How can sweet potatoes be incorporated into a diabetic-friendly diet. What are some tasty and nutritious sweet potato recipes for people with diabetes. Which cooking methods help retain the health benefits of sweet potatoes for diabetics.

The Nutritional Benefits of Sweet Potatoes for Diabetics

Sweet potatoes are often touted as a superfood, and for good reason. These vibrant root vegetables are packed with nutrients that can be especially beneficial for people with diabetes. But how exactly do sweet potatoes fit into a diabetic-friendly diet?

Despite their sweet taste, sweet potatoes have a relatively low glycemic index (GI) compared to regular potatoes. This means they cause a slower rise in blood sugar levels, making them a better choice for managing diabetes. They’re also rich in fiber, which further helps regulate blood sugar levels and promotes feelings of fullness.

Sweet potatoes are an excellent source of:

• Beta-carotene, which the body converts to vitamin A
• Vitamin C, an important antioxidant
• Potassium, crucial for heart health
• Manganese, supporting bone health and wound healing
• Various B vitamins

Can diabetics eat sweet potatoes every day? While sweet potatoes can be a healthy part of a diabetic diet, it’s important to practice portion control and consider your overall carbohydrate intake. Consulting with a registered dietitian can help you determine the right amount for your individual needs.

Sweet Potato-Crowned Turkey Muffins: A Protein-Packed Meal

Looking for a creative way to combine lean protein with the goodness of sweet potatoes? Try these Sweet Potato-Crowned Turkey Muffins. This recipe transforms the concept of meatloaf into individual portions, making it easier to control serving sizes – a key factor in managing diabetes.

To prepare:

1. Mix lean ground turkey with finely chopped onions, herbs, and spices
2. Press the mixture into a muffin tin
3. Top each “muffin” with a layer of mashed sweet potato
4. Bake until the turkey is cooked through and the sweet potato topping is lightly browned

Why is this recipe diabetic-friendly? The combination of lean protein from the turkey and complex carbohydrates from the sweet potato helps stabilize blood sugar levels. The portion-controlled size of each muffin also aids in managing carbohydrate intake.

Crustless Sweet Potato Pie: A Healthier Holiday Indulgence

Who says people with diabetes can’t enjoy holiday treats? This Crustless Sweet Potato Pie offers a delicious way to partake in festive flavors without derailing your blood sugar management efforts.

By eliminating the high-carb, high-fat crust, this recipe significantly reduces the overall calorie and carbohydrate content. The star of the show – real sweet potatoes – provides natural sweetness and a creamy texture, reducing the need for added sugars.

To make it even more diabetic-friendly:

• Use a sugar substitute or reduce the amount of sugar in the recipe
• Incorporate egg whites instead of whole eggs to lower the fat content
• Add warm spices like cinnamon and nutmeg, which may have blood sugar-lowering properties
• Serve with a dollop of Greek yogurt instead of whipped cream for added protein

Roasted Sweet Potato Sticks: A Healthy Alternative to French Fries

Craving something crispy and satisfying? Roasted Sweet Potato Sticks offer a nutritious alternative to traditional French fries. This simple recipe transforms sweet potatoes into a delightful snack or side dish that’s low in calories, fat, and carbs.

How to prepare perfect sweet potato sticks:

1. Cut sweet potatoes into even-sized sticks
2. Toss with a small amount of olive oil and your favorite seasonings
3. Spread in a single layer on a baking sheet
4. Roast at high heat, turning once, until crispy on the outside and tender inside

Why are these a better choice for diabetics? The roasting process caramelizes the natural sugars in the sweet potatoes, enhancing their flavor without adding extra sweeteners. The fiber content helps slow down the absorption of sugars, preventing rapid spikes in blood glucose levels.

Pineapple-Stuffed Sweet Potatoes: A Tropical Twist on a Classic

For a unique and flavorful dish that satisfies sweet cravings without compromising blood sugar control, try Pineapple-Stuffed Sweet Potatoes. This recipe combines the natural sweetness of sweet potatoes with the tropical tang of pineapple.

