Purple sweet potato baby food recipe
Okinawan Sweet Potato Baby Food Puree
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This recipe is for stage 2 Okinawan Sweet Potato Baby Food Puree. This purple potato is loaded with vitamins and antioxidants, and is a must for your 6 month+ baby!
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What is an Okinawan sweet potato?
Okinawan sweet potato…the delicious, purple sweet potato of my childhood. Growing up in Hawai’i, this was a staple. It’s more common there than the orange or white sweet potato. It is so delicious, it is often just steamed or baked whole, and served sliced up (with no seasoning).
They are not as easy to find in other parts of the U.S., but it’s definitely possible! If they are not available at your local grocery store, there’s a really good chance you’ll find them at an Asian store near you. If going to the Asian store isn’t normally your thing, make the trek…it’s so worth it!
Okinawan sweet potatoes are sometimes (mis)labeled as “purple yams”. What’s the difference? Not much! They look and taste very similar, so they are interchangeable in recipes. So, use which ever one you find to make this baby food puree. The only way to tell the difference is that the skin of the purple yam is much darker than the Okinawan sweet potato. You may have heard of Ube (a trendy dessert flavor from the Philippines), which is made from purple yams.
If you absolutely can’t find Okinawan sweet potatoes in your area, you can substitute the orange or white sweet potato in this recipe.
What health benefits does Okinawan Sweet Potato baby food puree provide for my baby?
Okinawan sweet potatoes are one of Dr. Oz’s favorite super foods, since it contains 150% more antioxidants than blueberries! It’s also rich in vitamin A, which is great for vision and heart health, and vitamin C, which helps to boost immunity and prevent the common cold and flu.
Ginger helps with indigestion and can help prevent a tummy ache for your baby.
Coconut milk contains antibacterial, antifungal and antiviral properties and although it is high in fat, it is known to help with heart health.
6-month-old Emmalee enjoying Okinawan Sweet Potato baby food puree.Are all coconut milks the same?
No, not all coconut milk is created equal! Depending on the brand, the ratio of coconut milk to water will vary, which affects the flavor, consistency and nutritional value. Some brands only contain coconut milk and water, while others have sweeteners and preservatives added. It is really disappointing to open a can (or carton) of coconut milk and have it taste watery and artificial. It can completely ruin the flavor of your dish.
I recommend using Aroy-D brand (from Thailand), which can be found at any Asian store. You can also buy it online here. It is contains 60% coconut milk and water, and that’s it.
It is delicious and creamy, and tastes very natural.
How long will homemade baby food last?
Fresh, homemade baby food will last in the refrigerator for 3 days. Once the 3 days have passed, the remaining food should be disposed of for safety reasons.
If you make this or any other baby food recipes in bulk, it can be stored it the freezer for up to 3 months. Click here for more information, tips and tricks on storing homemade baby food.
By the way, these baby food freezer storage trays are PERFECT for freezing baby food. They come with snug fit lids that prevent spills and freezer burns, and they stack so easily.
Try these recipes for the whole family!
- Corn & Black Bean Quesadilla
- Raspberry & Cream Popsicles
- Mango Smoothie Bowl
- Vegan Sweet Corn Fritters
- Teriyaki Glazed Corn
What else can I do with Okinawan Sweet Potato baby food puree?
This puree is so delicious, you can make a large batch of it and serve it as a side dish.
Also, change it up and try it with cinnamon instead of ginger!
How do you make Okinawan sweet potato baby food puree?
Ingredients:
- 1 cup of Okinawan sweet potato
- 1/2 teaspoon of grated ginger
- 2 tablespoons of canned coconut milk
- water, baby formula or breast milk as needed
Equipment:
- Baby Bullet, Food processor or Blender
- Sheet Pan
- Foil
Step 1: Preheat your oven to 400º F.
Step 2: Wash and dry your Okinawan sweet potato. Then, prick the outside with a fork a few times to create steam vents (you don’t want it to explode while baking..!) and wrap it in foil.
Step 3: Place it on a sheet pan, and bake it for an hour to hour and a half (the time will depend on the size of your Okinawan sweet potato). Poke it with a fork to make sure it is soft all the way through. Take it out of the oven and let it cool.
Step 4: Add one cup of the Okinawan sweet potato, along with the coconut milk and ginger.
Puree until smooth, adding liquid as needed.
Note: Keep in mind that a blender will give you a smoother puree than a food processor.
If you’re looking for a super smooth puree, you will need a high-powered blender.
Although I am using a high-powered blender to showcase this recipe, I made a lot of baby food for my kids in a food processor. I liked to give my babies lots of different textures because I didn’t want them to get accustomed to super smooth purees all the time.
