How can you enjoy sweet potato casserole while managing diabetes. What makes this recipe lower in sugar and carbs. How do you prepare these portion-controlled sweet potato cups. Why are these a great option for holiday meals.

Understanding Sweet Potatoes and Diabetes

Sweet potatoes are a nutrient-dense food that can be part of a healthy diet for people with diabetes when consumed in moderation. They contain valuable vitamins, minerals, and fiber, but also have a significant carbohydrate content that needs to be considered.

A common question is: Can diabetics eat sweet potatoes? The answer is yes, but with careful portion control. A typical 1/2 cup serving of plain, cooked sweet potato contains about 15 grams of carbohydrates. This amount can fit into many diabetes meal plans when balanced with other foods and factored into overall carbohydrate intake for the day.

Benefits of Sweet Potatoes for Diabetics

• High in fiber, which can help slow digestion and blood sugar absorption
• Rich in antioxidants like beta-carotene
• Good source of vitamins A and C
• Contains minerals like potassium and manganese

Glycemic Index Considerations

The glycemic index (GI) of sweet potatoes can vary depending on preparation method. Boiled sweet potatoes tend to have a lower GI compared to baked or roasted versions. This recipe uses boiled sweet potatoes, which may help minimize blood sugar spikes.

Transforming Traditional Sweet Potato Casserole

Sweet potato casserole is a beloved holiday dish, but traditional recipes can be very high in sugar and calories. A typical serving may contain 40 grams of carbohydrates or more, making it challenging for those managing blood sugar levels.

This reimagined version keeps the comforting flavors while significantly reducing added sugars and overall carbohydrate content. How is this achieved?

• No added sugar in the sweet potato mixture
• Use of a brown sugar substitute in minimal amounts
• Enhanced natural sweetness through cinnamon
• Portion control through individual muffin cups
• A lighter, crunchy topping with nuts and unsweetened coconut

Key Ingredients and Their Benefits

Understanding the role of each ingredient helps appreciate how this recipe balances flavor and nutrition:

Sweet Potatoes

The star of the dish, providing natural sweetness, fiber, and essential nutrients. Fresh sweet potatoes are preferred for best flavor, but unsweetened canned sweet potatoes can be used in a pinch.

Cinnamon

This warming spice enhances the perceived sweetness without adding sugar. Some studies suggest cinnamon may have a positive effect on blood sugar levels.

Brown Sugar Substitute

Used in minimal amounts to provide a hint of traditional flavor without the blood sugar impact of regular brown sugar.

Ground Flaxseed

Adds a nutritional boost with omega-3 fatty acids and additional fiber.

Pecans or Walnuts

Provide healthy fats, protein, and a satisfying crunch to contrast the creamy sweet potato base.

Step-by-Step Preparation Guide

1. Boil sweet potatoes until tender (about 25-30 minutes)
2. Mash cooked sweet potatoes and mix with butter, spices, and other base ingredients
3. Prepare the crunchy topping by combining nuts, coconut, and sweetener
4. Fill muffin cups with sweet potato mixture and sprinkle with topping
5. Bake until set and lightly browned (20-25 minutes at 350°F)

Expert Tips for Perfect Results

• Choose smaller sweet potatoes for quicker cooking times
• Use a potato masher or mixer for smooth consistency
• Line muffin tins with paper liners for easy serving and cleanup
• Watch closely during baking and cover with foil if topping browns too quickly

Nutritional Profile and Portion Control

One of the key advantages of this recipe is built-in portion control. By baking the sweet potato casserole in muffin cups, each serving is pre-portioned to help manage carbohydrate intake.

Carbohydrate Content

Each sweet potato casserole cup contains approximately 25 grams of carbohydrates. This is significantly lower than traditional recipes and allows for easier incorporation into a diabetes meal plan.

Balancing Your Plate

When enjoying these sweet potato cups as part of a larger meal, consider balancing your plate with non-starchy vegetables and lean proteins to create a well-rounded, diabetes-friendly meal.

Make-Ahead and Storage Options

These sweet potato casserole cups are not only delicious but also convenient for meal planning and holiday preparation.

Refrigeration

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or oven before serving.

Freezing

Yes, these cups can be frozen! Allow them to cool completely, then wrap individually and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.

Make-Ahead Tips

• Prepare the sweet potato mixture and topping separately up to 2 days in advance
• Assemble and bake just before serving for the freshest result
• Fully baked cups can be made 1-2 days ahead and reheated

Adapting the Recipe for Different Dietary Needs

While this recipe is already diabetic-friendly, it can be further modified to suit various dietary requirements:

Vegan Version

Replace butter with coconut oil or vegan butter substitute. Use a flax egg (1 Tbsp ground flaxseed mixed with 3 Tbsp water) in place of the chicken egg.