To create this dish:

1. Bake sweet potatoes until tender
2. Scoop out the flesh, leaving a thin shell
3. Mix the sweet potato flesh with crushed pineapple, a touch of cinnamon, and a small amount of butter or butter substitute
4. Refill the sweet potato skins with the mixture
5. Bake again until heated through

How does this recipe benefit diabetics? The combination of sweet potato and pineapple provides a complex carbohydrate and fiber mix that helps regulate blood sugar. The natural sweetness of both ingredients reduces the need for added sugars, making it a smarter choice for those watching their glucose levels.

Sweet Potato Mash: A Comforting Side Dish with a Healthy Twist

Sweet Potato Mash offers a comforting and nutritious alternative to traditional mashed potatoes. This versatile side dish can be easily adapted to suit diabetic dietary needs while still delivering a satisfying, creamy texture and rich flavor.

To create a diabetic-friendly sweet potato mash:

• Steam or boil sweet potatoes until tender
• Mash with a small amount of low-fat milk or unsweetened plant-based milk
• Add flavor with spices like cinnamon, nutmeg, or ginger instead of sugar
• For added nutrition, mix in some Greek yogurt for protein and creaminess

Why is this a good choice for diabetics? Sweet potato mash has a lower glycemic index than regular mashed potatoes, meaning it has less impact on blood sugar levels. The added spices not only enhance flavor but may also have blood sugar-regulating properties.

Spicy Baked Sweet Potato Fries: A Flavorful and Nutrient-Dense Snack

Spicy Baked Sweet Potato Fries offer a perfect balance of flavor and nutrition, making them an excellent choice for diabetics looking for a satisfying snack or side dish. The addition of chili powder gives these fries a kick that will excite your taste buds without compromising your health goals.

To make these diabetic-friendly fries:

1. Cut sweet potatoes into thin, even strips
2. Toss with a small amount of olive oil, chili powder, and a pinch of salt
3. Arrange in a single layer on a baking sheet
4. Bake at high heat, turning once, until crispy and golden

What makes these fries a healthier option? Baking instead of frying reduces the overall fat content, while the sweet potatoes provide more nutrients and fiber than regular potatoes. The spicy seasoning adds flavor without extra calories or carbs.

Dreamy Sweet Potato Bake: A Lighter Take on a Classic Casserole

The Dreamy Sweet Potato Bake offers a healthier twist on the traditional sweet potato casserole, making it suitable for diabetics and health-conscious individuals alike. This dish proves that comfort food can be both delicious and nutritious.

Key modifications for a diabetic-friendly version:

• Use mashed sweet potatoes as the base, skipping the added sugars often found in traditional recipes
• Incorporate Greek yogurt for creaminess and added protein
• Use a sugar substitute or reduce the amount of sweetener
• Top with a light sprinkle of chopped nuts for crunch and healthy fats, rather than a sugary streusel

How does this benefit diabetics? By focusing on the natural sweetness of the sweet potatoes and using healthier ingredients, this bake provides the comfort of a casserole with better blood sugar management. The added protein from Greek yogurt and nuts helps slow down carbohydrate absorption.

Tips for Incorporating Sweet Potatoes into a Diabetic Diet

While sweet potatoes can be a nutritious part of a diabetic diet, it’s important to consume them mindfully. Here are some tips for enjoying sweet potatoes while managing your blood sugar:

• Monitor portion sizes – a medium sweet potato (about 1 cup) contains approximately 27 grams of carbohydrates
• Pair sweet potatoes with lean proteins and non-starchy vegetables to create balanced meals
• Choose cooking methods that don’t add extra fats or sugars, such as baking, roasting, or steaming
• Experiment with savory seasonings to reduce the need for added sweeteners
• Include the skin for extra fiber, which helps slow down sugar absorption

Are there any potential drawbacks to eating sweet potatoes for diabetics? While generally beneficial, sweet potatoes are still a source of carbohydrates. It’s crucial to account for them in your overall carb intake and monitor their effect on your blood sugar levels. Some individuals may find that their blood sugar is more sensitive to sweet potatoes, so personal testing and consultation with a healthcare provider is recommended.

