Learn Nutrition: Sweet potatoes + Recipes
DISCOVER 6 HEALTHY BENEFITS OF SWEET POTATOES
Did you know that just one cup of baked sweet potato provides nearly half of your daily vitamin C and A needs? These latter are fundamental for strengthening and supporting your immune system, preventing you from cold and flu. Vitamin A is also essential for maintaining healthy skin, vision, and organ function.
Sweet potatoes are full of nutrients, especially in potassium. But what is potassium good for?
Potassium is necessary for the normal functioning of all cells. Regulating the heartbeat, ensuring muscles and nerves function, and is vital for your metabolic process. Potassium is also fundamental for lowering high blood pressure and regulate heart rhythm.
Another benefit about Sweet Potatoes is that it prevents aging and diseases, thanks to its antioxidant properties.
Thanks to its high source of fiber and resistant starch (12%), sweet potatoes are very useful for weight loss. But what is resistant starch? This latter is a substance your body takes more time to digest and absorb, keeping you full for longer and giving you daily nutrition.
Nutritional profile
- Water: 77%
- Protein: 1.6 grams.
- Carbs: 20.1 grams.
- Sugar: 4.2 grams.
- Fiber: 3 grams.
- Fat: 0.1 grams.
Recipes
1.Baked sweet potato chips
- Peel the sweet potatoes and slice them
- Toss them with olive oil, rosemary, salt and pepper
- Bake 10 minutes each side at 180 degrees
2.Mashed sweet potatoes
- Peel the sweet potatoes and dice them into small cubes
- Boil the potatoes until tender
- Smash with hand mixer or food processor until creamy consistency
- Choose toppings: herbs, garlic, olive oil, parmesan cheese, feta cheese, bacon, paprika, salt and pepper.
3.Sweet Potatoes Brownie
- Boil sweet potatoes and mash them
- 1/4 cup of cocoa powder
- 1/2 cup of peanut butter
- 1/4 cup of maple syrup
- Choose toppings: Nuts, chocolate chips, coconut flakes
4. Mexican stuffed sweet potatoes
- Cut sweet potatoes in half
- Fill with corn, black beans, cherry tomatoes, onion
- Season with olive oil, lemon juice, thyme, salt, pepper
- Bake for 20 minutes at 180 degrees
- Add Guacamole on top
Hope you learned something new and let me know if you liked this article! Follow me on Medium Healthy Nutrition with Lucia and on Pinterest https://www.pinterest.it/HealthyNutritionLucia.
