Introduction:

Sweet potato Recipe are discovered in 16th century. Sweet Potato is supposed to be a root vegetable. It is different in taste from regular potatoes. Sweet potatoes are in the plant family Convolvulaceae, Ipomoea batatas potato, and Solanaceae S. tuberosum. Often, they are yellow or orange. But they also can be white, red, and purple.

Soft and starchy, these vegetable roots can be eaten alone or used in various dishes. They are considered a hero for their health benefits.

Sweet potatoes come in the top 10-12 nutrients. It contains vitamins C and A, higher in folic acid, and vitamins B1 and B3. If you talk about the flavor, they taste like carrots. There is no comparison between regular and sweet potatoes. They are suitable for your health.

Nutrition Facts:

They are great sources of vitamins, minerals and fiber. 200 grams (g), of baked sweet potato with skin:

  • Calories: 180
  • Carbs: 41 g
  • Protein: 4 g
  • Fat: 0.3 g
  • Fiber: 6.6 g
  • Sugar: 12 g
  • Vitamin A: 213% of the Daily Value
  • Vitamin C: 44% of the daily value
  • Manganese: 43% of the daily value
  • Copper: 36% of the daily value
  • Pantothenic acid: 35% of the daily value
  • Vitamin B6: 34% of the daily value
  • Potassium: 20% of the daily value
  • Niacin: 19% of the daily value

Benefits:

  • They are rich in antioxidants and protect your body from free radicals.
  • It protects you from cancer, aging, and heart disease.
  • It protects your DNA from damage.
  • It converts food into energy.
  • It helps your body from oxidative damage.
  • They are a good source of Vitamin A & C which protects your skin.
  • It helps to control blood sugar levels which prevent diabetes.
  • It helps in losing weight.
  • It protects eyesight from damage.
  • They help to improve brain function.
  • It helps you to promote hair health.
Sweet Potato Recipe
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  • It also helps to improve immune system.
  • They are good for gut health.
  • They are rich in fiber.
  • Prevents you from deficiency of vitamin A.

Risk and warnings:

  • If you have diabetes don’t eat it if you wanna eat then please contact your doctor.
  • It contains high oxalate which is not good for the kidneys if you have kidney problems avoid eating it.
  • It may lead to rashes or headaches if you overeat it because of vitamin A. They are a good source of potassium. They are good for the heart but overeating may damage your heart.
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How to store:

You can keep them in a dry place for 3-5 weeks. Please don’t put them in the refrigerator because cold makes them hard from the center or may also change their taste. If you want to keep them in the fridge, ensure they are fully ripe. But please store them in a dry place without washing them. If you wash them, ensure they are dry, and keep them in a dry place.

How to cook:

  • Store them in a cool and dry place. After buying, use them within a week.
  • Wash the skin well and carefully.
For Oven:
  • Make a hole with the help of a fork to escape steam.In a preheated oven, bake them for 45-60 minutes at 400F. Before cutting into slices, make sure they are cool completely.Preheat oven for 8-10 minutes. Turn the side when half-time passes. So, they cook entirely from both sides.
For Boiling:
  • Cut them into 1-inch cubes. Add potato cubes into a pan and add water until the cubes are entirely covered with water. On high flame, cook them when the water starts making bubbles. Cook on medium-low flame for 10-15 minutes or until they cook thoroughly. After cooking, transfer them into a pot with holes drained with cold water and season according to taste.

Sweet Potato Recipe:

1st Recipe: Sweet Potato Recipe Breakfast Hash with Fried eggs:

Sweet Potato Recipe
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Ingredients that required for sweet potato recipe:

  • 1 medium-sized sweet potato
  • 1 Red Bell Pepper
  • 4 large eggs
  • Olive Oil or Avocado Oil.
  • 1 medium onion.
  • Seasoning: Garlic, salt, pepper, paprika, oregano, and Fresh Garlic.
  • Spinach

Procedure:

  • Step 1: Peel the potato and cut them into equal sizes (1 inch). Place a pan on a high flame. Put some oil in a pan. Once the oil is heated up, put the diced potato in it & covered the pan with a lid.
  • Step 2: Generally, they are cooked in 10-12 minutes, but you need to stir them. You can check with the help of a fork if they are cooked or not. Cook them until they turn soft. Add black pepper, diced onion and bell pepper. You don’t need to add seeds of bell pepper and garlic.
  • Step 3: Wash spinach and chop them in equally. Add spinach to pan and cover for 3 minutes.
  • Step 4: Take a big fry pan. Add 1/2 teaspoon of olive oil. Break the eggs and put them in the pan carefully, so their yolk doesn’t break.
  • Step 5: Cover the frying pan with a lid & cook until the eggs thoroughly cook.

Serve:

  • Put the sweet potato on a plate and top with cooked/fried egg.
  • Top the egg with oregano, paprika, and fresh garlic for more taste.

2nd Recipe: Sweet Potato Recipe Breakfast Bowl

Sweet Potato Recipe
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If you feel bored with daily breakfast meals like oatmeal, eggs or chickpea. Then this recipe for you.

Ingredients that required for sweet potato recipe of bowl:

  • 1 medium size sweet potato.
  • clustery banana bread granola, coconut yogurt, almond butter granola or grain free granola, berries, extra cinnamon.
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You can make this breakfast bowl in two ways. That is as follows:

Procedure:

  • Make in Oven: Preheat oven to 400F & wash the sweet potato. Make a layer of oil on the sweet potato with the help of the brush. Use baking paper in the baking tray and then put sweet potato on it. Then cook it until easily pierced with a fork. Peel the sweet potato and mix some spices according to your choice or taste. Then beat them with the help of a hand beater or electric beater until they look fluffy. Top them with clustery banana bread granola, coconut yoghurt, almond butter granola or grain-free granola, berries, and extra cinnamon.
  • Make on Stove: Peel the potato with the help of a vegetable peeler & cut it into equal cubes. Please put them in a steamer without water. Then turn on the flame and put the steamer on it. Cook until they turn soft. You can check with the help of a fork. This method should take at least 25 minutes to cook. Put the sweet potato in bowl and mix some spices according to your choice or taste. Then beat them with the help of a hand beater or electric beater until they look fluffy. Top them with clustery banana bread granola, coconut yoghurt, almond butter granola or grain-free granola, berries, and extra cinnamon.