Creative Ways to Use Sweet Potatoes in Diabetic-Friendly Meals

Beyond the recipes mentioned above, there are numerous ways to incorporate sweet potatoes into a diabetic-friendly diet:

• Add cubed sweet potatoes to soups and stews for added nutrition and natural sweetness
• Use mashed sweet potato as a base for homemade veggie burgers
• Spiralize sweet potatoes to create a low-carb pasta alternative
• Blend cooked sweet potato into smoothies for a creamy texture and nutrient boost
• Use thin slices of sweet potato as a base for mini pizzas or bruschetta

How can sweet potatoes help with weight management for diabetics? The high fiber content of sweet potatoes promotes feelings of fullness, which can aid in portion control and weight management – both crucial factors in diabetes management. Additionally, their natural sweetness can help satisfy cravings for sugary foods when consumed in moderation.

The Role of Sweet Potatoes in Blood Sugar Management

Understanding how sweet potatoes affect blood sugar levels is crucial for diabetics. While they do contain carbohydrates, several factors make them a better choice than many other starchy vegetables:

• Lower glycemic index compared to white potatoes
• High fiber content slows down carbohydrate absorption
• Rich in antioxidants that may improve insulin sensitivity
• Contains chromium, a mineral that helps regulate blood sugar

How quickly do sweet potatoes raise blood sugar? The impact on blood sugar can vary depending on factors like cooking method, portion size, and individual metabolism. Generally, the effect is more gradual compared to high-GI foods, but it’s important for diabetics to monitor their personal response through regular blood glucose testing.

Seasonal Variations: Enjoying Sweet Potatoes Year-Round

While often associated with fall and winter, sweet potatoes can be enjoyed throughout the year. Here are some seasonal ideas for incorporating sweet potatoes into your diabetic-friendly meal plan:

• Spring: Grill sweet potato slices for a smoky side dish
• Summer: Add cold, cooked sweet potato cubes to salads
• Fall: Roast sweet potatoes with other autumn vegetables like Brussels sprouts and squash
• Winter: Use mashed sweet potatoes as a topping for shepherd’s pie

Can sweet potatoes be part of a diabetes prevention diet? Yes, the high fiber content, low glycemic index, and nutrient density of sweet potatoes make them a valuable addition to diets aimed at preventing type 2 diabetes. Their ability to help regulate blood sugar and promote feelings of fullness can support overall metabolic health.

Cooking Methods: Maximizing Nutrition and Flavor

The way you prepare sweet potatoes can significantly impact their nutritional value and effect on blood sugar. Here are some cooking methods that preserve nutrients and maintain their diabetic-friendly qualities:

1. Steaming: Retains more nutrients than boiling
2. Roasting: Enhances natural sweetness without adding sugar
3. Baking: Simple and versatile, allows for easy portion control
4. Air frying: Provides a crispy texture with minimal added oil
5. Slow cooking: Ideal for soups and stews, allows flavors to meld

Which cooking method is best for maintaining a low glycemic index? Generally, any method that doesn’t add extra sugars or fats can be suitable. However, boiling may lead to a slightly lower GI as it breaks down the starch less than methods like roasting. Cooling cooked sweet potatoes and reheating them later can also lower their GI due to the formation of resistant starch.

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 Casserole – Diabetic Recipe

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“I got this recipe from Diabetic Living and thought I would share it. “

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photo by lazyme

Ready In:

1hr 25mins

Ingredients:

10

Serves:

ingredients

• 3

  large sweet potatoes

• Pam cooking spray

• ¹⁄₂ cup brown sugar, packed

• 2

  eggs

• ³⁄₄ teaspoon ground nutmeg

• ³⁄₄ teaspoon ground cinnamon

• ¹⁄₂ cup nonfat milk

• 1

  cup pecans

• ¹⁄₄ cup all-purpose flour

• 3

  tablespoons butter

directions

• In a covered large saucepan, cook sweet potatoes in enough lightly salted boiling water to cover, for 25-30 minutes, or until very tender.
• Meanwhile, preheat oven to 350.
• Lightly coat a 1 1/2-2 quart oval baking dish, or a 2 quart square baking dish with non-stick cooking spray. Set aside.
• Drain sweet potatoes, and return to saucepan.
• Using an electric mixer or potato masher, mash sweet potatoes until smooth.
• Stir in 1/4 cup brown sugar or brown sugar substitute, eggs, nutmeg, and cinnamon.
• Add milk, and stir to combine.
• Pour into the prepared baking dish.
• In a small bowl, combine pecans, 1/4 cup brown sugar or brown sugar substitute, flour, and melted butter. Sprinkle over sweet potatoes.
• Bake uncovered, about 30 minutes, or until sweet potatoes are heated through, and topping is golden brown.
• Serve warm.