In fact, this KitchenAid food processor is what I used. I LOVE it because it is very compact (I have a small kitchen) but it’s still powerful.
But, the tool you choose to puree your baby food in is totally up to you! It’s just a matter of personal preference.
Most of the sweet potato’s nutrients are found close to the skin, so it’s best to bake or steam it whole, in its skin.
This recipe calls for 1 cup of cooked Okinawan sweet potato. You can easily adjust the recipe to use your whole sweet potato, or just enjoy the remainder as a delicious and healthy snack!
Try these other great baby food recipes!
- Peanut Butter + Banana Oatmeal Baby Cereal
- Red Lentil + Carrot Baby Food Mash
- Pear + Ginger Baby Food Puree
- Mango Baby Food Puree, Three Ways
- Cauliflower + Pea Baby Food Puree
A Quick Reminder About Baby Food…
Don’t be afraid to experiment with herbs and spices! It will expand your baby’s palate and set her up to be an adventurous eater in the future.
You should always consult your pediatrician before giving your baby new foods.
blender
sheet pan
foil
- 1 cup Okinawan sweet potato cooked
- 1/2 teaspoon fresh grated or chopped ginger
- 2 tablespoons coconut milk
- water, breast milk or baby formula as needed
Preheat oven to 400º F.
Wash and dry Okinawan sweet potato. Then, prick it in a few places with a fork and wrap it in foil. Place it on a baking sheet and bake in the oven for 1 – 1.5 hours, depending on its size. Test it with a fork to make sure it's soft all the way through. Let it cool.
Add 1 cup of cooked Okinawan sweet potato, 1/2 teaspoon of grated ginger, and 2 tablespoons of coconut milk to a blender. Blend until smooth, adding liquid as needed.
- You can steam the Okinawan sweet potato instead of baking it. Most of the sweet potato’s nutrients are found close to the skin, so it’s best to bake or steam it whole, in its skin.
- This recipe calls for 1 cup of cooked Okinawan sweet potato. You can easily adjust the recipe to use your whole sweet potato, or just enjoy the remainder as a delicious and healthy snack!
- If your baby is ready for more textured food, you can also mash the Okinawan sweet potato instead of using a food processor.
- If you’re looking for a super smooth puree, you will need a high-powered blender.
- Not all coconut milk has the same ingredients nor tastes the same. I highly recommend using Arroy-D coconut milk.
Tried this recipe? I’d love to see it!Mention @raising.veggie.lovers or use #raisingveggielovers!
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//in #EatYourColors, 10-12 months, 12-18 months, 18 months+, 6-9 months, 7-9 months, Guest Bloggers, Homemade Baby Food Recipes | BÉABA USA Honeycrisp apple, purple (Benimo) sweet potato, purple carrots Main, Main Dish, Side, Snack Fruits, Vegetarian, Veggies 0 stars /by Julianna KlepackiWe’re excited to have yet another yummy purée recipe from Sasha Houseman of Paleo Superfood Synergy! Read Sasha’s explanation of what makes this recipe so wonderful below:
Purple potatoes are obviously more colorful than white (Russet) potatoes, but did you know what they have about four times as many antioxidants as well? Anthocyanin is the pigment that gives purple sweet potatoes their bright, beautiful color… and their amazing antioxidant benefits! Combined with the purple antioxidant pigments from the purple carrots, this delicious puree isn’t just protecting your child from disease, it’s also providing lots of healthy carbohydrates for energy to run and play!
- Course Main, Main Dish, Side, Snack
- Cuisine Fruits, Vegetarian, Veggies
We're excited to have yet another yummy purée recipe from Sasha Houseman of Paleo Superfood Synergy! Read Sasha's explanation of what makes this recipe so wonderful below:
Purple potatoes are obviously more colorful than white (Russet) potatoes, but did you know what they have about four times as many antioxidants as well? Anthocyanin is the pigment that gives purple sweet potatoes their bright, beautiful color… and their amazing antioxidant benefits! Combined with the purple antioxidant pigments from the purple carrots, this delicious puree isn’t just protecting your child from disease, it’s also providing lots of healthy carbohydrates for energy to run and play!
Ingredients
Instructions
- Place the sweet potato, carrots and apple into the steaming bowl.
- Pour water into the tank (level 3).
- Start the cooking process.
- When the sweet potato, carrots and apple are cooked, place them in the blending bowl and set aside some of the cooking liquid.
- Blend, adding some of the cooking liquid to bring the purée to the desired consistency and blend.
