Diabetic recipes sweet potatoes. 7 Delicious Diabetic-Friendly Sweet Potato Recipes: Nutritious and Low Glycemic Options
How can sweet potatoes benefit people with diabetes. What are the nutritional advantages of sweet potatoes over white potatoes. Which cooking methods are best for maintaining a low glycemic index. How can sweet potatoes be incorporated into a diabetes-friendly diet.
The Nutritional Powerhouse: Sweet Potatoes for Diabetes Management
Sweet potatoes have emerged as a nutritional superstar for individuals managing diabetes. These vibrant root vegetables offer a wealth of health benefits, making them an excellent addition to a balanced diabetic diet. Unlike their white potato counterparts, sweet potatoes boast a lower glycemic index when prepared similarly, resulting in a more gradual impact on blood sugar levels.
Why are sweet potatoes particularly beneficial for people with diabetes? The answer lies in their impressive nutritional profile:
- High fiber content: Aids in digestion and promotes feelings of fullness
- Rich in antioxidants: Helps combat inflammation and prevent diseases
- Excellent source of vitamins A and C: Supports overall health and immune function
- Lower glycemic index: Provides a slower, more sustained release of energy
Sylvia White, RD, CDCES, a certified diabetes care and education specialist, emphasizes the anti-inflammatory properties of sweet potatoes and their potential to reduce the risk of heart disease – a critical concern for individuals with diabetes.
Sweet Potatoes vs. White Potatoes: A Comparative Analysis
When it comes to managing blood sugar levels, the choice between sweet potatoes and white potatoes can make a significant difference. Here’s how these two tubers stack up:
Glycemic Index Comparison
Sweet potatoes generally have a lower glycemic index than white potatoes when prepared using the same method. This means they’re less likely to cause rapid spikes in blood sugar levels, making them a preferable option for individuals with diabetes.
Fiber Content
Sweet potatoes contain more fiber than white potatoes, which is crucial for maintaining stable blood sugar levels and promoting digestive health. The higher fiber content also contributes to increased satiety, potentially aiding in weight management – an important factor in diabetes control.
Nutrient Density
While both potatoes offer nutritional benefits, sweet potatoes pack a more powerful punch in terms of vitamins and antioxidants. They’re particularly rich in beta-carotene, which the body converts to vitamin A, supporting eye health and immune function.
The Science Behind Sweet Potatoes and Blood Sugar Control
Understanding the relationship between sweet potatoes and blood sugar regulation is crucial for individuals with diabetes. Let’s delve into the scientific aspects that make sweet potatoes a diabetes-friendly food choice:
Glycemic Index and Load
The glycemic index (GI) of sweet potatoes varies depending on the cooking method. Boiled sweet potatoes have the lowest GI, making them the best option for blood sugar management. Baked, mashed, and roasted preparations tend to have higher GI values.
Why does the cooking method matter? Boiling helps retain the structural integrity of the starch molecules, slowing down their breakdown and absorption in the digestive system. This results in a more gradual rise in blood glucose levels.
Fiber’s Role in Blood Sugar Stability
The high fiber content in sweet potatoes plays a crucial role in blood sugar control. Fiber slows down the digestion and absorption of carbohydrates, leading to a more gradual increase in blood glucose levels. This effect can help prevent the sharp spikes and subsequent crashes often associated with high-glycemic foods.
Impact of Antioxidants on Diabetes Management
Sweet potatoes are rich in antioxidants, particularly vitamin C and beta-carotene. These compounds may help improve insulin sensitivity and reduce oxidative stress, both of which are important factors in diabetes management. Lori Zanini, RD, CDCES, points out that vitamin A, abundant in sweet potatoes, may enhance the function of pancreatic beta cells, which are responsible for insulin production and release.
Incorporating Sweet Potatoes into a Diabetes-Friendly Diet
While sweet potatoes offer numerous health benefits, it’s essential to incorporate them thoughtfully into a diabetes-friendly meal plan. Here are some key considerations:
Portion Control
How much sweet potato can a person with diabetes safely consume? Sylvia White recommends limiting portions to half a sweet potato per meal or snack. This approach allows individuals to enjoy the nutritional benefits of sweet potatoes while managing their carbohydrate intake effectively.
Balanced Meal Planning
To optimize blood sugar control, it’s crucial to pair sweet potatoes with protein sources. For example, combining sweet potato with chicken breast or eggs can help stabilize blood glucose levels by slowing down the digestion and absorption of carbohydrates.
Cooking Methods for Optimal Glycemic Control
Choosing the right cooking method can significantly impact the glycemic response to sweet potatoes. Boiling is generally the best option for maintaining a low glycemic index. However, if you prefer other cooking methods, be mindful of portion sizes and balance your meal with protein and non-starchy vegetables.
Creative and Delicious Sweet Potato Recipe Ideas for Diabetics
Incorporating sweet potatoes into your diet doesn’t have to be boring. Here are some innovative and tasty ways to enjoy this nutritious vegetable:
1. Sweet Potato Smoothie
Boost your morning routine with a nutrient-packed sweet potato smoothie. Tracee Yablon Brenner, RDN, suggests blending cooked sweet potato pieces with half a small banana, yogurt for protein, and a sprinkle of cinnamon and ginger or pumpkin spice for added flavor.