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Recipes with sweet potato » Delicious and simple.

Culinary recipes with photos and videos

Hello! In this collection you will find delicious and simple recipes with sweet potatoes. Bright orange sweet potatoes (another name for our hero) are not only pleasing to the eye, but also extremely healthy.

Contents

• Benefits of sweet potatoes
• How to cook sweet potatoes in the oven
• How to cook sweet potatoes
• How to fry sweet potatoes in a pan

9 0010 How to fry sweet potatoes

The benefits of sweet potato

Sweet potato tubers have a powerful antioxidant effect and contribute to the overall strengthening of the body during beriberi. This useful root crop improves the intestinal microflora, has a positive effect on the functioning of the kidneys and liver, increases the elasticity of blood vessels and lowers cholesterol levels. Due to the low glycemic index and low calorie content, sweet potato will be useful for those who want to lose weight or suffer from diabetes. Sweet potato soup will help normalize sleep and reduce fatigue. Due to the high content of vitamin A, sweet potato improves the condition of the skin, hair and nails. Progesterone and estrogen, which this root crop is rich in, normalize the functioning of the nervous system and have a positive effect on the functioning of the reproductive system. Tubers contain B vitamins, so they will help lower blood pressure and reduce the risk of cardiovascular disease.

How to cook sweet potato in the oven

Sweet potato baked in the oven is a healthy and dietary dish that goes well with fish and meat dishes. With this simple recipe, any beginner can handle it without putting a lot of time and effort. To make the baked sweet potato tasty, you need to choose medium-sized tubers, about 20 cm. The peel should be smooth and not cracked, the fruits should be fresh and elastic.

A la potato accordion

Baked sweet potatoes with spices and butter are the perfect side dish for a festive table. Deep incisions are made on the tuber so that it looks like an accordion. In this case, the oblong sweet potato will look even more spectacular. And in order not to accidentally damage the accordion, before cutting, place Chinese sticks or the handle of a wooden spoon close to the tuber, on which the knife will rest.

Ingredients:

• 4 medium sweet potatoes
• 20 g butter
• 1 tsp. olive oil
• 1 garlic clove
• 1 tsp. mixed Italian herbs
• 0.25 tsp. ground black pepper
• 0.5 tsp. coarse sea salt

Cooking recipe:

1. Preheat the oven to 220 degrees. Cover the baking dish with food foil.
2. Wash sweet potatoes. We will make cuts on each tuber at a distance of 3 mm along the entire length of the fruit, without cutting the vegetables down by 2/3. Transfer the vegetables to the prepared baking dish.
3. In a separate bowl, combine melted butter, olive oil, crushed garlic clove, salt and spices.
4. Using a pastry brush, brush the vegetables with the fragrant oil mixture, pouring it into the slits.
5. Send the sweet potato to a preheated oven, bake it until soft for 50-60 minutes.
6. Ready sweet potato will be served with yoghurt and fresh greens sauce.

Sweet potato wedge recipe

You can also bake sweet potato wedges, brushed with olive oil and various spices. It cooks incredibly quickly and goes perfectly with chicken, steak, tzatziki sauce or avocado dip. It all depends on your imagination!

Ingredients:

• 2 medium sweet potatoes
• 30 ml olive oil
• 1 tsp. herbs de provence
• 1 tsp. smoked paprika
• 0.25 tsp. ground black pepper
• 0.5 tsp. salt

Recipe:

1. Preheat the oven to 200 degrees.
2. Wash the sweet potato, cut the tubers into slices, transfer to a deep bowl.
3. Pour olive oil over the slices, add salt and spices, mix thoroughly.
4. Arrange the sweet potato slices in a single layer on a baking sheet lined with parchment paper.
5. Send the sweet potato to a preheated oven, bake it until golden brown for 25-30 minutes.
6. The finished dish will be served with sour cream sauce and fresh salad.

