5 sweet potato recipes for a high-carb diet
See 5 recipes with sweet potatoes, a food full of attributes. It is delicious, versatile and nutritious, proving that flavor and health go hand in hand.
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Regardless of your favorite sweet potato, we are talking about an ingredient par excellence in Brazilian cuisine, cultivated by indigenous peoples across the continent, from the Andes Mountains to the north of our country.
In fact, the tuber's fame spread to the other side of the world. It is also a super popular food in Japan. The result is that there is no shortage of delicious recipes to explore and make the most of the flavor of the food.
Want to learn more about this subject? Continue reading this article.
What are sweet potatoes good for?
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It is a food rich in dietary fiber, proteins and even vitamins A, E, C and B complex, in addition to providing minerals such as calcium, zinc, magnesium and potassium.
And it doesn't stop there: sweet potatoes are low in fat and are a source of antioxidants, such as beta-carotene and anthocyanins.
Despite being a source of carbohydrates, it provides a small amount of protein. One medium potato contains two grams of this nutrient.
Sweet potatoes promote muscle mass gain and are a great source of energy for training. The combination of vitamins A and C also helps strengthen the immune system to fight infections and other diseases.
Thanks to the antioxidants present in its composition, it helps eliminate toxins accumulated in the body. Thus, it reduces fatigue, relieves muscle pain and also helps boost immunity.
Substances such as vitamins A, C and E protect your skin against sun damage and stimulate the production of collagen X.
To the Complex B vitamins play an important role in mental health, after all, they are necessary for the production of serotonin, the hormone that promotes a feeling of well-being and relaxation.
The fiber in sweet potatoes helps increase the good bacteria in your gut and maintain the balance of intestinal flora, which is crucial for preventing bowel cancer.
Because antioxidants protect cells from damage caused by free radicals, they also protect against other types of cancer, such as prostate and breast cancer.
Served alone, no food can lose weight or gain weight, but it can help control the desire for sweets and is an excellent source of carbohydrates with a low glycemic index.
Therefore, it may also be a better substitute than traditional potatoes for people who already have diabetes.
The ideal is to eat 50 grams per day, equivalent to a small sweet potato, which provides just over 40 calories. Despite the sweetness in its name, it can be an ally in weight loss.
Sweet potato recipes
After knowing all the benefits that this food offers for a healthy diet, it's time to learn the delicious sweet potato recipes that we have selected especially for you. Check out!
Baked Sweet Potato and Rosemary Chips
Ingredients
- 3 sweet potatoes
- Olive oil
- Salt and pepper to taste
- Rosemary to taste
Method of preparation
Wash the potatoes and cut them, unpeeled, into very thin slices, using a mandoline.
Arrange the slices on a baking tray covered with baking paper and greased with olive oil.
Season with salt and pepper to taste, drizzle with olive oil and add the rosemary.
Bake in a preheated oven at 200°C for 20 minutes or until the slices are golden brown. Time may vary depending on the oven. The thinner the slices, the faster they bake.
Remove from the oven and let cool for five minutes before serving so they become crispy.
Recipes with roasted sweet potatoes
Ingredients
- 800 g sweet potato
- 1 teaspoon of salt
- 1 tablespoon dried thyme
- Black pepper to taste
- 3 tablespoons of olive oil
- Fresh thyme to taste
Method of preparation
Combine all the ingredients.
Wash, peel and cut the potatoes into approximately 1 cm slices.
Place the potatoes on a baking tray and season with salt, dried thyme, pepper and olive oil. Afterwards, bake in a preheated oven at 200 °C for approximately 20 minutes.
To finish, sprinkle fresh thyme over the potatoes.
You can add seasonings of your choice to the recipe, and, if it suits your taste, serve the potatoes with grated cheese.
Sweet potato puree with cream cheese
Ingredients
- 185 g sweet potato
- 2 tablespoons cream cheese
- Salt and chives to taste
Method of preparation
After steaming or microwaving the potatoes, place them in a bowl and mash them until they form a puree.
Add cream cheese, salt and mix well.
Sprinkle the chives, mix and serve.
Sweet potato jam
Ingredients
- 1 kilo of sweet potatoes
- 2 liters of milk
- 150 g of crystal sugar
Method of preparation
Chop and cook the potatoes until they are very soft and leave to cool.
Mash the potatoes with a fork and blend in a blender with the milk. Reserve.
Add the sugar to a pan and heat until the sugar starts to caramelize. Add the potato mixture with milk to the pan with caramelized sugar, stir until it reaches the desired consistency and let it cool.
Serve.
Sweet potato bread roll
Ingredients
- 200 g sweet potato
- 1 ½ cup sour cassava starch
- ½ level spoon (soup) of salt
- ½ cup of warm water
- 1 tablespoon chia
Method of preparation
Cook the sweet potato, then peel, mash and set aside.
Place the cassava starch, salt and warm water in a bowl and mix until all the cassava starch dissolves.
Add the mashed sweet potato, chia and stir. Make balls with the dough.
Place the balls on a baking tray lined with baking paper and bake in a preheated oven at 180 degrees for approximately 25 minutes.
Turn off the oven and leave the door half-open for 20 minutes before removing. Serve.
Conclusion
If you want to follow a healthier diet, don't waste time and try these sweet potato recipes! They are delicious and you can even share them with the whole family.
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