sweet potatoes with protein sources, such as chicken breast or eggs, can help further stabilize blood glucose levels. The protein slows down digestion and absorption of carbohydrates, leading to a more gradual rise in blood sugar.

Innovative Sweet Potato Recipes for Diabetes Management

Exploring creative ways to prepare sweet potatoes can make them an exciting and varied part of a diabetes-friendly diet. Here are some innovative ideas from nutrition experts:

Sweet Potato Smoothie Boost

Add cooked sweet potato pieces to a smoothie along with half a small banana, yogurt for protein, and a sprinkle of cinnamon or pumpkin spice. This combination offers a nutritious and satisfying drink that can help stabilize blood sugar levels.

Nutrient-Packed Sweet Potato Toast

Create a diabetes-friendly breakfast or snack by slicing sweet potatoes thinly and toasting them. Top with a dollop of nut butter and sliced fresh grapes for a balanced combination of complex carbohydrates, protein, and natural sweetness.

The Role of Sweet Potatoes in Improving Insulin Function

Sweet potatoes may offer benefits beyond their low glycemic index and high nutrient content. How might they impact insulin function in individuals with diabetes?

Vitamin A and Pancreatic Beta Cells

Sweet potatoes are an excellent source of vitamin A, which may play a role in improving the function of pancreatic beta cells. These cells are responsible for producing, storing, and releasing insulin – a crucial hormone for blood sugar regulation.

Antioxidants and Insulin Sensitivity

The antioxidants present in sweet potatoes, including vitamin C and various polyphenols, may help reduce inflammation and oxidative stress. This, in turn, could potentially improve insulin sensitivity, although more research is needed to fully understand this relationship.

Incorporating Sweet Potatoes into a Comprehensive Diabetes Management Plan

While sweet potatoes offer numerous benefits for individuals with diabetes, they should be part of a broader, well-rounded approach to diabetes management. How can sweet potatoes be integrated into a comprehensive diabetes care plan?

Balanced Meal Planning

Incorporate sweet potatoes into balanced meals that include lean proteins, healthy fats, and non-starchy vegetables. This approach helps ensure a diverse nutrient intake while managing overall carbohydrate consumption.

Regular Blood Sugar Monitoring

When introducing sweet potatoes or any new food into a diabetes diet, it’s crucial to monitor blood glucose levels regularly. This practice helps individuals understand how their body responds to sweet potatoes and adjust portions or preparation methods accordingly.

Consultation with Healthcare Providers

Always consult with a registered dietitian or healthcare provider when making significant changes to a diabetes management plan. These professionals can offer personalized advice on incorporating sweet potatoes into a diet that meets individual health needs and goals.

In conclusion, sweet potatoes offer a wealth of nutritional benefits for individuals managing diabetes. Their low glycemic index, high fiber content, and rich array of vitamins and antioxidants make them a valuable addition to a diabetes-friendly diet. By understanding optimal cooking methods, practicing portion control, and exploring creative recipes, people with diabetes can enjoy the delicious and nutritious benefits of sweet potatoes while effectively managing their blood sugar levels. As with any dietary change, it’s essential to approach the incorporation of sweet potatoes into a diabetes management plan with mindfulness and in consultation with healthcare professionals.

7 Delicious Sweet Potato Ideas for People With Diabetes

Sweet potatoes have a sterling nutritional profile, making them a great food for people with diabetes. Here’s how to start incorporating them into your diet.

By Amy Gorin, MS, RDNMedically Reviewed by Reyna Franco, MS, RDN of American College of Lifestyle Medicine

Reviewed:

Medically Reviewed

Compared with white potatoes, sweet potatoes are lower on the glycemic index when prepared the same way, meaning they’re less likely to spike your blood sugar.Getty Images

Sweet potatoes are a popular food among people with diabetes, and for good reason.

As a root vegetable, the sweet potato is higher in fiber than its tuberous cousin, the white potato. Fiber cannot be digested by the human body, so it provides bulk without adding calories and helps you feel full for longer.

“Sweet potatoes have many health benefits,” notes Sylvia White, RD, CDCES, a certified diabetes care and education specialist in private practice in Nashville. “They are anti-inflammatory and have antioxidants that help prevent diseases. This includes heart disease, the number-one cause of death in people with diabetes.”

Indeed, as the Centers for Disease Control and Prevention (CDC) notes, heart disease is the leading killer among all men and women in the United States.