Foil baked sweet potato

Oven baked sweet potato in foil is usually stuffed and filled with various interesting toppings. Below are some great examples. These dishes look super-attractive. Not a sin to serve on the festive table!

Ingredients:

• 2 medium sweet potatoes
• 30 g butter
• 1 tsp. herbs de provence
• 0.5 tsp. smoked paprika
• 0.25 tsp. ground black pepper
• 0.5 tsp. salt
• 1 bell pepper
• 150 g feta
• 100 g mashed potatoes

Recipe:

1. Preheat the oven to 200 degrees.
2. Wash the sweet potato, cut the vegetables in half, transfer to foil.
3. Put a thin piece of butter on each half of the tuber, add salt and spices.
4. Wrap the sweet potato halves in foil and place on a baking sheet.
5. Let’s send the sweet potato to a preheated oven, we will bake it for 30-35 minutes, depending on the size of the tubers.
6. Prepare the stuffing for the sweet potato. In a deep bowl, combine the diced feta cheese, chopped bell pepper and mashed potatoes. Add some Provence spices and stir.
7. Remove the finished sweet potato from the oven, fill it with the prepared stuffing and serve hot.

And the halves of sweet potato baked in foil give a huge scope for imagination, because they can be stuffed! Let’s take a look at a few popular toppings.

Sweet Potato with Chickpeas and Rice

Sweet Potato with Chickpeas and Rice is a tasty and healthy side dish or the basis for a work lunch. It remains to add a few vegetables – and a wonderful snack is ready.

Ingredients:

• 3 medium sweet potatoes
• 0. 5 tbsp. boiled rice
• 0.5 tbsp. boiled chickpeas
• 2 garlic cloves
• 30 ml olive oil
• 1 bunch chives
• 0.25 tsp. ground black pepper
• 0.5 tsp. salt

Cooking recipe:

1. Preheat the oven to 180 degrees.
2. Wash the sweet potato, cut the vegetables in half, no need to peel the skin.
3. Mix boiled chickpeas and rice, add olive oil and crushed garlic. Salt to taste and season with black pepper.
4. Put the finished filling on each half of the sweet potato, wrap the blanks in foil and transfer to a heat-resistant baking dish.
5. Let’s send the sweet potato to the preheated oven and bake it for 25-30 minutes.
6. Remove the finished sweet potato from the oven, garnish with finely chopped chives.

Sweet Potato with Guacamole

Sweet Potato with Guacamole Sauce is a tasty and rather original snack for gatherings with friends. The bright orange flesh of an oven-roasted sweet potato plus the tender greens of an avocado is simply a treat for the eyes!

Ingredients:

• 2 medium sweet potatoes
• 2 avocados
• 1 tomato
• 1 tsp. lemon juice
• 100 g feta cheese
• 1 hot pepper
• 1 pomegranate
• 1 garlic clove
• 30 ml olive oil
• 1 bunch cilantro

90 010 0.25 tsp ground black pepper

• 0.5 tsp. salt

Recipe:

1. Preheat the oven to 200 degrees.
2. Wash the sweet potato, cut it in half, make deep cuts on each half. Salt the tubers, brush with olive oil.
3. Send the sweet potato to the preheated oven for 30-35 minutes so that it is completely baked.
4. Grind avocado pulp, peeled tomato and garlic clove into a homogeneous mass using a blender.
5. Add lemon juice, finely chopped cilantro, 1 teaspoon olive oil, salt and pepper to the sauce. Let’s mix.
6. Put guacamole on top of cooked sweet potato, garnish with feta pieces, hot pepper and pomegranate seeds.

How to cook sweet potatoes

Sweet potatoes, like potatoes, can be peeled both before cooking and after it, it all depends on your preferences and what kind of dish you are going to cook. Usually sweet potatoes are boiled for further grinding into a puree. Other boiled vegetables can be added to sweet potato puree: carrots, onions, potatoes, cauliflower.

Boil sweet potatoes for about 30 minutes after boiling in salted water. In sweet potato puree, as in potato puree, you can add butter or milk. Sweet potatoes are also boiled to make soups. Sweet potato soup is slightly sweet. In the soup, this root crop is good friends with carrots, pumpkins, onions, and beans.