Nut-Free Option

Omit the pecans or walnuts in the topping. Consider substituting with pumpkin seeds or additional coconut for crunch.

Lower Fat Adaptation

Reduce the amount of butter or replace with unsweetened applesauce for a portion of the fat.

Incorporating Sweet Potato Cups into Your Meal Plan

These sweet potato casserole cups can be more than just a holiday side dish. Here are some creative ways to enjoy them year-round:

• Pair with a small serving of Greek yogurt for a satisfying breakfast
• Serve alongside grilled chicken and a green salad for a balanced lunch
• Enjoy as a pre-workout snack for sustained energy
• Crumble over oatmeal for added flavor and nutrients

Meal Pairing Suggestions

When serving these cups as part of a larger meal, consider complementary dishes that balance flavors and nutrients:

• Herb-roasted turkey or chicken
• Sautéed green beans with garlic
• Mixed green salad with vinaigrette dressing
• Roasted Brussels sprouts

By thoughtfully incorporating these sweet potato casserole cups into your meal plan, you can enjoy a taste of traditional comfort food while maintaining good blood sugar control.

Sweet Potato Casserole Cups – Reduced Sugar

Published: Nov 9, 2019 • Modified: Nov 18, 2019 by Charlotte• This post may contain affiliate links •4 Comments

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Sweet potato casserole cups with all the flavor and less sugar is the perfect make ahead diabetes friendly side dish.  Bake in muffin cups for easy portion control.

This recipe originally posted December 2018 and updated with all new photos, step by step instructions and expert tips.

Sweet potato casserole is a Thanksgiving side-dish that can contain many extra carbs. In order to bring carbs back into line, I made these cups without any added sugar.

The addition of a little extra cinnamon really brings out the natural flavor of the sweet potatoes. Be sure to make these in muffin liners to help make cleanup easier.

Can diabetics eat sweet potatoes?

Sweet potatoes contain vitamins and minerals and also contain carbohydrate, so be sure to use portion control to keep your carb intake in check.  A ½ cup serving of plain sweet potatoes usually contains 15 gm carb.

What is sweet potato casserole?

Sweet potato casserole is a combination of eggs, sugar, vanilla and spices mixed with sweet potatoes.  Usually has a topping of brown sugar, butter and pecans.  A serving may contain 40gm carb or more.  This version keeps all the flavors with less calories and carbs.

Looking for more sweet potato ideas? Check out these recipes!

Sweet Potato Breakfast Casserole Cups

Skillet Sweet Potatoes

Sweet Potato Tot Breakfast Casserole

Sweet Potato Hash

Sweet Potato Cheesecake Cups

Why this recipe works:

• Uses fresh sweet potatoes for delicious flavor.
• Extra cinnamon to bring out flavor with less sugar.
• Brown sugar substitute used in place of regular brown sugar.
• A crunchy topping is added to offset the soft moist sweet potatoes.
• Cooked in a muffin tin for portion control.

The main ingredients:

1. Sweet potatoes– use fresh if available otherwise choose canned with no added sugar.
2. Cinnamon– check the date of your cinnamon for freshness.
3. Topping ingredients include ground flaxseed and coconut for crunch.
4. Pecans are used in the topping but may be substituted with walnuts if desired.

How to make this recipe:

1. Begin by boiling the sweet potatoes in a pan of water until fully cooked. (Photo 1)
2. Mash sweet potatoes and add ingredients.  Stir well. (Photo 2)
3. Prepare topping by mixing ingredients.  (Photo 3)
4. Fill muffin cups with sweet potato casserole then sprinkle with topping. (Photo 4)

Photo 1

Photo 2

Photo 4

Photo 3

Expert tips for making Sweet Potato Casserole Cups-Reduced Sugar

1. Try to use smaller size sweet potatoes if available.  They will cook quicker.  If using small sweet potatoes, you may need 3-4.
2. Use a fork or a potato masher to break up the sweet potatoes.  You may also use a mixer if desired.
3. Use pecans or walnuts either will work in the topping recipe.

Frequently asked questions

1. How many carbs in this recipe?  These sweet potato casserole cups contain approx 25 carbs/serving ( 1 muffin)
2. How to store leftovers?  Cover leftovers and store in refrigerator up to 3 days.  Re-heat in microwave or oven.
3. Can this be frozen? Yes. Allow to thaw then heat in oven or microwave.

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Did you make this recipe? Please leave your star rating and comment below!

Recipe

• ▢ 28 oz sweet potatoes approx 3-4 medium
• ▢ 2 Tablespoons butter melted
• ▢ ⅛ teaspoon salt
• ▢ ½ teaspoon baking powder
• ▢ ¼ cup brown sugar substitute
• ▢ 1 egg slightly beaten
• ▢ 1 teaspoon vanilla
• ▢ 1 teaspoon cinnamon
• ▢ ⅛ teaspoon nutmeg
• ▢ Topping:
• ▢ 1 Tablespoon ground flaxseed
• ▢ 3 Tablespoons chopped pecans
• ▢ 2 Tablespoons unsweetened coconut
• ▢ 1 teaspoon vanilla
• ▢ 2 Tablespoons butter softened
• ▢ 1 Tablespoon brown sugar substitute

• Preheat oven to 350 degrees F.