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Greens, Sweet Potato, and Fried Egg Bowl

Get your veggies in ahead of the holiday with this Greens, Sweet Potato, and Fried Egg Bowl!

contains  Eggs

4.1 out of 422 reviews

PREP TIME

5 min

COOK TIME

55 min

TOTAL TIME

1 hr

Ingredients

2 cups lettuce of choice

Olive oil (1 tbsp, plus more for drizzling)

1 sweet potato, cubed

1 large egg

½ avocado

½ cup microgreens

Salt, to taste

Juice of ½ lemon

Directions

1

For step-by-step directions to make this recipe, visit The Feedfeed.

Nutrition Facts

Amount per serving

calories

533

total fat

36g

saturated fat

6g

protein

13g

carbohydrates

44g

fiber

11.2g

sugar

12.1g

added sugar

0g

sodium

646mg

TAGS:

Eggs, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, High-Fiber, Anti-Inflammatory, Lunch

One of these antioxidants is vitamin C, according to the Harvard T.H. Chan School of Public Health. The Mayo Clinic notes that this nutrient is important for the formation and repair of blood vessels, muscle, and collagen in the body; it can also aid the absorption of iron, and so reduce your risk of iron deficiency and the associated symptoms (including fatigue and light-headedness), according to Harvard.

Sweet potatoes are also an excellent source of vitamin A. “This vitamin may help improve the function of our pancreatic beta cells,” says Lori Zanini, RD, CDCES, the creator of the free online training programs at For the Love of Diabetes, based in Manhattan Beach, California. Pancreatic beta cells produce, store, and release insulin, according to Diabetes.co.uk.

When it comes to preparing sweet potatoes, you may want to opt for boiled when you can, suggests research. Boiled sweet potatoes have the lowest glycemic index value, meaning they won’t quickly spike your blood sugar. Baked, mashed, and roasted sweet potatoes have the highest glycemic index values.

RELATED: 10 Tips to Lower Blood Sugar Naturally

10 Surprising Foods That Have Little Impact On Blood Sugar

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 registered dietitian nutritionist 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 registered 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.

Editorial Sources and Fact-Checking

  • Diabetes and Your Heart. Centers for Disease Control and Prevention. June 20, 2022.
  • Sweet Potatoes. Harvard T.H. Chan School of Public Health.
  • Vitamin C. Mayo Clinic. November 17, 2020.
  • Iron. Harvard T.H. Chan School of Public Health. March 2023.
  • Beta Cells. Diabetes.co.uk. January 25, 2023.
  • Sagili VS, Chakrabarti P, Jayanty S, et al. The Glycemic Index and Human Health With an Emphasis on Potatoes. Foods. August 2, 2022.

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8 Heartwarming & Healthy Sweet Potato Recipes

Home > Editor’s Picks > 8 Heartwarming & Healthy Sweet Potato Recipes

Sweet Potato-Crowned Turkey Muffins

It’s easier to control your portions when you use a muffin-tin! Our Sweet Potato-Crowned Turkey Muffins are like mini meatloaves, that are filled with healthier-for-you ingredients, like sweet potatoes, turkey, and onions. It’s one of our favorite healthy sweet potato recipes!

Crustless Sweet Potato Pie

There’s no reason to feel left out during the holidays! Our homemade sweet potato pie recipe makes a great addition to your Thanksgiving menu. Best part? We use real sweet potatoes to make our Crustless Sweet Potato Pie, so you can enjoy a truly authentic taste!

Roasted Sweet Potato Sticks

Stay healthy during snack time with our recipe for Roasted Sweet Potato Sticks. They’re low in calories, fat, and carbs, so you can indulge in this baked snack when you feel the cravings kicking in. We think you’ll love their lightly sweetened taste, too!

Pineapple-Stuffed Sweet Potatoes

You’ve never had anything like this recipe for Pineapple-Stuffed Sweet Potatoes before. These twice-baked potatoes are just what you need when you’re craving something a little sweet with dinner, that won’t break your diabetic diet.

Sweet Potato Mash

This downright yummy version of Sweet Potato Mash tastes so delicious and comforting, you’ll find it hard to believe it’s a lightened-up recipe! Dress it up for company, serve it during the holidays, or add it to your weeknight dinner for a healthier way to enjoy your carbs.

Spicy Baked Sweet Potato Fries

Chili powder gives our Spicy Baked Sweet Potato Fries the perfect kick, sure to get your gang excited about their new favorite side! Plus, using sweet potatoes instead of regular baking potatoes provides an added nutritional boost!

Dreamy Sweet Potato Bake

Our Dreamy Sweet Potato Bake is certainly a great go-along to a holiday bird, but this delicious side dish is wonderful all year long. Made from lots of lighter, healthier ingredients you can count on it to deliver great taste. You’re not gonna want to wait till Thanksgiving to serve this healthy sweet potato recipe!