Ingredients:

• 3 medium sweet potatoes
• 1 liter of water
• 0.5 tsp. salt

Recipe:

1. Wash sweet potato, peel if desired.
2. Put the vegetables in a saucepan, fill with cold water so that the liquid completely covers the vegetables. Let’s add salt.
3. Place a saucepan over medium heat and bring the water to a boil.
4. After boiling, reduce the heat, cook the vegetables until soft, about 30 minutes. The exact cooking time depends on the size and variety of the sweet potato.

Sweet Potato Puree

Try experimenting with sweet potato puree instead of regular potatoes. You will be pleasantly surprised by its bright taste and color.

Ingredients:

• 2 sweet potatoes
• 1 liter of water
• 50 ml of milk
• 30 g of butter
• 2 g of nutmeg
• 2 g ground black pepper
• 0.5 tsp. salt

Recipe:

1. Wash the sweet potato, peel it.
2. Put the vegetables in a saucepan, fill with cold water so that the liquid completely covers the vegetables. Let’s add salt.
3. Place a saucepan over medium heat and bring the water to a boil. After boiling, reduce the heat, we will cook the vegetables until soft for 30 minutes.
4. Drain water from cooked vegetables, add butter, warm milk and spices.
5. Mash the ingredients into a smooth puree.

How to fry sweet potatoes in a pan

Sweet potatoes fry a little faster than potatoes – about 15 minutes. Heat vegetable oil in a frying pan, put the chopped sweet potato and fry. Do not forget to generously pepper the sweet pulp, add onion and garlic, or pour over the sauce.

Ingredients:

• 3 sweet potatoes
• 0.5 tsp. ground ginger
• 0.5 tsp. turmeric
• 0.25 tsp. ground black pepper
• 0.5 tsp. dried basil
• 50 ml olive oil
• 0.5 tsp. salt

Recipe:

1. Wash sweet potato, peel, cut into strips.
2. Put the vegetables in a deep bowl, add olive oil, salt and spices. Mix thoroughly.
3. Put the vegetables in a heated pan.
4. Stir occasionally, fry the sweet potato for 7-10 minutes over medium heat.
5. Then reduce the heat, cover the pan with a lid and continue frying the vegetables until cooked through.

Grilled Sweet Potato

Grilled Sweet Potato is easy to prepare. Vegetables are spicy, juicy and very appetizing. They can be served as an independent dish, supplemented with a delicious sauce. Or turn it into a side dish by mixing sweet potatoes with other vegetables, cheese or mushrooms. I tried to cook sweet potato on a home electric grill – I am also pleased with the result.

Ingredients:

• 3 sweet potatoes
• 1 garlic clove
• 30 ml lemon juice
• 50 ml olive oil
• 0.25 tsp. ground black pepper
• 0.5 tsp. Italian herbs
• 0.5 tsp. salt

Recipe:

1. Wash the sweet potato, peel it, cut it into circles 5 mm thick.
2. Transfer the vegetables to a deep bowl, add olive oil, lemon juice and a clove of garlic passed through a press. Salt to taste, season the sweet potato with spices. Mix thoroughly.
3. Place the vegetables in a single layer on a heated grill pan.
4. We will fry the sweet potato over medium heat for 4-5 minutes on each side.
5. Ready vegetables will be served hot, garnished with herbs.

Fried Sweet Potato Eggs

This is a great breakfast recipe. Spicy flavored sweet potatoes go great with fried egg and onions.

Ingredients:

• 5 eggs
• 1 sweet potato
• 1 onion
• 25 g butter
• 0.25 tsp. ground black pepper
• 0.5 tsp. Italian herbs
• 0.5 tsp. salt

Recipe:

1. Wash sweet potato, peel, cut into small cubes.
2. Peel and finely chop the onion.
3. Put the vegetables in a heated frying pan with butter.
4. While stirring, fry vegetables over medium heat until soft.
5. Then we’ll beat the eggs. Add salt and spices to taste.
6. Continue cooking until the eggs are ready.