Recipe Notes
As always, please check with your pediatrician before introducing new foods to your baby.
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cooking recipes and age limits
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Sweet potatoes or sweet potatoes are great choices for baby food.
It is pleasant in taste (reminiscent of a mixture of potatoes and pumpkin or carrots with added sugar) and creamy texture (in the form of a puree), is liked by many babies and rarely causes allergies. But since this product is still a curiosity in Russia, our mothers will need explanations. So at what age can you give sweet potato to children and how to cook it properly for complementary foods?
Content
- From what age to give
- The composition of the product
- Is the Batate. Is the battleship for children
- Can sweet potatoes cause allergies
- How to choose for children's food
- Subtleties of storage
- how to prepare for primacy
- Sweet Potato Baby Recipes
- Smooth Sweet Potato Puree
- Carrot and Sweet Potato Puree
- Sweet Potato Chicken Soup
- Sweet Potato Milk Rice Porridge
- Sweet potato with peas and cauliflower
- Video: how to make sweet potato for baby food
At what age to give
American parents start giving sweet potatoes to their baby, starting at six months.
This is one of the first complementary foods introduced to a baby in the US after weaning.
The first sample (1 teaspoon is enough) is offered in the form of a thin, homogeneous puree. It is easily absorbed by the body of the baby. The delicate creamy texture makes it easy for the baby to swallow and digest such food.
After that, they wait three days without introducing other new foods into complementary foods. That allows you to track the negative reaction and stop feeding sweet potatoes in time.
After about 2 months, the baby can try boiled sweet potatoes, mashed with a fork or grated on a fine grater. Almost all children like its moderately sweet taste.
After a year sweet potatoes are good to combine with rice or oats to increase the nutritional value of dishes.
Can a child eat sweet potatoes raw?
Sweet potatoes contain complex carbohydrates, so the glycemic index (GI) of the product is lower (55) than that of the usual potato (from 70).
Is sweet potato good for kids
Baby likes sweet potato puree with turmeric
Sweet potatoes can bring many health benefits to a child if they are part of a child's diet. Key properties:
- Fights constipation. Sweet potatoes are a valuable source of fiber. 100 g of the product contains about 3 g of dietary fiber, which prevent constipation and strengthen the baby's digestive tract.
- Source of beta-carotene (provitamin A). This vitamin is essential for healthy vision. Its presence in the children's menu is a must and helps to improve eye health.
- Strengthens the immune system. Vitamins C and E in the composition increase the body's defenses, help the child fight infections.
- Good for the skin. Makes her look healthy and radiant.
- Healthy calories. Sweet potatoes contain only 0.1 g of fat at 86 kcal per 100 g. Therefore, they are among the healthy foods for babies, especially those with insufficient weight (hypotrophy).
High-calorie sweet potato promotes weight gain and physical development of children. - Prevents the development of anemia. Iron in the composition prevents anemia in a child with insufficient intake of a trace element with food or after severe blood loss (abdominal operations, injuries, etc.).
- Strengthens bones. Calcium, which is also found in sweet potatoes, is vital for the growth and development of children's musculoskeletal system.
Can sweet potatoes cause allergies
Sweet potatoes rarely cause allergic reactions in babies. That is why it is suitable for complementary foods. However, it is possible.
Signs of sweet potato allergy:
- vomiting,
- rash (including around the anus),
- diarrhea,
- bloating due to indigestion.
Vomiting and diarrhea can sometimes cause not only allergies, but also intestinal infections in the finished dish. For example, with insufficient sanitation of tubers or children's dishes.
Babies may spit out sweet potato puree when switching to solid foods for a variety of reasons.
There may be other side effects, which are usually minor and easily manageable.
Caution! With ulcerative colitis and some other serious diseases of the gastrointestinal tract, sweet potato dishes are prohibited. Be sure to discuss the possibility of introducing sweet potatoes into complementary foods with your pediatrician.
Excessive consumption can provoke the formation of kidney stones.
How to choose baby food
The choice of food for a child's table should be taken seriously. If possible, choose organic sweet potatoes grown without the use of pesticides and other chemicals.
Here are a few tips to help you make your choice:
- Choose medium-sized tubers with firm, smooth skins. If they are not on sale, take small ones (large ones have a lot of starch).
- Set aside specimens that are too soft with brown spots on the skin, punctures, signs of rot, and emit an unpleasant odor.
- The richer the color of the potato skin (white/cream, pink, red and purple), the more valuable antioxidants the product contains.
Storage details
In this case, the refrigerator is not the right place. Sweet Potato Storage Options:
- in a covered box in the kitchen at room temperature for up to 1 week;
- in a cool pantry or cellar at +13-16°C - up to 2 weeks.
