Sweet potatoes are nutritionally rich, containing good amounts of vitamins such as vitamin A, vitamin C, and minerals like manganese, among others. They also possess anti-cancer properties and promote immune function and other health benefits.
Sweet potatoes are starchy root vegetables that are grown with enthusiasm worldwide. They come in various sizes and colors, such as orange, white, and purple.
Furthermore, sweet potatoes are also rich in vitamins, minerals, antioxidants, and fiber. Here are six amazing health benefits of sweet potatoes:
Sweet Potatoes are a Storehouse of Vitamins and Minerals: One cup or 200 grams of sweet potatoes, including the skin, provides the following nutritional components:
- Calories: 180
- Carbohydrates: 41 grams
- Protein: 4 grams
- Fat: 0.3 grams
- Fiber: 6.6 grams
- Vitamin A: 213% of the Daily Value (DV)
- Vitamin C: 44% of DV
- Manganese: 43% of DV
- Copper: 36% of DV
- Pantothenic Acid: 35% of DV
- Vitamin B6: 34% of DV
- Potassium: 20% of DV
- Niacin: 19% of DV
Good for Digestive Health: Sweet potatoes are rich in fiber and antioxidants, which are beneficial for digestive health.
Potential Anti-Cancer Properties: Sweet potatoes contain various antioxidants that may help in preventing certain types of cancer.
Healthy Vision: Sweet potatoes store a significant amount of beta-carotene. Beta-carotene is converted into vitamin A in the body and is essential for the development of light-sensitive receptors in the eyes.
Enhances Cognitive Function: Consuming sweet potatoes, especially red or purple varieties, can potentially improve cognitive function.
Boosts the Immune System: Orange-colored sweet potatoes are a rich source of beta-carotene, a natural compound found in plants that is converted into vitamin A in the body. It is also important for a healthy immune system.
Sweet potatoes are indeed a nutrient powerhouse, offering various health benefits, making them a valuable addition to a balanced diet.
Sweet Potatoes Recipes
1. Sweet Potato Casserole
Ingredients:
- 3 cups mashed sweet potatoes
- 1/2 cup sugar
- 2 eggs, beaten
- 1/2 cup milk
- 1/2 cup melted butter
- 1 tsp vanilla extract
- 1/2 cup brown sugar
- 1/3 cup all-purpose flour
- 1/3 cup melted butter
- 1 cup chopped pecans
Instructions:
Preheat your oven to 350°F (175°C).
In a mixing bowl, combine the mashed sweet potatoes, sugar, eggs, milk, 1/2 cup melted butter, and vanilla extract. Mix well.
Transfer the mixture to a greased baking dish.
In a separate bowl, mix the brown sugar, flour, melted butter, and chopped pecans until crumbly. Sprinkle this topping evenly over the sweet potato mixture.
Bake for 30-40 minutes or until the top is golden brown and the casserole is heated through.
Serve hot as a delightful side dish for your meal.
2. Roasted Sweet Potato and Chickpea Salad
Ingredients:
- 2 large sweet potatoes, peeled and cubed
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 tbsp olive oil
- 1 tsp paprika
- Salt and pepper to taste
- 4 cups mixed greens
- 1/2 red onion, thinly sliced
- 1/4 cup feta cheese, crumbled
- 1/4 cup balsamic vinaigrette dressing
Instructions:
Preheat your oven to 400°F (200°C).
In a large bowl, toss the cubed sweet potatoes and chickpeas with olive oil, paprika, salt, and pepper.
Spread the mixture on a baking sheet and roast for 25-30 minutes, or until the sweet potatoes are tender and slightly crispy.
While the sweet potatoes and chickpeas are roasting, prepare your salad by combining the mixed greens and sliced red onion in a large bowl.
Once the sweet potatoes and chickpeas are done, let them cool slightly before adding them to the salad.
Top the salad with crumbled feta cheese and drizzle with balsamic vinaigrette dressing.
Toss everything together and serve as a healthy and satisfying salad.
3. Sweet Potato and Black Bean Tacos
Ingredients:
- 2 large sweet potatoes, peeled and diced
- 1 can (15 oz) black beans, drained and rinsed
- 1 tsp chili powder
- 1/2 tsp cumin
- Salt and pepper to taste
- 8 small taco-sized flour tortillas
- 1 cup shredded cheese (cheddar or Monterey Jack)
- 1 cup diced tomatoes
- 1/2 cup diced red onion
- 1/2 cup chopped fresh cilantro
- Sour cream and lime wedges for serving
Instructions:
In a large skillet, heat some oil over medium heat. Add the diced sweet potatoes and cook until they are tender and slightly crispy, about 10-15 minutes.
Add the black beans, chili powder, cumin, salt, and pepper to the skillet with the sweet potatoes. Cook for an additional 5 minutes, or until the beans are heated through and the spices are well incorporated.
Warm the flour tortillas in a dry skillet or microwave.
To assemble the tacos, spoon the sweet potato and black bean mixture onto each tortilla. Top with shredded cheese, diced tomatoes, red onion, and fresh cilantro.
Serve the tacos with sour cream and lime wedges on the side.
Enjoy these three tasty sweet potato recipes that are sure to satisfy your taste buds!