2. Nut Butter and Fruit-Topped Sweet Potato
For a quick and satisfying snack, try Marisa Moore’s, RDN, go-to recipe: Heat half a baked sweet potato, then top it with a dollop of peanut butter and a few sliced fresh grapes. For a protein-rich breakfast, serve with a side of scrambled eggs.
3. Sweet Potato Toast
Replace traditional bread with thin slices of toasted sweet potato for a low-carb alternative. Top with avocado, eggs, or your favorite sugar-free spread for a delicious and diabetes-friendly meal.
4. Roasted Sweet Potato and Chickpea Salad
Combine cubed roasted sweet potatoes with chickpeas, mixed greens, and a light vinaigrette for a filling and nutritious salad. The combination of complex carbohydrates, protein, and fiber helps maintain stable blood sugar levels.
5. Sweet Potato and Black Bean Burrito Bowl
Create a colorful and satisfying burrito bowl with roasted sweet potato cubes, black beans, brown rice, and plenty of non-starchy vegetables. This balanced meal provides a good mix of carbohydrates, protein, and fiber.
6. Mashed Sweet Potato with Greek Yogurt
For a creamy side dish, mash boiled sweet potatoes with a dollop of Greek yogurt. This combination adds protein and probiotics to your meal while keeping the glycemic index lower than traditional mashed potatoes.
7. Sweet Potato and Lentil Soup
Prepare a hearty soup by combining sweet potatoes with lentils, vegetables, and aromatic spices. This warming dish is rich in fiber and protein, making it an excellent choice for blood sugar management.
The Role of Sweet Potatoes in Overall Health for Diabetics
Beyond blood sugar management, sweet potatoes offer a range of health benefits that are particularly valuable for individuals with diabetes:
Heart Health
The fiber, potassium, and antioxidants in sweet potatoes contribute to cardiovascular health. This is especially important for people with diabetes, who are at an increased risk of heart disease. The anti-inflammatory properties of sweet potatoes may help reduce the risk of developing cardiovascular complications.
Weight Management
The high fiber content of sweet potatoes promotes feelings of fullness, which can aid in weight management – a crucial factor in diabetes control. By incorporating sweet potatoes into meals, individuals may feel satisfied with smaller portions, potentially leading to better weight control over time.
Digestive Health
The fiber in sweet potatoes supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. A healthy gut microbiome is increasingly recognized as an important factor in overall health, including metabolic health and diabetes management.
Immune System Support
Sweet potatoes are rich in vitamins A and C, both of which play crucial roles in supporting the immune system. This is particularly important for individuals with diabetes, who may be more susceptible to infections and have a harder time fighting them off.
Precautions and Considerations for Diabetics Consuming Sweet Potatoes
While sweet potatoes offer numerous benefits, it’s important for individuals with diabetes to keep certain factors in mind:
Monitoring Blood Sugar Levels
How often should diabetics check their blood sugar when incorporating sweet potatoes into their diet? It’s advisable to monitor blood glucose levels before and after meals containing sweet potatoes, especially when first adding them to your diet. This will help you understand how your body responds and allow you to adjust portion sizes or preparation methods accordingly.
Medication Adjustments
In some cases, adding more complex carbohydrates like sweet potatoes to your diet may require adjustments to diabetes medications. It’s crucial to work closely with your healthcare provider or diabetes educator to ensure your medication regimen aligns with your dietary changes.
Individual Variability
It’s important to remember that everyone’s body responds differently to foods. While sweet potatoes are generally considered a good choice for people with diabetes, individual responses may vary. Pay attention to your body’s signals and blood glucose readings to determine the optimal way to include sweet potatoes in your diet.
Glycemic Load Consideration
While sweet potatoes have a lower glycemic index than white potatoes, they still contain carbohydrates that can affect blood sugar levels. Be mindful of the glycemic load, which takes into account both the quality and quantity of carbohydrates consumed.
In conclusion, sweet potatoes can be a nutritious and delicious addition to a diabetes-friendly diet when consumed mindfully and in appropriate portions. Their rich nutrient profile, lower glycemic index, and versatility in cooking make them an excellent choice for individuals looking to manage their blood sugar levels while enjoying flavorful meals. By incorporating sweet potatoes into a balanced diet and monitoring their impact on blood glucose, people with diabetes can harness the health benefits of this remarkable root vegetable.
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.
Harvard T.H. Chan School of Public Health. March 2023.Show Less
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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
90 004 Sweet potato is no longer considered exotic and has become part of the daily menu for many. Let’s cook a festive snack with him! Stuff sweet potatoes with beans, onions, bell peppers and corn –
Körting
12.2022 14:09:18″> December 22, 2022
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The sweet taste of sweet potato is set off by the sourness of feijoa – an amazing combination !