Sweet potato purée can be frozen in ice cube trays
Boiled sweet potato purée can be frozen in advance (a drop of lemon juice is added to prevent browning). It can be kept in the freezer for up to a year, but it is better not to use it for feeding children - during the defrosting process, bacteria quickly begin to multiply in the starchy mass.
How to cook for weaning
The first thing to do is wash the tubers thoroughly before peeling and cutting. Then remove the skin or leave (for baking) and thermally process (until soft) in one of the following ways:
- Baking.
Preheat oven to 220°C. Pierce each tuber in several places and place on a baking sheet. Bake for 45 minutes. Cool and remove the skin. - Cooking. Peel sweet potatoes, cut, boil in clean water.
- Pressurized (pressure cooker). Peel the sweet potato, cut into slices or cubes, place in a pressure cooker and wait for 1-2 whistles (guided by softness).
- For a couple. Peel and cut the product, place in a double boiler and cook.
- Microwave. Peeled potatoes cut into small slices and do in each hole. Place in the microwave and turn on the maximum power for about 10 minutes.
Puree cooked sweet potatoes with a blender, potato masher or regular fork. If necessary, add some boiled water.
Baby sweet potato recipes
Let's see what can be done with sweet potato for a child.
Smooth sweet potato puree
One-component sweet potato puree
Ingredients:
- 1 medium sweet potato,
- 1 glass of water or vegetable broth.
Cooking method:
- Prepare the sweet potato using any of the available methods.
- Mash while still warm.
- Add half a glass of water or vegetable stock and beat or stir well.
- Add the rest of the water/broth to make a thin, smooth puree that a child can easily swallow.
Carrot and Sweet Potato Puree
This puree is rich in vitamin A. It is suitable for babies from 7 months old who have already become familiar with mixed foods (containing two or more ingredients).
Two-component puree with carrots and sweet potatoes
Ingredients:
- 1 medium sweet potato,
- 1 medium carrot,
- 1 glass of water or vegetable stock.
Method of preparation:
- Thoroughly washed and peeled carrots, grate, and peeled sweet potatoes cut into small pieces.
- Boil them together in the same water until soft.
- Cool and puree.
Sweet potato chicken soup
This dish contains a nutritious broth rich in protein.
But it is only suitable for children who are accustomed to non-vegetarian food.
Sweet Potato Chicken Soup
Ingredients:
- 100 g lean chicken mince,
- 5 cups water,
- 1 cup boiled sweet potato.
Cooking method:
- Boil the minced chicken in a saucepan with a little water. Don't forget to skim off excess fat while boiling.
- Transfer the boiled sweet potato to a blender and add the prepared chicken broth to it.
- Blend until smooth.
- If the soup is too thick, add boiled water.
Rice porridge with milk and sweet potatoes
This recipe is rich in dietary fiber, which helps prevent constipation. It is also a healthy dessert option for toddlers without the use of sugar.
Sweet potato rice porridge for children
Ingredients:
- 1 cup rice
- 4 medium sweet potatoes
- 3 cups water
- 1 cup breast, goat, coconut or cow milk.
Cooking method:
- Boil diced sweet potatoes and rice in a little water.
- 10-15 minutes after boiling (when the food is half cooked), add milk and stir.
- Let stand 10-15 minutes.
- Cool slightly to serve to a child.
Sweet potato with peas and cauliflower
Another great recipe for babies from 7 months old. The dish has absorbed the virtues of three vegetables: sweet potatoes, peas and cauliflower.
Sweet potato puree with green peas and cauliflower
Ingredients:
- 1 medium sweet potato,
- 1/4 cup green peas,
- 1/2 cup cauliflower flowers, 9013 water
- (depending on desired consistency).
How to cook:
- Wash, peel and dice sweet potatoes.
- Boil all vegetables in water.
- Allow the mixture to cool slightly.
- Blend with a blender until smooth.
Video: how to make sweet potatoes for baby food
Sweet potatoes also combine with other foods suitable for baby food, such as apples, pumpkin, zucchini, legumes, corn, cabbage and broccoli.
Nutritionists recommend pairing high-carbohydrate sweet potatoes with high-fiber greens (spinach, dill, and parsley). More recommendations and recipes in our Instagram. We look forward to visiting!
Parsley for children: from what age can it be given.
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Author: Yakusheva Tatyana
five delicious recipes for the family menu. Sweet potato and the secret of its preparation
Sweet potatoes are grown in the overseas countries of Peru and Chile. In the culinary world, this root vegetable is called the sweet potato. Outwardly, it looks like carrots, but when cooked, it tastes like sweet pumpkin pulp or our usual potatoes. Sweet potato dishes will complement your daily diet, make it bright and healthy.
