Sweet potato, often called sweet potato, looks like our native potatoes. However, its edible tubers are dark orange, red or even purple in color. Sweet potatoes are also larger than potatoes and, when raw, they are much harder. These vegetables have a very wide range of culinary uses. They can be used for both sweet and savory dishes.
However, it is worth taking a look at the nutritional values to make it easier to choose between sweet potato and potato. Sweet potatoes are a better source of vitamin Awhich they contain up to 709 µg in 100 g, while the potato contains only 1 µg. Also, sweet potatoes they have more sodium and calcium than potatoes.
The potatoes, on the other hand, remain an irreplaceable source of vitamin C and potassium. They contain more of these nutrients than sweet potatoes.
Sweet potatoes contain more carbohydrates and therefore provide more calories. However, thanks to the higher fiber content have a low glycemic index. In turn, potatoes, although lower in calories, they have an average glycemic indexwhich makes us hungry faster after eating them.
Some people’s diets should be replaced with sweet potatoes. They should reach for them primarily people with diabetes and abdominal obesity. These vegetables, as we have already mentioned, have a low glycemic index, so they provide better blood sugar control.
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Research by Taiwanese scientists showed that supplementation with purple sweet potatoes contributed to reducing the amount of visceral fat in people on a high-fat diet. This means that these vegetables can help with weight management.
People at risk of atherosclerosis or hypertension may also benefit on including sweet potatoes in your diet. All because of the content of polyunsaturated fatty acids, especially linoleic and alpha-linolenic acid, which protect against the development of cardiovascular diseases. People with hypertension should be careful, however, because sweet potatoes contain much more sodium than potatoes, which increases blood pressure.
Due to the high content of beta-carotene, sweet potatoes will support vision processes and protect the eyes against the development of e.g. macular degeneration.
However, in order to benefit from all the valuable properties of sweet potatoes, it is worth paying attention to the form of serving them. These vegetables are best eaten cooked or baked. Some additives or deep frying may significantly change their nutritional value and health properties. Be sure to try this recipe for baked sweet potatoes. This dish will provide you with many valuable nutrients and will provide an unforgettable taste experience.
Baked sweet potatoes with pomegranate and walnuts is a dish from Middle Eastern cuisine. They are extremely easy to prepare and the taste is amazing. To prepare them you need:
- 2 sweet potatoes,
- seeds from ½ pomegranate fruit,
- 60 g walnuts,
- 1 clove of garlic,
- 2 tablespoons of olive oil (for brushing the sweet potatoes),
- 1 teaspoon of pomegranate molasses,
- juice of 1 lime,
- a small bunch of parsley,
- 2 tablespoons of thin natural yogurt,
- salt, pepper (to taste).
Preparation:
- Wash the sweet potatoes thoroughly under running water. You can use a brush to get rid of all the dirt. Then prick the tubers with a fork and brush with olive oil. Place the sweet potatoes on a baking tray lined with baking paper and sprinkle with salt and pepper. Bake in an oven preheated to 200 degrees Celsius for approx. 45-60 minutes. Before removing them from the oven, check whether they are soft inside using a stick or fork.
- Chop the walnuts and roast them in a dry pan. Then chop the garlic and fry it in a little olive oil until golden brown.
- Mix pomegranate molasses with lime juice. If you don’t have molasses, use brown sugar and mix it with lemon juice in a 1:1 ratio.
- Chop the parsley and pour it into a bowl. Add shelled pomegranate seeds, nuts, garlic and molasses sauce. Mix everything.
- After baking, cut the sweet potatoes into pieces by cutting out a small crescent from the top. Then scoop out some of the flesh and fill it with stuffing.
Serve the prepared sweet potatoes decorated with natural yogurt and a sprig of parsley.
Source: Terazgotuje.pl, kontakter.pl