• Wash and lightly scrub sweet potatoes, then cut in half if potatoes are large.

• Place potatoes in a medium size pot and cover with water. Bring to a boil then lower heat to simmer 25-30 minutes or until soft when pierced with a fork.

• Drain sweet potatoes, cool, then peel and remove skin. Place in a large bowl and mash.

• Add all remaining ingredients (except topping ingredients) and stir well.

• Line a muffin tin with 9 muffin liners and spray with non-stick spray.

• Divide batter evenly between liners (about ½ cup in each).

• Combine topping ingredients and sprinkle evenly between muffin cups.

• Bake for 20-25 minutes or until set and lightly browned. (May cover with foil if topping browns too quickly.)

Expert tips for making Sweet Potato Casserole Cups-Reduced Sugar

1. Try to use smaller size sweet potatoes if available.  They will cook quicker.  If using small sweet potatoes, you may need 3-4.
2. Use a fork or a potato masher to break up the sweet potatoes.  You may also use a mixer if desired.  
3. Use pecans or walnuts either will work in the topping recipe. 

Nutrition Facts

Sweet Potato Casserole Cups – Reduced Sugar

Amount per Serving

Calories

Calories from Fat 81

% Daily Value*

Saturated Fat

Cholesterol

Sodium

Potassium

Carbohydrates

Fiber

Sugar

Protein

Vitamin A

12695

IU

Vitamin C

Calcium

* Percent Daily Values are based on a 2000 calorie diet.

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Sweet Potato Breakfast Scramble | Mastering Diabetes

Published December 25, 2022

A Delicious Plant-Based Breakfast Scramble

This savory breakfast recipe provides a deliciously satisfying start to your day. Sometimes we want a sweet breakfast. Other times we’re craving something savory. This recipe is perfect for those mornings when both sound good.

The natural sweetness of the potato is balanced beautifully by a rainbow of lightly sautéed vegetables, making this a wonderfully flavorful meal that should hold you over well until lunchtime. The colors are vibrant and appealing, which is a very good sign for your health.

Why Sweet Potatoes are a Great Breakfast Ingredient

Sweet potatoes are sweet, starchy root vegetables that are grown worldwide. They come in a variety of sizes and colors — including orange, white, and purple — and are rich in vitamins, minerals, antioxidants, and fiber. Not to mention, they provide a number of health benefits and are easy to add to your diet.

Just one sweet potato gives you 400% of the RDA for vitamin A. This helps keep your eyes healthy as well as your immune system, your body’s defense against germs. It’s also good for your reproductive system and organs like your heart and kidneys. 

Even better, one sweet potato has about 4 grams of plant-based fiber, which helps you maintain a healthy weight and lowers risk of chronic diseases such as type 2 diabetes and high cholesterol.

Sweet Potato versus White Potato

They may both be called potatoes, but sweet and regular white potatoes are not related. Botanically, the sweet potato belongs to the bindweed or morning glory family, whereas the white potato sits in the nightshade family. 

Although they can both be part of a healthy diet, sweet potatoes provide different nutrients than other potatoes, partly because of their incredibly high vitamin A content.  

Our bodies benefit from this carbohydrate energy because glucose is the preferred fuel for most tissues. But, while they’re all broken down into glucose in the end, not all carbohydrates are created equal when it comes to their influence on our blood glucose. 

Sweet potatoes are made up of complex carbohydrates, which means they take longer for your digestive system to digest and absorb, which leads to a reduced blood glucose rise as well as more sustained energy levels. 

Don’t Forget the Greens!

Kale is a member of the cruciferous vegetable family along with cauliflower, Brussels sprouts, cabbage, broccoli, collard greens, kohlrabi, rutabaga, turnips and bok choy. These vegetables offer health benefits, including potentially reducing the risk of various types of cancer.  

Kale is a nutritional superstar due to the amounts of vitamins A, K, B6 and C, calcium, potassium, copper and manganese it contains. One cup of raw kale has just 33 calories and only 7 grams of carbohydrate. So, it’s a very diabetes-friendly/weight-friendly vegetable.

Kale is King

Of all the super healthy greens, kale is king. It is definitely one of the healthiest and most nutritious plant foods in existence. Kale is loaded with all sorts of beneficial compounds, some of which have powerful medicinal properties.

There are many different types of kale. The leaves can be green or purple, and have either a smooth or curly shape. The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.