Sweet potato dishes: recipes with photos
Despite the fact that sweet potatoes are grown in warm regions far beyond the ocean, in our country you can easily find sweet potatoes. Recipes for cooking dishes from this vegetable are varied. Firstly, you can cook excellent soup, and for a change, make mashed potatoes out of it.
Secondly, delicious side dishes are prepared from sweet potatoes, which perfectly complement the taste of meat and fish fillets. Thirdly, sweet potato is cooked as an independent dish stuffed with stuffing.
Note! Sweet potato has a sweet taste, and to fully reveal it, you can use freshly squeezed citrus juices and zest.
Tropical root vegetable on your table
First, let's prepare the oven baked sweet potato. It will take a minimum of products and a little time. When choosing a vegetable, pay attention to its color and the integrity of the skin.
Composition:
- 1 sweet potato root;
- 150 g Philadelphia cheese;
- 2 tbsp.
l. brown sugar; - 1 st. l. cinnamon powder.
Preparation:
Sweet potato is not in vain compared in appearance with potatoes. Almost all dishes can be prepared from this root crop, as well as from ordinary potato tubers. Do you want delicious food for the whole family? Cook rainbow trout with sweet potatoes. Incredible taste and incomparable aroma of the finished dish will add an orange.
Composition:
- 2 rainbow trout;
- 1 orange;
- sweet potato - 1 root crop;
- 1 tsp edible sea salt;
- 20 ml refined sunflower seed oil;
- 1 tsp dried dill;
- 1 tsp ground allspice;
- 1 garlic clove;
- to taste coriander;
- 1 tsp. rosemary and oregano;
- 2-3 pcs. potato tubers.
Preparation:
Exotic first course
Have you ever tried sweet potato soup? This puree soup will appeal to all households without exception.
Unusual taste of the first course will give orange pulp, pumpkin and tomatoes.
Composition:
- 1 l vegetable or meat stock;
- 0.2 L freshly squeezed orange juice;
- 2 pcs. ripe tomatoes;
- to taste salt and allspice ground pepper;
- onion head;
- to taste thyme;
- 2 pcs. sweet potatoes;
- 300-400 g pumpkin pulp.
Preparation:
- We clean the onion head from the husk.
- Finely chop it with a knife.
- Pour refined vegetable oil into the pot in which we will cook the soup.
- We heat it up and spread the onion.
- Add salt, thyme and ground allspice to taste.
- Stirring occasionally, sauté the onion for 5-7 minutes.
- Meanwhile, peel the pumpkin pulp. We cut it into cubes.
- Add to pot with onions.
- Stir and continue to fry.
- Peel sweet potatoes and rinse under running water.
We grind them. - Add to the pot.
- Mix all ingredients well.
- Make cuts on fresh tomatoes.
- Blanch the tomatoes in boiling water for 5-7 minutes.
- Remove the skin from them.
- Grind the tomatoes to a puree consistency.
- Add freshly squeezed orange juice and vegetable broth.
- Stir well and pour into a saucepan.
- After boiling, boil the soup until the vegetables are ready.
- Finally, blend the soup with an immersion blender.
- It is better to serve such a dish with sour cream.
Sweet potatoes are baked cut into slices or rounds. Bake in the oven for 30 minutes, in the microwave for 15-20 minutes, in the air grill for 20-25 minutes.
How to bake sweet potatoes
How to bake sweet potatoes in the oven
1. Wash the sweet potato, cut off the skin with a sharp knife.
2. Wash sweet potatoes again.
3. Cut the peeled sweet potato crosswise into round slices 1-2 cm thick.
4. Line a baking sheet with baking paper and place sweet potato slices in a single layer.
5. Sprinkle sweet potato slices evenly with vegetable oil, salt and pepper.
6. In a preheated oven at 180 degrees, place a baking sheet with sweet potatoes for 30 minutes.
How to microwave sweet potatoes
2. Cut the sweet potato into slices 1-2 cm thick or into cubes 3-4 cm thick.
3. Place the sweet potato in an ovenproof dish.
4. Drizzle vegetable oil over the sweet potato, sprinkle with salt and pepper.
5. Cover the dish with a lid or plastic wrap.
6. Place bowl with sweet potato in microwave oven, bake at maximum power for 5-7 minutes.
7. Check doneness by piercing the sweet potato with a fork - it should soften, if necessary, continue baking, checking the doneness every 2 minutes.
