Sweet potatoes, also known as batatas, are a trendy vegetable that has become increasingly affordable in restaurants and even discount stores in recent years. This allows you to prepare delicious and exotic dishes that have a special taste and are suitable for every meal. In this article we present some healthy sweet potato recipes that are perfect for breakfast, lunch and dinner.
Taste, calories and preparation
Batatas originally come from Central and South America and look similar to potatoes. However, sweet potatoes are hardly related to our native potatoes. They have orange flesh andtaste slightly sweet, similar to carrots and pumpkin. They also contain many important minerals such as zinc, potassium, calcium, vitamins and only a little fat. Sweet potatoes have around 80 kilocalories per 100 grams and are extremely healthy. They can be boiled, baked and fried like traditional potatoes, but have a shorter preparation time and a different taste.
Sweet potato recipes from the oven
Sweet potato recipesare compatible with the famous Paleo diet and are a good addition to a healthy diet. They can be easily prepared in the oven and are perfect as a low-calorie side dish or for a main course. You can quickly prepare sweet and savory sweet potatoes in the oven with garlic powder, onion powder, cinnamon, salt and pepper.
Prepare puree
You can make a delicious sweet potato puree from batata and serve it as a side dish for lunch or dinner. First, you'll want to cook the sweet potatoes by putting them in a pot of boiling salted water. After 15-20 minutes they are cooked and should be mashed with a potato masher until a puree is obtained. You can add butter and milk if desired. You can also make delicious things with sweet potatoesBaby food recipesprepare.
The grill
If you are looking for low-carb recipes for your diet plan, you can try grilled sweet potatoes. They can be prepared quickly and are a good idea for barbecue parties. Serve the grilled sweet potatoes with a drizzle of olive oil, salt, and cilantro for even better flavor.
Sweet potato casserole
Of course you can prepare a casserole. It can be easily prepared with vegetables of your choice, peeled sweet potatoes, bacon or meat, eggs, spices and olive oil and baked in a baking dish in the oven.
Warm soups are always a good recipe idea for autumn and winter. You can prepare sweet potato soup from the following ingredients:
- a peeled, diced batate
- two peeled, diced carrots
- a sliced onion
- two finely chopped garlic cloves
- 1 tbsp finely chopped ginger
- 1 tbsp olive oil
- Salt and pepper.
This soup can also be prepared with other vegetables such as pumpkin, potatoes, celery root and others. Homemade croutons, roasted almonds or walnuts, fresh coriander and bacon are perfect for serving to refine the taste.
Stuffed sweet potato
You can also prepare sweet potatoes as baked potatoes and make a delicious dish for lunch. You can either bake the batata without other ingredients and then season with butter and salt, or fill it with a filling of your choice.
To do this, you should first bake the tubers completely in the oven for about 50 minutes. Then cut them in two and let them cool at room temperature for about 5 minutes. Then lightly mash the inside of the sweet potato with a fork and add any vegetables, meat, spices and cheese. Bake for another 10-15 minutes and the baked potatoes are ready.
If you want to try a vegan sweet potato recipe, you can prepare the stuffed baked potato recipe without meat and cheese. For example, you can use chickpeas, vegan herb sauce, tomatoes and parsley for the filling instead.
Sweet potato curry
Exotic recipes can also be prepared with sweet potatoes. A good recipe idea is chicken curry with sweet potatoes, which is usually served with boiled rice. The curry can also be prepared vegetarian with other vegetables of your choice.
crispy fries
When you think of potatoes, you almost always think of fries. You can also prepare and enjoy delicious fries from a batate. Below we will show you one of Jamie Oliver's sweet potato recipes for crispy fries that are baked instead of fried.
First, you should wash the sweet potatoes thoroughly with a potato brush, especially if you want to eat them with the peel on. They are then cut into thick or thin potato wedges as desired. The thinner the sweet potatoes, the crispier the baked fries will be.
To make the sweet potato fries savory, sprinkle them with salt, pepper and paprika before baking. Add some olive oil, mix everything together and bake for about 30 minutes at 200 degrees in a baking tray lined with baking paper.
Chips
You can also make sweet potato chips in the same way. You should simply cut the batata into very thin, round slices and not bake too much in the baking tray at once. You don't necessarily have to peel the sweet potatoes because the peel is also edible and contains many vitamins.
Do you want original andhealthy snackspreparing for the next party? You can prepare a savory snack for your guests using sweet potato slices, vegetables, bacon and cheese and impress them with it. You can also serve the appetizers with a dip, for example made from sour cream and herbs.
If you would like to prepare sweet potatoes yourself, you can also do this in the pan. A sweet potato stir fry with eggs and vegetables is a good idea for breakfast. You can also make from eggs, flour, lemon juice, grated apples, batata, and spicesa kind of sweet potato pancakePrepare in the pan.
Many dishes can be includedPrepare meat or fishand are usually served as a side dish. For example, if you are making a roast pork, you can serve the meat with baked sweet potatoes. Grilled salmon, on the other hand, combines well with sweet potato puree.
Since the sweet potato taste is sweet, you can also use it to prepare desserts. For example, you can experiment with the pancake batter by adding mashed sweet potatoes to it. Other popular sweet potato recipes for dessert include cakes, puddings, muffins and cookies.