A single cup of raw kale contains:

• Vitamin A: 206% of the DV (from beta-carotene)

• Vitamin K: 684% of the DV

• Vitamin C: 134% of the DV

• Vitamin B6: 9% of the DV

• Manganese: 26% of the DV

• Calcium: 9% of the DV

• Copper: 10% of the DV

• Potassium: 9% of the DV

• Magnesium: 6% of the DV

• It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus

This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein. Kale contains very little fat, but a large portion of the fat it does have in it is an omega-3 fatty acid called alpha linolenic-acid.

Buying Tips

Sweet potatoes are available year-round and are at their peak during the winter. When choosing sweet potatoes, have in mind what you are going to use them for. Larger ones tend to have a more stringy texture and take longer to cook because of their size. Small sweet potatoes have a more uniform texture but contain less meat. Avoid any with bruises or signs of sprouting. 

Some common traits of bad sweet potatoes are discoloration and growths through the skin. They will begin to get soft and wet (water will leak out) and then turn brown and/or black. If part of the sweet potato goes bad, the whole potato should be thrown out, as the flavor is affected.

You can also look for frozen sweet potato cubes, which are already peeled and diced, making it easy to add to various recipes. Pre-bagged sweet potatoes may be a better buy than individual pieces.

The best way to pick out kale is to find kale that is bright green with firm leaves that are free of black or brown spots. Avoid kale that has yellow leaves. Finally, smell the kale to make sure that it smells fresh.

How to Store Kale

To store, keep kale refrigerated in an airtight bag. It can typically be stored for up to 5 days, but you may notice the flavor increase in bitterness with longer storage. Only wash the kale when you are ready to use it as washing before storage will promote spoilage.

Sweet Potato Breakfast Scramble

Beverly Verwey

Print Recipe Pin Recipe

Servings 1

Calories 406 kcal

• 1 medium sweet potato peeled and cubed
• 1 large green pepper remove stem and seeds and diced
• 2 green onions chopped
• 1/4 cup tofu, extra firm crumbled
• 1/2 tsp black pepper
• 1/2 tsp curry powder
• 2 cups kale chopped
• 1/2 mango cut into strips
• 1/4 cup vegetable broth

• Preheat the oven to Bake at 400 degrees F and prepare a baking sheet lined with parchment or silicone mat.

• Peel and rice sweet potato. Place on the baking sheet and bake for 20 minutes or until soft.

• Remove stem and seed of the green pepper and dice. Dice the green onion.

• In a pan, heat a few tbsp. of vegetable broth on medium heat. Add the sweet potatoes, green pepper, onion, and spices. If needed, add more broth, a splash at a time, to prevent sticking. Cook for 5 minutes.

• Add the crumbled tofu and kale. Mix well. Cook for 3 to 5 minutes.

• Serve with mango strips.

Calories: 406kcalCarbohydrates: 55.3gProtein: 20.8gFat: 9.1gSodium: 92.6mg

Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD and Robby Barbaro, MPH

Cyrus Khambatta, PhD, and Robby Barbaro, MPH are the coauthors of the New York Times bestselling book Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1. 5, Type 2, Prediabetes, and Gestational Diabetes. They are the cofounders of Mastering Diabetes, a coaching platform that teaches people how to reverse insulin resistance via low-fat, plant-based, whole-food nutrition. Cyrus has been living with type 1 diabetes since 2002, and has an undergraduate degree from Stanford University and a PhD in Nutritional Biochemistry from UC Berkeley. Robby was diagnosed with type 1 diabetes in 2000, and has been living a plant-based lifestyle since 2006. He worked at Forks Over Knives for 6 years, and earned a Master’s in Public Health in 2019.

What can be cooked from sweet potato? | Plants

History

Sweet potatoes are very popular in America, Africa and the Caribbean. There is evidence that sweet potato was cultivated in tropical and subtropical climates even before our era. Basically, this edible plant grew wild.

Colombia and Peru are considered to be the birthplace of the sweet potato. Sweet potato came to Europe relatively recently – in the time of Christopher Columbus. In an old Spanish book describing the historical events of this country from 1547 to 1577, there is a description of sweet potato, which is characterized as the “edible root” of the Aztecs.

Blossoming sweet potato
Photo: ru.wikipedia.org

The colonizers who explored the American continent found fruits of wild sweet potato in the wild. The use of sweetish and nutritious fruits allowed them not to die of hunger. Since then, sweet potato has been cultivated in the United States, it has become a real national product. It was grown at the court of George Washington, and then in all the southern states.

The way most Americans prefer sweet potatoes is considered very tasty, but not very healthy food. In the US, sweet potatoes are used to make chips and sweet potato fries. In America, the production of sweet potato chips is on stream. Sweet potato is surprising for us, because in our country it is still considered a rare exotic, with the exception of the south of Russia, where amateurs grow it in small quantities.