3rd Recipe: Sweet Potato Recipe of French Toast:

Sweet Potato Recipe
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Ingredients that required for sweet potato recipe:

  • 2 slices whole wheat bread
  • ¼ cup mashed sweet potatoes
  • ⅛ teaspoon ground cinnamon
  • ⅛ teaspoon ground nutmeg
  • 2 eggs

Procedure:

  • Step 1: Mashed sweet potato, cinnamon, nutmeg, and one egg beat until it becomes a moist mixture.
  • Step 2: Break 2nd egg; add salt and black pepper in; dip the bread in this egg mixture until the bread moistens.
  • Step 3: Then Please took a frying pan and put light oil in it.
  • Step 4: Cook the egg mixture bread until it turns golden brown from both sides and cooked. It took 4 minutes per side to cook.

4th recipe: Bacon eggs Stuff Sweet Potato Recipe:

Sweet Potato Recipe
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Ingredients that required for sweet potato recipe:

  • 1 sweet potato
  • sea salt to taste
  • 2 eggs, separated
  • 1 fresh rosemary leaves
  • freshly ground black pepper to taste
  • 2 slices turkey bacon
  • Fresh Garlic paste
  • 1 dash sriracha sauce

Procedure:

  • Step 1: Preheat oven to 400 degrees F & Wrap sweet potato in aluminum foil.
  • Step 2: Bake the potato until it cooks or turns soft.
  • Step 3: After 45 minutes, remove the aluminum foil from the potato.
  • Step 4: After that, cut sweet potato into two equal parts.
  • Step 5: Then, in the center, make a hole for egg and bacon. Put raw bacon inside of potato hole. Then, put the egg white into a hole and place this slice on a small baking sheet.
  • Step 6: Then again, bake in preheated oven until egg white is cooked thoroughly; roundabout in 10 minutes, egg whites will be cooked thoroughly.
  • Step 7: Remove sweet potato from oven and put egg yolk on it, then bake it for 15 minutes. 
  • Step 8: Top this with sea salt, garlic paste, rosemary leaves, pepper, and sriracha sauce.
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5th Campfire Baked Sweet Potato Recipe:

cut sweet potato on cutting board
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Ingredients that required for sweet potato recipe:

  • Large sweet potatoes 
  • Aluminum foil (optional)
  • Butter

Procedure:

  • Step 1: Wash sweet potato and put it in a kitchen towel for drying, or dry it with the help of a kitchen towel.
  • Step 2: Don’t peel it. Cut potato into large slices.
  • Step 3: Then, wrap individual slices in separate foil and make sure they tighten entirely.
  • Step 4: After that, put these wrapped potatoes under the coal of the firedamp.
  • Step 5: Turn them frequently, so they cook evenly. Then, baked them for 40-60 minutes.

Serving Sweet Potato Recipe ideas:

  • Chips: Cut them into thin slices and fry; sprinkle black pepper and salt after frying.
  • Snacks: Peel and cut them into slices, deep fry, air fry or bake them. They can be eaten as a snack.
  • French Fries: Cut then into fries’ shape, deep fry or air fry them. Sprinkle pinch of salt, black pepper and other spices on it.
  • Seasoning or large dish: Cut them into slices and bake. You can eat it with some seasoning or a large dish.
fries and dipping sauce
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  • Smoothies: Use sweet potatoes in a smoothie as a healthy and colorful element.
  • Salad: Used baked diced sweet potatoes in the salad.
  • Soup: Sweet potatoes are also used as a base for soup with low sodium.
  • Quick meal: Baked sweet potato cut into slices and topped with feta cheese, beans, diced onion, Greek yogurt and broccoli.
  • Mashed sweet potato: Took a baked or boiled sweet potato and mashed it with the help of a masher, fork or blender if you want to make it smoother add milk or water to it. Topped it with desired spices like pink salt, and black pepper.
  • Roasted sweet potatoes chunk: Wash and cut it into medium size chunks. Spread them on a baking sheet or cover them with olive oil, sprinkle black pepper and a pinch of salt, and add some herbs like parsley, mint etc. Then bake in an oven at 375 F for 25-35 minutes or until fully cooked.

Conclusion:

Sweet potatoes are good for health. It also helps with many diseases & they are rich sources of dietary fiber, protein, vitamins, minerals & carbohydrates. It prevents many health issues. Antioxidants, available in different colors, these soft and starchy vegetable roots can be eaten separately or used in various dishes. For health benefits, they considered as a hero.

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FOOD DESERT

Food is an essential part of life and is a great source of nourishment. It should be enjoyed and savored. Eating a healthy, balanced diet is important for optimal health and wellbeing. Eating a variety of foods from all the major food groups can help ensure you get all the nutrients your body needs. Eating a variety of nutritious foods also helps to promote a healthy weight and a positive body image. With the right food choices, you can boost your energy levels and maintain a healthy lifestyle. Eating healthy, nutritious food can also help to reduce the risk of developing chronic diseases, such as heart disease, diabetes, and certain types of cancer. Making smart food choices can be easy and enjoyable with a bit of planning and the right ingredients.

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