Maple-Nut Sweet Potato Casserole

It doesn’t have to be a holiday in order for you to put together this scrumptious Maple-Nut Sweet Potato Casserole, but it sure would be an easy Thanksgiving recipe! Whenever you decide to serve it, we think this side will be a crowd-pleasing favorite!

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Sweet potato dishes and recipes – 122 recipes with photos

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Sweet Potato and Pumpkin Soup

Let’s replace the cream with coconut milk in the fast and make a wonderful soup of healthy vegetables with a creamy taste.

TatianaS

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Baked Sweet Potato Mexican Style

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Sweet potato and feijoa puree

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Beef stewed with celery, sweet potato and leek

Kor Eshki, in my opinion, ideally replace a side dish of potatoes, they are good both in the form of mashed potatoes and simply stewed, and this recipe is for a slow cooker. Vegetables are languishing here along with beef, and accompaniment at

Julia Vysotskaya

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Sweet potato pancakes with arugula

An interesting experience to bake potato pancakes in a waffle iron. I fried them like that with ordinary potatoes, now I tried it with sweet potatoes. Any greenery. I added rye flour, I just love it.

TatyanaS

Recipe from Yulia Vysotskaya

Carrot and sweet potato pancakes with feta

You can add spinach – fiber will make pancakes are airy, it is interesting to experiment with flour: rice will give the dough tenderness, and buckwheat – nutty notes. If you want potato pancakes

Yulia Vysotskaya

Recipe from Yulia Vysotskaya

Salad with baked sweet potatoes, pumpkin and carrots

Combine with lettuce any baked vegetables, so here you can add sweet pepper, celery root, zucchini, eggplant… Instead of tarragon, it’s good to sprinkle such a salad with mint, cilantro or

Julia Vysotskaya

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Cabbage, potato and sweet potato casserole

alla_33

What could be tastier than potatoes, especially when they are well fried, I don’t even know! And this is an interpretation of a favorite dish – we give it another reading. Sweet potato cooks a little longer than potatoes,

Yulia Vysotskaya

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Sweet Potato Soup

If you love sweet potatoes as much as I do, then this soup is for you!

@portnova_yulia

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Chicken stewed with sweet potato and homemade sausage

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Tender scallops with sweet potato puree

We used a combi steamer, a vacuum cleaner and a Miele induction hob to prepare this gourmet dish.

Perfect technology at the service of your taste: Miele steamer will become

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Recipe from Julia Vysotskaya

Vegetable platter with thyme and rosemary 900 03

I really love vegetables and I think they should be on the menu every day! Ready-made platter can be poured with some kind of oil, not necessarily olive oil – sunflower, walnut, linseed are also suitable

Julia Vysotskaya

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Causa rellena al salmon

9 0004 Causa is one of the national dishes of Peru. It was prepared even before the Colombian period. Then the dish had only 2 ingredients: potatoes and yellow chili peppers (aji amarillo). With the arrival of the Spaniards in

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Quail in blackcurrant sauce

Farm quails from Svoe Rodnoye marketplace with blackcurrant sauce and baked sweet potato will decorate any table!

Own Native

Recipe from Yulia Vysotskaya

Chicken wings in spicy sauce baked with sweet potatoes

Chicken is a source of protein, nutritious and light meat, which is perfectly digestible. I add sweet potato for a change, for an interesting taste, or you can take beets or potatoes – it will also be great.

Julia Vysotskaya

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Pan de papa morada (potato bread)

Chile is the birthplace of potatoes. Most of the modern varieties come from Chilean wild species. Naturally, in Chile, potatoes are eaten almost daily and used in many different dishes,

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In Venezuela, tonka beans are added to the pie: this spice is like

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Sweet Potato Cream Soup with Coconut Milk

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Sweet potato atole

Atole is a very ancient drink. It began to be made in the territory of today’s Mexico about 10,000 years ago, corn had just begun to be cultivated. The very word “atole” means “diluted”, so

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Recipe from Yulia Vysotskaya

Fried eggs with sausage, sweet potato and hot pepper

Instead of hot pepper, you can use sweet, and instead of sweet potato – regular potatoes. If you do not like spicy, take the usual boiled sausage, it also works well here. Any can be decorated with fried eggs

Julia Vysotskaya

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Asparagus on a pillow of shiitake

Asparagus season begins in spring. I offer you an original recipe that will allow you to enjoy its taste.

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Tart with chanterelles and sweet potatoes

This two-layer tart will help you surprise your loved ones with both beautiful presentation and delicious taste.

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Turkey baked with sweet potatoes

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Sweet potato soup with cheese

Delicious spicy sweet potato soup with vegetables and cheese. The soup is very tasty, soft and fragrant. Delicious and healthy lunch for an autumn day.