Fried sweet potato
Photo: Depositphotos

Sweet potato chips and sweet potato fries, of course, you will not find here, but sweet potatoes in their natural form can sometimes be found in supermarkets or in the market. These fruits are also very fond of modern vegetarians, who regularly include a healthy vegetable in their diet. Unpeeled sweet potato tubers look like potatoes, and if they are too elongated, they look more like carrots. When baked, sweet potato tastes like baked butternut squash or turnips.

Health benefits of sweet potato

Sweet potato is a source of simple and complex carbohydrates, sugars and starches. In the body, complex carbohydrates are broken down gradually and give off energy, so sweet potato is easily digested and gives a long-lasting feeling of satiety. Varieties of sweet potatoes with a low sugar content are safe for diabetics.

The most amazing property of sweet potato is its record content of vitamin A. Only 50 grams of tubers contain a daily dose of vitamin A. We need vitamin A for visual acuity and normal functioning of the circulatory system. And beta-carotene, which is also present there, improves liver function.
Sweet potato tubers
Photo: ru.wikipedia.org

100 g of sweet potato contains 5.7 mg of vitamin A, and 100 g of potatoes contains only 0.003 mg.

What else is unique about sweet potato? This fruit contains a large amount of manganese, useful for the brain. The lack of manganese causes disorders of the nervous system. Women with manganese deficiency suffer from PMS (premenstrual syndrome).

100 g of sweet potato contains 1 mg of manganese. For comparison, the same serving of potatoes contains only 0.2 mg of manganese. Sweet potatoes are twice as rich in vitamin C as potatoes.

Sweet potatoes also contain phosphorus. This is another valuable macronutrient for the brain and heart.

According to research by American scientists, eating sweet potato reduces nicotine and drug addiction. It is also recognized as a product that can prevent cancer due to its high content of antioxidants.

Sweet potato yellow, orange, purple

There are different varieties of sweet potato, but basically there are three types according to the color of the tubers. Some of them have tubers of orange or reddish color with the same color of flesh, other varieties have yellow tubers, there is sweet potato with purple tubers.
Purple sweet potato
Photo: Depositphotos

• Sweet potato with orange tubers has a sweeter orange pulp, they contain more sugar. These varieties are undesirable to use in diabetes mellitus, while other types are possible.
• Yellow fruits have lighter flesh, firmer flesh than orange varieties and contain less sugar.
• Purple Sweet Potato is very healthy due to the content of purple pigments – anthocyanins. These substances have a beneficial effect on the functioning of the heart and blood vessels, strengthen the immune system.

All three types of sweet potato are used for various dishes. Sweet varieties of sweet potatoes with orange flesh can be eaten raw. Potatoes can be substituted for yellow varieties. For example, you can make sweet potato puree or yellow sweet potato stew instead of mashed potatoes. Purple sweet potato is used for medicinal purposes, it can even help you lose weight.

To preserve the beneficial properties of this plant, cook it with the skin on and then peel it. Sweet potatoes can be boiled, baked and fried. But frying destroys a significant part of the useful properties of the fruit.

What kind of sweet potato dishes can be prepared?
Baked sweet potato
Photo: Depositphotos

Baked sweet potato

Take 3 sweet potatoes. Wash them and cut into pieces along with the peel. Add to them 2 tbsp. spoons of olive oil, salt and a mixture of peppers. Let the sweet potato soak in this mixture, and in the meantime, preheat the oven to 160 degrees. Put the sweet potato in a baking dish, sprinkle with rosemary and let it bake for 50 minutes.

Sweet potato with honey

Wash the sweet potatoes, peel them and cut into pieces. Mix for the sauce 2 tbsp. tablespoons of vegetable oil, 0.5 cups of honey, 1 teaspoon of grated ginger, salt and pepper. Soak the sweet potato slices in this sauce. Place the sweet potato in the preheated oven and bake until caramelized, stirring occasionally. This dish is popular with the French.

Vegetable rolls with sweet potato

Photo: Depositphotos

For their preparation you will need: rice paper, raw sweet potato with orange pulp, sushi rice, cucumber and Chinese cabbage, as well as Asian sauces.

Prepare the vegetables by cutting them into long strips. Prepare sushi rice and dress it with Asian dressing or sugared balsamic vinegar. Dip each sheet of rice paper into a bowl of room temperature water, wait 5 seconds, and remove from the water.

It is important not to soak the rice paper in water so that it does not tear when rolling the rolls.

Spread boiled rice, Chinese cabbage leaves, sweet potato, cut into long sticks, and fresh cucumber on a sheet of rice paper. Carefully roll up the rolls. Serve them with your favorite sauces. To increase the calorie content of the dish, you can serve walnut paste or hummus with these rolls.