How to bake sweet potatoes in airfryer
1. Wash the sweet potato, peel with a sharp knife.
2. Cut the sweet potato into 1 cm thick slices.
3. Place the sweet potato slices in a bowl, pour in a little vegetable oil, salt, stir until the sweet potato slices are smeared on all sides.
4. Place a dish on the bottom of the airfryer on which the oil will drip.
5. Place the sweet potato slices on the air grill.
6. Bake sweet potatoes at 205 degrees with high fan speed for 20-25 minutes.
7. Taste the sweet potato for readiness - it should become soft, if necessary, bake for another 3-7 minutes.
How to bake sweet potato with spices
Products
Sweet potatoes - 5 pieces
Vegetable oil - 200 milliliters
Garlic - 4 teeth
Dried sweet paprika - 1 tablespoon
Dried hot red pepper - to taste
Black pepper - a quarter teaspoon
Salt - half a teaspoon
1. Wash the sweet potato, cut off the skin with a sharp knife.
2. Cut the sweet potato into round slices 1-2 cm thick.
3.
Line a high baking tray with parchment paper or oil it. 4. Place sweet potato slices in a baking dish like scales: each slice slightly overlaps the previous one.
5. Mince or crush the peeled garlic in a mortar.
6. In a separate bowl, combine vegetable oil, paprika, pepper, salt, garlic.
7. Pour the mixture of oil and spices evenly over the sweet potatoes in the pan.
8. To spread the sauce evenly over the baking sheet, you can slightly tilt the baking sheet, first in one direction, then in the other.
9. Cover a baking sheet with foil.
10. For 30 minutes, place a baking sheet with sweet potatoes in an oven heated at 180 degrees.
11. Remove the foil, leave the baking sheet in the oven for a quarter of an hour to brown the sweet potato.
Sweet potatoes, also known as sweet potatoes, are a type of tuber plant from Central America with a name derived from the Arawak language. Despite this, sweet potatoes are only remotely similar to potatoes, and in terms of nutritional properties, here this unusual vegetable of bright orange color will easily give it a head start.
We tell you how sweet potato is useful, and we offer five amazingly delicious recipes that everyone will like.
Benefits of sweet potato
Sweet potato is an excellent source of several vital elements for the body, including calcium, potassium, magnesium and folic acid. At the same time, sweet potatoes boast a high concentration of vitamin C (up to 70% of the daily value per serving) and a low calorie content, which will appeal to those who are on a diet.
By the way, nutritionists call sweet potato one of the most correct vegetable sources of the powerful antioxidant beta-carotene, and this is also worth considering. An additional bonus of sweet potato in the diet will be the fact that the product has a low glycemic index. Therefore, the consumption of sweet potatoes, even in large quantities, does not cause spikes in blood sugar levels - which is why it is indicated for diabetics.
Baked sweet potato with spinach
Ingredients:
1 bunch spinach (you can use 200 g frozen)
1 chili pepper
1 shallot
Salt, pepper to taste
Olive oil (optional)
Cut a sweet potato in half and bake in an oven preheated to 200 degrees for 40-45 minutes.
While the sweet potato is baking, prepare the filling: chop or defrost and dry the spinach, chop the hot chili pepper into small cubes, salt and pepper (optionally you can add 1 teaspoon of olive oil). Spread the filling over the potatoes and bake for another 5-7 minutes. Before serving, decorate the dish with chopped onions.
Winter salad with sweet potato, chickpeas and quinoa
Ingredients:
8-10 Chinese cabbage leaves
200 g chickpeas
50 g pine nuts
50 g quinoa
For filling:
200 g olive oil
50 ml wine vinegar
1 tsp sea salt
1 tbsp lemon juice
1/2 tsp ground black pepper
1 garlic clove
Soak and boil the chickpeas, cook the quinoa according to package instructions, preheat the oven to 200 degrees and line a baking sheet with parchment. Cut the sweet potato into large cubes, sprinkle with olive oil, sprinkle with a pinch of salt - put on a baking sheet and send to bake for 15-20 minutes.
Wash and dry the Beijing cabbage, then chop it in a food processor or chop it yourself. Mix the dressing ingredients in a blender. Now place the chickpeas, quinoa, sweet potato cubes and kale in a large bowl, pour over the sauce and mix thoroughly. Sprinkle the salad with pine nuts on top and serve warm.