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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
01.2022 12:06:35″> fried with tahini and mirin
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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Recipe of the day
Chicken stewed with sweet potato and homemade sausage
Svetlana Gorelova
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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
Miele
09.2021 14:19:00″> September 30, 2021
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 9Recipes 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
Native” 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 the potato. 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
Panasonic
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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 word “atole” itself means “diluted”, so
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Recipe from Yulia Vysotskaya
Fried eggs with sausage, sweet potato and hot pepper
yam – 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
Spring is the start of the asparagus season. I offer you an original recipe that will allow you to enjoy its taste.
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Chanterelle and Sweet Potato Tart
This two-layer tart will help you surprise your loved ones with both beautiful presentation and delicious taste.
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New Year’s chocolate cake with candied ginger
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Julia Vysotskaya
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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.
Svetlana Gorelova
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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
Fish and Chips is a British classic considered fast food, but when Fish and Chips is cooked by a good chef, it’s a masterpiece! Today we have homemade sweet potato chips –
Julia Vysotskaya
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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
Svetlana Gorelova
Recipe from Yulia Vysotskaya
Sweet potato baked in foil
In England they would call it baked potato – they love baked potatoes and stuff them in every way, and many cooks now use sweet potatoes instead of regular potatoes. You can, like me, add only
Julia Vysotskaya
Recipes o). Pepper puree can be ordered online. This is a necessary ingredient for the dish. Kausa is often made
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Sweet potato tapas
TM Moscow Provence…
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Bacon-wrapped chicken drumsticks with sweet potatoes
This dish is not only a tasty and healthy side dish, but also a great lunch or dinner at home.
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
Loins with turnips and sweet potatoes is a simple hearty dish.
Vegetable side dish is a great addition to pork. The meat is languishing in the oven, saturated with the aromas of vegetables. Bon appetit!
golkka
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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Recipe from Yulia Vysotskaya
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
TatyanaS
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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
TatianaS
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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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09.2017 10:10:24″> September 02 2017
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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
vicky
06.2017 11:44:38″> June 14, 2017
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Reviews
Although sweet potatoes are called sweet potatoes, they bring much more benefits to the body than their popular counterpart. Why is he so useful? Let’s figure it out together.
Alexa Stefani
Sweet potato is enough
long tubers with juicy, tender flesh and very thin skin. His birthplace
considered Latin America, however currently sweet potato
actively cultivated in India, Indonesia and China.
Sweet potato really tastes like
potatoes, only sweet, hence its second name came from. Having won love
Europeans, sweet potato is becoming increasingly popular in Russia. It’s no coincidence
because it contains many vitamins necessary for the body and
trace elements.
Sweet potatoes are great
the basis for soups, desserts and casseroles, serves as an excellent side dish, it is added to simple vegetable salads and meat stews.
Why you should include it in your menu will be discussed in
our review. We will also offer you some simple recipes.
1. Against stress
Modern life is so
dynamic that sometimes we ourselves do not notice all the stressful situations that
affect our body. Helping the body to function normally is not only
observing the regime of work and rest, but also using a number of products that can
support the nervous system, for example, sweet potato.
Thanks to his
sweetish taste, sweet potato is already uplifting and, in addition, can serve
the basis for healthy snacks and desserts, such as raisin muffins.
Agree that this is better than relieving stress with another bun. Apart from
This, sweet potatoes make up for the lack of potassium, the level of which at
stress is usually reduced.
2. Normalization of hormones
Sweet potato is rich in phytoestrogens, which
similar to female sex hormones. Experts recommend regularly
use sweet potatoes to normalize hormonal levels, especially
women during menopause.
3. Beauty of the skin
Another property that is pleasant for women
sweet potato is to maintain the beauty and youthfulness of the skin. Vitamin C included in it
composition, promotes the production of collagen and has an antioxidant effect,
due to which the skin retains its elasticity. Vitamin A, present in
sweet potato, helps the skin regenerate faster. Try making a salad with
sweet potato and apple to not only enjoy the taste, but also get
maximum benefit.
4. Low glycemic index
Diabetics know how to
sometimes you want to treat yourself to something sweet, which is why sweet potato is ideal
option, especially in the form of simple chips, the recipe of which you will find here. His
The pleasant taste will satisfy your sweet cravings without raising your sugar levels.
in the blood, because it has a low glycemic index. In addition, such
the property of sweet potato is perfect for people who follow the figure, because how
It is known that a sharp increase in blood sugar can provoke overeating.
5. Vessel cleansing
Due to the high content
fiber, carotenoids and B vitamins, sweet potatoes reduce the level
bad cholesterol in the blood, and vitamin C helps strengthen the walls of blood vessels, for
due to which the pressure normalizes. If you are suffering from diseases
cardiovascular system, do not ignore this sweet root vegetable and try
include it in the menu. One of the simple options is sweet potato baked with spinach.
6. Maintenance of forces
Sweet potato is a high carbohydrate food that is good for
people subject to severe mental and physical stress. nutritionists
also recommend it to athletes shortly before training to increase
endurance. In addition, sweet potato is rich in iron, which the body needs not
only for energy production, but also for the regulation of metabolic processes.
For a boost of energy, make a minestrone with sweet potatoes and chickpeas.
7.
Contraindications
Despite its
obvious benefits, sweet potatoes are not recommended for women in
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