Purple sweet potato sushi looks exotic
Photo: Depositphotos

If you’re not familiar with the sweet potato, be sure to try these tasty and healthy fruits for a nutritional variety. With them, you can cook delicious and hearty meals without meat, and if you are a vegetarian or observe an Orthodox fast, then you will appreciate the sweet potato doubly.

Tags:

sweet potato,
edible plants,
healthy vegetables

Sweet potatoes

Time to read: 3 minute(s)

On the shelves of stores you can now find various products that were not previously presented with us. And among them is Batat. Perhaps it’s time to talk about it in more detail. And today we do it.

The main thing about sweet potato

Let’s see what actually is sweet potato, which is called sweet potato.
Sweet potato is a tuber that is formed from the roots of a creeper. Moreover, most of this vine is edible: leaves and stems. They are boiled before use and added to salads, cooked with other vegetables. Interestingly, the seeds of this vine can also be used. They learned how to make a useful coffee substitute. Thus, sweet potato has no connection and analogy with the usual, well-known potato.

The fruit appeared for the first time in Colombia and Peru. It was actively used and distributed throughout South America. Over time, as ties between continents became intense, it was brought to Europe, China, India, and even Indonesia. The tuber is still popular in all these countries. And even in Russia it is successfully grown in some areas. Good harvests are observed in the Amur and Novosibirsk regions. And also in Altai and in the Khabarovsk Territory, in Bashkiria.

Sweet potato varieties

Many sweet potato varieties have been bred these days. It comes in white, purple and red. But the most common and delicious is considered bright orange, elongated. In Asia, purple is preferred.

There are two large groups of sweet potatoes: edible and ornamental. In turn, food, in accordance with the content of glucose, is fodder, vegetable and dessert. And they distinguish several varieties by name:

• salmon
• pumpkin
• caramel
• chestnut

The benefits of sweet potato

Even in ancient times, people noticed that sweet potato saturates the body well. And it helps with some ailments. And modern scientists have already comprehensively studied the tuber and made conclusions about its various benefits.

Sweet potato composition

Sweet potato composition excellent. Per 100 grams of product: water – 69.6 grams, protein – 1.53 grams, low fat – 0.17 grams, carbohydrates – 23.8 grams, fiber – 4.1 grams. The calorie content of products is 117 kcal per 100 grams.

Vitamins in sweet potato

By the presence of vitamins, sweet potato stands out for its high content of vitamin A, approximately 210% of the daily value. Moreover, the proportion of vitamin C is also noticeable – 52% of the daily requirement. And vitamin E – 35% of the norm. We remind you that this the triad of vitamins is called “beauty vitamins”.

Group B is represented by 5 species: B5, B6, B7, B3 and B1, and this is good for the central nervous system. Moreover, it prevents oxidative processes. Trace elements in the root crop are also diverse: manganese, copper, potassium, calcium, phosphorus and magnesium.

Folic acid in sweet potatoes

But it should be noted separately that there is a lot of folic acid in sweet potatoes. This is a water-soluble vitamin, which is one of the most important for expectant mothers. It also helps in healing the brain and is used to prevent oncology.

Sweet potato – beneficial properties

Thanks to this composition, sweet potato has a wide range of beneficial properties for the body:

• maintains electrolyte and water balance well
• promotes the removal of radionuclides and salts of heavy metals
• has an immunotonic and antibacterial effect
• has a significant positive effect on vision, skin and hair
• a significant content of fiber in combination with the above factors, ensures the prevention of diseases of the gastrointestinal tract
• sweet potato has a low GI (glycemic index) and therefore slightly increases blood sugar, which is useful for diabetics
• comprehensive effect on weight loss
• helps the body resist several forms of cancer and has high antioxidant activity
• very positive and multifactorial effect on reproductive functions
• contributes to the normalization of hematopoiesis and restoration of the bone marrow

How to cook sweet potato.

Best Recipes

Many different dishes can be prepared from sweet potato. And this is not surprising. After all, the history of its use by humans for food has several thousand years. And, of course, during this time, people have come up with many ways to cook this root crop.

And the fact that in subsequent years sweet potato spread in Europe, Asia, North America and Russia only added to the variety of dishes from it. And today we will present you the most popular, in our opinion, sweet potato dishes.

Sweet potato wedges in the oven

An easy way to prepare sweet potatoes that retains all of their beneficial properties and brings out their great taste.

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Ingredients:

700 g sweet potato

200 g sour cream

2 tbsp. olive oil

1 garlic clove

10 g dill

Spices for vegetables – to taste

Salt, ground black pepper – to taste

Rubric Main dishes

Ingredients

Ingredients:

700 g sweet potato

200 g sour cream

2 tbsp. olive oil

1 garlic clove

10 g dill

Vegetable spices – to taste

Salt, ground black pepper – to taste

Directions

Sweet potato dol kami in the oven

IngredientsSpecifications

sweet potato

An original, tasty and satisfying dish for your table. This dish can be served for lunch, dinner or as part of a festive menu. At the same time, it is low in calories.