How to Fry Sweet Potatoes

If you love the taste of sweet potatoes, try these sweet potato fries. Incredibly mouth-watering pieces will disperse at your party with any sauces. It is now a very popular dish in restaurants. In principle, my interest in sweet potato began precisely with restaurant sweet potato fries. It turned out that at home it can be prepared elementarily.

Ingredients:

• 1 sweet potato
• 200 ml vegetable oil
• 0.5 tsp. smoked paprika
• 0.5 tsp. salt

Recipe:

1. Wash sweet potato, peel, cut into strips.
2. Deep fry the vegetables for 6-8 minutes until golden brown.
3. Take the vegetables out of the oil with a slotted spoon and put them on a paper towel.
4. Add salt and smoked paprika to the sweet potato, mix.
5. Ready sweet potato will be served hot with your favorite sauce.

10 Recipes for Sweet Potato (Sweet Potato) Main Courses

This collection of recipes will show you 10 different ways to make delicious sweet potatoes. Sweet potatoes are believed to be beneficial in the treatment of cancer and heart disease. It has very few calories. There are about 105 of them in a medium-sized tuber. These root crops also contain little fat, so they can be safely eaten without fear of gaining weight.

Recommend

1. Easy Roast

It takes very little time to roast sweet potatoes in the oven. There are a couple of variations on this process. Both of them require heating the oven to 230°C and 30-45 minutes of time, depending on the number and size of the tubers. The easiest way: lightly scrape the tubers with a knife and put them in the oven over medium heat. Outside, they will be covered with a delicious crispy crust. To make it even tastier, before putting the tubers in the oven, put a piece of butter on them, sprinkle with cinnamon and sugar. Wrap tubers in foil. This is necessary so that the juices that stand out make the tubers even softer and more tender. After cooking, the tubers must be removed from the oven, cut and sprinkled with your favorite seasonings.

Baked Sweet Potato Recipes:

• Barbadian Baked Sweet Potato
• Honey Cinnamon Baked Sweet Potato
• Foil Sweet Potato e, baked with green onions
• Baked sweet potato with aioli sauce
• Baked sweet potato with chili
• Pan-fried sweet potato with spicy sauce
• Baked sweet potato, sliced ​​

Recommended: Proven recipes with sweet potatoes

2.

Sweet potato gratin

Sweet potatoes are usually mixed with breadcrumbs and baked under cheese. Sometimes milk or heavy cream is added to them, but you can do without them, serving them later to the table. At the same time, sweet potatoes do not need to be cleaned before cooking. Its peel is quite edible, it is thin, and it has many useful nutrients. Besides, it looks interesting on a plate. Just a little time in the oven, and the sweet potato dish can be taken out and started tasting. It is usually eaten with a spoon.

Sweet Potato Casserole Recipes:

• Smoked Chili Sweet Potato Casserole
• Sweet Potato Casserole with Nut Topping

90 010 Shepherd’s pie with turkey and sweet potatoes

3. Deep-fried sweet potato

There are 2 ways to prepare this sweet potato dish. If you want the sweet potato to be not too fried, cut it into strips, put it on a baking sheet covered with baking paper and sprinkle with olive oil. You can salt the sweet potato, pepper and sprinkle with any favorite seasonings. Sweet potatoes should be baked in the oven at 120°C for 25 minutes, turning the pieces from time to time. To check if the dish is ready, you can pierce the slices with a fork.

If you’re not afraid of adding a few extra calories and want a nice and crunchy product, the second option is the way to go. Also cut the sweet potato into strips and for 15 minutes. immerse completely in ice water – this is necessary in order to remove excess starch, without it the sweet potato will be more crispy. Pour 2.5cm of peanut butter into a frying pan. Dry the sweet potato slices with a paper towel and slowly dip them one by one into the oil in the pan. Roast the sweet potato at 180°C for 5 minutes or until golden brown. Now sprinkle it with your favorite salty or sweet spices.

4. Sweet potato pancakes

Potato pancakes are good for breakfast. Why not try replacing regular potatoes with sweet potatoes? These pancakes go well with egg dishes, plus sweet potatoes will add color to your dishes. To make pancakes, grate or finely chop the tubers in a blender and fry with onions in a few tablespoons of vegetable oil until they turn brown and crispy. Now you can sprinkle the sweet potato dish with herbs and spices that you like best.