Sweet potato cream soup
Ingredients:
500 g sweet potato
3 cups chicken stock
2 small onions
2 tbsp olive oil
2 tbsp Greek yogurt (can be replaced with low-fat sour cream)
1/2 tsp salt
1 tsp ground thyme
Pinch of ground cumin
Ground black pepper (to taste)
Oven up to 200 degrees, peel the sweet potato and cut into cubes. Cut the onion into quarters, then combine with the sweet potato in a large bowl, adding olive oil, salt, thyme and cumin. On a baking sheet pre-lined with foil, send the onion and sweet potato - and bake for 25-30 minutes. After that, puree the vegetables in a blender (adding the broth) until a homogeneous mass is obtained.
Season the creamy soup with salt and pepper before serving and serve hot with a spoonful of Greek yogurt.
Sweet potato with orange and ginger sauce
Ingredients:
1 kg sweet potato
25 g butter
1 glass of orange juice (100% or freshly squeezed)
1/2 cup brown sugar
1 tsp grated ginger
1 tsp cinnamon
Salt to taste
Boil the sweet potato straight in the skin, dropping it into boiling salted water and leaving it there for 15-17 minutes (until half cooked). After that, cut the sweet potatoes into large circles, and place on a baking sheet. In a separate container, mix all the remaining ingredients, then thoroughly pour the sweet potato with orange-ginger sauce - and send it to the oven, preheated to 180 degrees, for 40-50 minutes. Serve hot with cool homemade lemonade (lemon + mint + honey + water + ice cubes).
Spicy sweet potato slices
Ingredients:
2 sweet potatoes
2 tbsp olive oil
2 tsp salt
1 tsp ground chili pepper
1 tsp pepper mixes
1 tsp paprika
1/2 tsp cayenne pepper
1 tsp black pepper
Preheat the oven to 200 degrees, cut the sweet potato into thin sticks and drizzle with olive oil.
Mix the spices in a small bowl, sprinkle the sweet potatoes with the mixture, then put them on a baking sheet - and send to bake. Cook the sweet potatoes in the bottom of the oven for 15-20 minutes, then turn the sticks over and cook for another 10-15 minutes. Serve hot with fresh sour cream or cold as an appetizer.
Today you can often hear such an unusual name "yam". That's just what it means, where it came from and what you can do with it, not everyone knows. This article presents the popular questions “Sweet potato - what is it?”, “What is the use of sweet potato?”, Shows ways to use it in cooking.
Sweet potato or sweet potato - what is it?
In reality, this plant has nothing to do with the potato genus and is a separate species. But since its fruits also grow in the ground and vaguely resemble the familiar potato in appearance, it is popularly called "sweet potato".
Sweet potato is a perennial plant. It looks like a liana, which lets out long, winding stems along the surface of the earth.
In places of nodes, the stems release roots. The minimum height of the bush is 15 cm.
Flowering is usually purple, white or pinkish. The color of the pulp depends on the color. During the flowering period, pollination is carried out with the help of insects. When the sweet potato fades, instead of an inflorescence, a seed box with 4 seeds is formed.
The thickened roots of the sweet potato make up the nutritional value for humans. Its average weight ranges from 200 grams to 3 kg. The maximum weight of individual plant species reaches 10 kg.
What does sweet potato taste like?
Sweet potato has several varieties, but all of them are divided into three groups, each of which contains varieties of similar taste qualities:
- Dessert varieties are very sweet in taste, as they have an increased amount of glucose. They are suitable for cooking various dishes. It is he who is known as "sweet potato yam".
- Unsweetened varieties are used as pet food.
They are hard and dry in taste. - Vegetables are similar to the first group, but they are less sweet in taste.
Some varieties used in cooking taste like frozen potatoes cooked by roasting or boiling. There are also species that vaguely resemble fruits - a banana, a melon, sometimes even a pumpkin or chestnut.
Sweet potato puree recipe
How to cook sweet potato, a sweet and unusual orange-colored dish?
For sweet potato puree you will need:
- kilo sweet potato;
- cream from 20% 100 gr;
- butter 70 gr;
- a little salt.
Cooking starts with the main ingredient: peel, rinse and cut into small pieces to make it easier to put in a saucepan and boil faster. Fill with water so that the product is completely covered. Add salt and put on fire. Cook until cooked, check with a fork: if the device passes freely, then the product is cooked. When the potatoes are completely soft, remove from the stove and drain ¾ of the water.
We put the pieces of butter and pour in the cream, soften a little with a regular crush and then beat with a mixer for a couple of minutes.
The dish is ready and can be served with any meat or fish products.
Delicious sweet potato soup
- sweet potato 500 gr;
- beans 300 gr;
- fat-free yogurt 80 gr;
- cilantro 1 bunch;
- onion 1 pc;
- garlic 1 clove;
- water (vegetable stock may be used) 1.5 l;
- olive oil 2 tbsp. l;
- butter 1 tbsp. l;
- curry 1 tsp;
- freshly ground black pepper ½ tsp;
- sea salt 1 tsp.