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Ingredients:

3 medium sweet potatoes

1 courgette

100 g feta cheese

½ red onion

9 0004 1 clove of garlic

3 sprigs of thyme

2 tbsp. olive oil

Dried chilli flakes

Salt, ground black pepper – to taste

0002 Ingredients

Ingredients:

3 medium sweet potatoes

1 courgette

100 g feta cheese

½ red onion

1 garlic clove 9000 6

3 thyme sprigs

2 tbsp. olive oil

Dried chili flakes

Salt, ground black pepper to taste

Directions

Instructions:

Sweet potato stuffed with marrow

900 04 IngredientsNotes

Sweet potato fries

A great alternative to french fries, this super simple dish also goes well as a side dish with meat. Sweet potatoes make a great healthy snack.

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Ingredients:

600 g sweet potato

½ tbsp. olive oil

1 tsp. salt

½ tsp. ground black pepper

Instruction:

Category Low calorie recipes, Vegetarian dishes, Starters, Main courses

Ingredients

Ingredients:

600 g sweet potato

½ tbsp. olive oil

1 tsp. salt

½ tsp. ground black pepper

Directions

Instructions:

Sweet Potato Fries

Ingredients Instructions

Sweet Potato Cream Soup

The perfect base for a light first course in a hurry, because by itself it gives the dish a bright color, richness and appetizing taste.

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Ingredients:

750 g sweet potato

450 ml water

200 ml coconut milk

30 g ginger

9 0004 5 tablespoons olive oil

3 garlic cloves

25 g green onions

1 tsp. lemon juice

Salt, ground black pepper – to taste

Serving ingredients:

50 ml coconut milk

Crackers, nuts, seeds – to taste

Fresh herbs – to taste

Instructions:

Category Potato soups, Lenten recipes, Main courses, Soups, Classic soups

Ingredients

Ingredients:

750 g sweet potato 90 006

450 ml water

200 ml coconut milk

30 g ginger

5 tbsp olive oil

3 garlic cloves

25 g green onions

1 tsp. lemon juice

Salt, ground black pepper to taste

Serving Ingredients:

50 ml Coconut Milk

Crackers, Nuts, Seeds – to taste

Fresh Herbs – to taste

Instructions

Instructions:

9 0004 Creamy sweet potato soup

Ingredients Instructions

Sweet potato pancakes

Sweet and juicy sweet potato pancakes will replace any dessert for you. Great idea for a healthy breakfast or snack.

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400 g sweet potato

2 carrots

50 g hard cheese

2 tbsp. almond flour

1 tbsp. vegetable oil

1 chicken egg

2 tbsp. sour cream

2 pinches of salt

Instructions:

Category Snacks, Vegetable dishes

Ingredients

400 g sweet potato

9000 4 2 carrots

50 g hard cheese

2 tbsp. almond flour

1 tbsp. vegetable oil

1 chicken egg

2 tbsp. sour cream

2 pinches of salt

Directions

Instructions:

Sweet Potato Fritters

Ingredients Directions

Sweet Potato Blue Cheese Salad

Incredibly Healthy Root Vegetable Salad has a pleasant taste and an interesting, bright appearance . It can be used as a light snack or a full meal.

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Ingredients:

1 sweet potato

100 g salad mix

80 g blue cheese

2 tbsp. olive oil

1 apple

1 tsp. lemon juice

Salt, ground black pepper – to taste

Instructions:

Rubric Salads, Vegetable salads

Ingredients

Ingredients:

1 sweet potato

100 g salad mix

80 g blue cheese

2 tbsp olive oil

1 apple

1 tsp lemon juice

Salt, ground black pepper – to taste

Directions

Instructions:

Sweet potato and blue cheese salad

Ingredients Directions

Sweet potato soup with lentils and bacon

Fragrant, tasty, bright, hearty sweet potato soup with lentils, sour cream and bacon can replace both the first and second.

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Ingredients:

800 g sweet potato

100 g red lentils

200 ml milk

4 slices smoked bacon

1 sweet and sour apple

½ lime

½ onion

3 garlic cloves

3 tbsp. olive oil

2 tbsp. curry powder

1 bunch cilantro

A small piece of ginger

Sour cream for serving

Salt, ground black pepper – to taste

Instructions:

Rubric Soups

Ingredients

Ingredients:

800 g sweet potato

100 g red lentils

2 00 ml milk

4 slices smoked bacon

1 sweet and sour apple

½ lime

½ onion

3 garlic cloves

3 tbsp. olive oil

2 tbsp. curry powder

1 bunch cilantro

A small piece of ginger

Sour cream, for serving

Salt, ground black pepper – to taste

Directions

Instructions:

Sweet potato lentil and bacon soup

Ingredients Directions

9 0006

Festive sweet potato lasagna

Tender, tasty, juicy and unusual! This lasagna will be your signature dish for the holidays.