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Charquican

Charquican is a South American dish, especially common in Chile, as well as Argentina and Peru.

Charkikan is a dish of travelers. It was invented in the 16th century by merchants plying between southern Peru and

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Sweet potato roll with cream

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Yulia Vysotskaya’s recipe

Sweet Potato Chips

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Sweet potato baked with cheese and sun-dried tomatoes

Sweet potato is a very interesting and tasty vegetable. It is rich in useful vitamins and components. You can cook many delicious and interesting dishes from sweet potato. If you are not familiar with this vegetable yet, then ahead of you

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Recipe from Yulia Vysotskaya

Sweet potato baked in foil

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Sweet potato tapas

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Bacon-wrapped chicken drumsticks with sweet potatoes

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Sweet potatoes can be replaced with any vegetable.
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Chilean ceviche

Ceviche is a national Peruvian dish. It is based on white fish marinated in lemon juice with spices, which is called “tiger’s milk”. There are many varieties of ceviche, including

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Sweet potato flan

sweetish taste. Coated with flan caramel. Flan is baked in a water bath. The composition may be different, sweet potato can be replaced with pumpkin, apples. Give him

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Loin with turnips and sweet potatoes

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Recipes blond ricotta and cheese topping. There are many recipes for ravioli, I came up with the following lineup: dough with the addition of sweet potato, stuffing

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Sweet potato curry with spinach and peanuts

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Sweet potato pancakes with cottage cheese and greens

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Vegetable quiche with bulgur and cheese

For morning coffee or tea, you will have a hearty pastry if you bake such a bright vegetable quiche with the addition of cereals and cheese in the evening. For lunch, such a quiche is perfect for broth. Lovers of vegetables and

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Gratin from two types of potatoes

Gratin is traditionally made by laying ordinary potatoes in layers, but in this recipe for it sweet potato is also added. You don’t need to cut them into perfectly even circles, the main thing here is “zebra”, alternation

Yulia Vysotskaya

Julia Vysotskaya

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Quiche on a vegetable crust with crab sticks

For all fans of vegetables and cheese, like me. Vegetables will be both in the base and in the filling. The amount of flour you may need is different, it all depends on the juiciness of your vegetables. Broccoli can be boiled for a couple of minutes, but

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Potato and fish casserole with Bechamel sauce

The recipe was borrowed from Y. Vysotskaya, like a fish pie. Potatoes were partially replaced with sweet potatoes that are pleasant in taste and color. Instead of shrimp – Norwegian salmon. The principle of submission remains the same. Very tender

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Salmon baked with vegetables

I think that this is the best red fish baked with vegetables, because Nir and fish are baked together, soaked in TM “Maheev” mayonnaise, become tasty and tender. May be served for lunch

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Pumpkin soup with sweet potato

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Moorish fish and rice (Thieboudienne)

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Sweet potato turrets with parmesan

Have I already mentioned that sweet potatoes are healthier than ordinary potatoes? Well, if you said it, then it’s not a sin to remind you of this. Slightly sweetish taste for us, but the right spices and additives will smooth it out

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Sweet potato soup, step by step recipe for 1297 kcal, photos, ingredients

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Bean soup with pepper and corn

Yulia Vysotskaya

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Pumpkin soup with curry

Instead of vegetable broth, you can just pour pumpkin with boiling water. Serve this soup well with toasted brown bread.

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Clear soup with egg and leek

Miso soup is, in my opinion, a great culinary invention. Delicate, nutritious, spicy, light, friendly to a variety of products added to it – tofu, mushrooms, shrimp, pieces

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Recipe for:

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DESCRIPTION

If you love mashed soups, you must try this sweet potato soup. If you don’t have one, then make it from a pumpkin, and then still look for a sweet potato and cook soup from it. The difference is that sweet potatoes are really sweet, but you can miss pumpkin, you never know what kind it is and whether it will be so sugary. Sometimes the squash is too watery, and you have to add potatoes to get a silky, viscous soup-puree consistency, which I like. And with sweet potatoes, these tricks are not needed.

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Serving Nutritional Information

216

kcal

9%

Protein 8g 9 0787
Fats 8 g
Carbohydrates 9based on your
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 500 g

canned white beans

 1 pc.
1 bunch

9079 1

garlic

 1 clove
vegetable broth

 1 ½ l

907 86 80 g

low fat yoghurt

olive oil

 2 tbsp. l.
butter

 1 tbsp. l.
1 tsp.

freshly ground black pepper

 1 pinch

sea salt 9000 3

 1 pinch

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Peel sweet potatoes and cut into small cubes.