Initially, we prepare all the vegetable components: clean, wash, cut. Cut the sweet potato into small cubes so that it boils faster.
Heat the butter and olive oil in a saucepan. In the meantime, cut the onion into small cubes, add to the oil and simmer it until transparent. Garlic is next, chopped into small pieces.
When the onion becomes transparent, pour the potatoes into a saucepan and, stirring, simmer for 1-2 minutes, then pour in water or pre-prepared vegetable broth. Don't forget to salt.
When the potatoes are cooked, add half a can of beans and mix. At this stage, using a blender or pusher, grind the soup puree. It is worth noting that the pusher will make the soup coarser, and the blender will make it silkier and more uniform.
Put the remaining beans in the soup. Spices and chopped cilantro are also sent there. Boil for another 5-7 minutes and serve. After the puree soup is laid out on plates, add a teaspoon of natural (or Greek) yogurt.
Cooking sweet potato salad
- 5-6 steamed sweet potatoes;
- 1 large cucumber;
- 1 carrot;
- 80 gr. ham;
- a handful of dried cranberries;
- mayonnaise or natural yoghurt;
- ½ tsp. salt.
Pre-boil or steam sweet yam. We cut the peeled vegetable into cubes, the cucumber into small thin quarters.
Cut the carrots the same way. Mix vegetables together, add salt. We leave in a separate container - soak in juices and salt.
Meanwhile cut the ham into thin squares. We mix all the products, season with mayonnaise or yogurt and mix well.
Note. If the salad will be dressed with yogurt, you may need more salt.
Baked sweet potatoes in the oven
- 6-8 sweet potatoes;
- ½ tsp. paprika;
- 1 st. l. olive oil.
Mix paprika and oil in a large bowl. Also use some of the oil to grease the pan. Thoroughly wash the tubers and cut into cubes along the length. He has a thin skin, so you can not remove it, the main thing is to thoroughly wash the remnants of sand or earth. If desired, it can still be removed, but this will take a long time, since the skin is poorly peeled off. Place in the bowl with the spice mixture and stir until the mixture coats all the pieces. Spread the sweet potato evenly on a baking sheet, and pour the rest of the oil mixture on top.
Preheat the oven to 200 degrees. Set for 40 minutes. A simple and quick dish is ready. The taste of baked sweet potato resembles a cross between the usual potatoes, pumpkin and carrots.
Calories
Sweet potato has a slightly lower value than regular potatoes - only 61 kcal per 100 grams of fresh product. Do not forget that when cooking, the total calorie content of a sweet potato dish is significantly affected by additional ingredients - butter (especially butter), mayonnaise sauces, meat ingredients (for example, in salads or casseroles).
According to BJU sweet potato has the following data:
- proteins - 2 gr;
- fats - 0 gr;
- carbohydrates - 14.6 gr.
Based on the above data, we can conclude that the product is perfect for those who want to lose weight or adhere to a healthy diet. But for a permanent product, it is also not recommended. Firstly, it contains starch, which is harmful in large quantities.
Secondly, there are some contraindications for its use, such as gastrointestinal diseases, for example. Therefore, those wishing to lose weight are advised to consult a nutritionist or doctor. In any case, the product will not become a permanent dish on your menu, but with moderate use it will benefit the body.
Useful properties in moderation
Scientists have found that sweet potatoes are much more nutritious and healthier than regular potatoes.
And its benefits are as follows:
- Heart and blood vessels - vitamin B6 has a beneficial effect on the walls of this system, making them more durable, therefore it is a useful product for unstable pressure and heart problems.
- Cancer - high in antioxidants that help the body prevent the formation of cancer cells.
- Overweight - the vegetable is low in calories and rich in fiber, which improves bowel function. Also, the glucose present in the body is quickly absorbed into the walls of the stomach and causes a feeling of satiety, which means it prevents overeating.
- Nervous system - a high amount of potassium significantly improves the functioning of nerve endings.
- Stomach - has a beneficial effect on the mucous membrane of the digestive organ, preventing the appearance of various diseases.
Also, the fruits of the discussed plant are useful for weak immunity and impaired vision. Therefore, in moderation and in the absence of contraindications, doctors recommend eating sweet potato.
Sweet potato is an amazing root crop native to South America. Bright sweetish taste and a bouquet of valuable properties have earned him fame all over the world. We offer you a closer look at this interesting vegetable, and at the same time find out what can be cooked from sweet potato.
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