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Ingredients:

900 g sweet potato

240 g onion

9 pieces of prepared lasagne sheets

2 tbsp olive oil

15 g butter

1 garlic clove

1 tbsp. dried oregano

1 tsp. salt

½ tsp. ground black pepper

Ingredients for meatballs:

530 g chicken fillet

35 g parmesan

3 tbsp. chopped parsley

1 garlic clove

2 pinches dried basil

2 pinches dried tarragon

½ tsp. ground black pepper

1 tsp salt

Ingredients for the béchamel sauce:

75 g butter

50 g wheat flour

1.25 l cold milk

265 g mozzarella

9 0004 170 g parmesan

2 pinches ground nutmeg

½ tsp. l. salt

1 pinch white ground pepper

Instructions:

Rubric Main courses, Pasta

Ingredients

Ingredients:

900 g sweet potato

240 g onion

9 pieces prepared lasagne sheets

2 tbsp. olive oil

15 g butter

1 garlic clove

1 tbsp. dried oregano

1 tsp. salt

½ tsp. ground black pepper

Ingredients for meatballs:

530 g chicken fillet

35 g parmesan

3 tbsp. chopped parsley

1 garlic clove

2 pinches dried basil

2 pinches dried tarragon

½ tsp. ground black pepper

1 tsp. salt

Ingredients for the béchamel sauce:

75 g butter

50 g wheat flour

1.25 l cold milk

265 g mozzarella

9 0004 170 g parmesan

2 pinches ground nutmeg

½ tsp. l. salt

1 pinch ground white pepper

Directions

Instructions:

Sweet Potato Festive Lasagna

IngredientsIndications

Sweet Potato Chicken Cutlets

Interesting , a tasty and healthy culinary solution for your table. The meatballs are tender and juicy.

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Ingredients:

1 chicken breast

100 g sweet potato

100 g hard cheese

1 onion

9 0004 1 chicken egg

1 tomato

1 tsp sour cream

1 tsp. tomato paste

Vegetable oil

Dill – to taste

Salt, ground black pepper – to taste

Instructions:

Heading Main dishes, Meat dishes 90 006

Ingredients

Ingredients:

1 chicken breast

100 g sweet potato

100 g hard cheese

1 onion

1 chicken egg

1 tomato

1 tsp sour cream

1 tsp. tomato paste

Vegetable oil

Dill – to taste

Salt, ground black pepper – to taste

Directions

Instructions:

Chicken cutlets with sweet potatoes 9 0227

IngredientsSpecifications

Sweet potato and potato puree

The simplest dish that can be prepared from this root vegetable. It turns out tasty, satisfying, healthy and low-calorie.

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Ingredients:

600 g sweet potato

4 potatoes

120 ml milk

50 g butter

Salt, ground black pepper – to taste

Instructions:

Main dishes, vegetables

Ingredients

Ingredients:

600 g of battles

4 potatoes

120 ml of milk

50 g of butter

Salt, ground black pepper – to taste

Directions

Instructions:

Sweet potato and potato puree

Ingredients Instructions

Baked sweet potato with avocado and suluguni

A healthy dish with a pleasant slightly sweet taste and interesting, bright appearance. It can be used as a light snack or a full meal.

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Ingredients:

4 sweet potatoes

2 avocados

150 g smoked suluguni

100 g green adjika

2 limes

1 handful of pumpkin seeds

Olive oil for frying

Salt, ground black pepper – to taste

Instruction:

Rubric Appetizers, Main courses, Vegetable dishes

Ingredients

Ingredients:

4 sweet potatoes

2 avocados

150 g smoked suluguni 900 06

100 g adjika green

2 limes

1 handful of pumpkin seeds

Olive oil for frying

Salt, ground black pepper – to taste

Instructions

Instructions:

Baked sweet potato with avocado and suluguni

IngredientsInstructions

Sweet potato muffins

Even a novice cook can make these muffins! They are perfect for brunch and picnics.

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Ingredients:

600 g sweet potato

300 g flour

100 g feta

100 g parmesan 900 06

6 chicken eggs

1 green onion bunch

1 chili

Salt, black pepper – according to taste

Heading Pastries, desserts, dough, dough, cupcakes

Ingredients

Ingredients:

600 g sweet potato

300 g flour

100 g feta

100 g parmesan

6 eggs

1 bunch green onions

1 chili

Salt, black pepper to taste

Directions

Sweet potato muffins 9 0006

IngredientsIndications

Frequently asked questions about sweet potatoes

Can you eat sweet potatoes children? The root crop is so useful that you can give it to children even from the moment of the first feeding.