Fast food and sweet potato snacks:

• Sweet potato croquettes
• Sweet potato latkes (fritters)

900 10 Vegetarian tacos with celery, sweet potatoes and pineapple salsa

• Hot dogs with grilled chicken sausages and sweet potato fries
• Quesadilla with pork and sweet potatoes
• Rava dosa lacy pancakes stuffed with sweet potato and cumin

5. Grilling

This method is a bit like roasting. The only difference is that on the grill, the sweet potato will acquire a unique smoky flavor. So, cut the tubers into round slices and brush them with olive oil. Now place them on the hot grill. Fry the slices for 5 minutes. from each side. The thinner the slices, the faster they will cook. To make the sweet potato more fragrant, add apple wood chips to the coal. If you want the sweet potato to turn out more tender and soft, put it on a piece of foil, add butter there, wrap it up and put it on the grill for 20 minutes.

• Grilled sweet potato and green onion salad
• Warm baked sweet potato and onion salad

6. Puree

If you want your children eat more healthy food, mash sweet potatoes for them. After all, the peel of this vegetable has 3 times more antioxidants than all other vegetables. If you enjoy mashed unpeeled sweet potatoes, you will do yourself and your children a lot of good. If you prefer mashed tubers without skin, it’s okay. At the very least, your body will still get a variety of vitamins, minerals and antioxidants.

Take three large tubers, cut into pieces (the smaller the pieces, the faster they will cook). Boil water and put chopped sweet potato into it. Cook until the pieces are completely soft. This will take you 15-20 minutes. Now drain the water from the pan, add milk, butter and a pinch each of salt and pepper to give the puree the desired taste.

Sweet potato puree recipes:

• Sweet potato puree with mojito flavor
• Sweet Potato Puree
• Indian Sweet Potato Puree
• Instant Sweet Potato Puree

7. Chi dogs

Homemade sweet potato chips are a much healthier alternative to store-bought potato chips that deep-fried with lots of salt, calories and fat. By making the chips yourself, you can control the amount of salt and oil. Cut the sweet potato into very thin round slices and preheat the oven to 230°C. Drizzle sweet potato slices with vegetable oil and sprinkle with seasonings. Spread them out on a baking sheet and bake them until they are crispy. This will take approximately 25 minutes. During this time, the chips must be turned over once so that they turn brown on both sides. While the slices are still in the oven, you can sprinkle them with Parmesan.

Stuffed Sweet Potato Recipes:

• Sweet Potato with Pancetta, Shiitake Mushrooms and Rapini
• Baked Potato Stuffed with Sweet Potato

900 10 Chili stuffed sweet potatoes

8. Pan fry

Lightly roasted vegetables are rich in vitamins and minerals and go well with chicken, beef and pork. They can always be eaten by vegetarians. Roasted sweet potato pairs well with pumpkin, onions, parsnips, carrots, and beets. Preheat oven to 220°C. Line a baking sheet with baking paper. If you have a lot of vegetables, then you should take 2 sheets of paper. Cut the vegetables into slices, put in a bowl and toss with salt, pepper and herbs such as rosemary and thyme. You can add garlic because it gives the sweet potato dish a very rich flavor and aroma. Once the oven is preheated, place the vegetables on the hot baking sheet. Roast them for 30-45 minutes, or until they are soft. However, they should not be too soft. Make sure they don’t overcook or stick to the pan.

9. Puree soup

Soups are easy to prepare. Plus, they can be frozen for later use. Sweet potatoes are perfect for soup because they are very filling and harmonize well with other ingredients. To make the soup more interesting, you can add curry powder and a pinch of ground red pepper to it. Experiment with different spices and flavors until you find one that you and your family like best.

Lentil and sweet potato soup recipe

10. Soufflé

This simple sweet potato dish is made with a blender. There are 2 recipes for making sweet potato soufflé. In both cases, the sweet potato must be boiled and mashed. In the first, beaten egg whites are added to the sweet potato puree, and the whole thing is whipped together. This recipe takes very little time to prepare. In the second case, brown sugar, cinnamon, nutmeg and sherry are added to the puree. Whichever recipe you choose, sweet potato soufflé will always turn out very tasty.