10 ways are sweet potatoes in your diet

Jan 13, 2015 | | Say something

10 ways are sweet potatoes in your diet ; sweet potatoes

Remember the times when potatoes are stored, while ran out of ideas in the kitchen. Similarly, sweet potatoes can help when you want to be creative with limited hand objects. It is rich in vitamin A and C, sweet potatoes are also a good source of dietary calcium and potassium with iron traces. They are versatile and can be mixed well with any vegetable of your choice. The advantage is, that always gives a unique flavor and aroma with a boost of good health. Here they are eight health benefits of sweet potatoes that you should know.

Here are some recipes that can be treated with this seasonal vegetables

No. 1 baked and steamed sweet potato

Did you know that one of sweet potato medium size gives only 105 calories and it keeps still satiated? Therefore, if you are planning to eat healthy and keep a tab on calorie intake, they are cooked or steamed sweet potato to curb hunger and cravings for sweets. Here are six ways to stop sugar cravings at this time .

Preparation: Take a medium-sized potatoes and wash thoroughly. Bake or steam and let it cool. Then peel the skin and cut into thin slices. Squeeze half lemon over them and add a pinch of salt, sprinkle oregano and chew your way to good health.

# 2 servings of sweet potatoes

If you are craving for wedges, you can try the preparation of sweet potatoes for a change.

Preparation: Take two medium sweet potatoes, wash and peel the skin with a vegetable peeler. Cut into two halves. Then cut each half lengthwise into four pieces. Sprinkle salt, turmeric powder, dried mango pieces and mix well with the wedges. Heat the oil in a pan, add some wedges to her and shallow fry them. Keep stirring of the pieces in the middle to prevent burning. Make sure each side is cooked and fry well. When the wedges change color to brown or golden, remove from heat and drain the excess oil with a tissue. These wedges have good taste with mustard cream dip or serves as an excellent side dish to his mundane dal -rice. Knowledge why baking is healthier than frying option.

No. 3 mixed vegetable

Add the sweet potatoes in their vegetable preparation and you’re in a dish rich in flavor with a delicious taste only.

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Preparation: Get vegetables of your choice. You can explore various options while a mixture of vegetables with sweet potato is prepared. Ideally, potatoes, beans, eggplant, yams and green peas go well with sweet potato preparation. In a skillet of hot oil deep background and add cumin, mustard and kalonji seeds, wait until it stops spluttering. To do this, add the same amount of vegetables and mix well. Then add spices like Garam Masala , cumin, coriander powder, red powder, salt, pepper and a pinch of dried mango powder. Make a paste of two green chilies, ginger and a piece of four to five cloves and add to the vegetables, mix well and let it simmer. Keep stirring in between to help plant mix well with spices; add half a cup of water if necessary. When vegetables become tender and well cooked remove from heat and garnish with chopped fresh cilantro. Alternatively, you can also try a preparation of oondhiyan genuine Gujarati sweet potato dish which is one of the cousins ​​vegetables.

No. 4 chaat potato

This is an excellent chaat serving as a favorite of tea or a snack filling night.

Preparation: Take two medium potatoes and sweet potatoes, parboil in salted water. Once this is done, peel the skin and cut into small pieces. Brush evenly with melted butter and grill in a microwave oven or cook in a skillet until they turn brown. They are placed in a serving dish and mix with chutney pudina or mint and Imli or tamarind chutney in equal amounts . Take a cup of yogurt and beat well. Add yogurt to serving dish and mix with the potatoes, add red chili powder, cumin powder and mix well. Garnish with freshly cut cilantro and has a healthy chaat . Want to know more about healthy chaats treat watermelon and tomato chaat .

No. 5 saute potato

Sweet potatoes are not a very good ingredient for preparation of sauteed. However, nothing is prevented from being experimental.

Preparation: Take two medium potatoes and parboil them. Peel and cut into pieces and set aside. In a skillet, heat some oil and add other vegetables such as red, yellow and green pepper; a medium chopped onion and eight to nine cherry tomatoes cut in halves. Stir fry for a while and add spices of your choice. When the vegetables change color or are partially cooked, add the potatoes to them and stirring. Beat two eggs in a bowl and prepare scrambled eggs in another pan. This, coupled with sauteed vegetables and you have a healthy snack rich in proteins made in minutes. Here’s how may try to stir-fry recipes fungus and other fungi as well.

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No. 6 sweet tikki potato

sweet potato tikkis serve as an excellent appetizer during fasting and It gives instant energy boost when needed.

Preparation: Get two medium potatoes and sweet, boiled and peeled potatoes. Mash the potatoes with salt, cumin, coriander powder, red chili powder and chopped green chile. Brand flat tikkis and shield with Crumps cookie on both sides. Then heat the oil in frying pan and shallow tikkis until cooked through and become golden brown. Serve tikkis with mint chutney . If desired, you can also add grated cheese or paneer for mashed potatoes.

No. 7 sweet halwa potato

In the section of Gajar ka halwa this season, but try sweet potato halwa for a change. It is easy to cook, nutritious and will not disappoint with its sweetness and natural flavor.

Preparation: Get three medium sweet potatoes; wash and cook them the pressure until you hear three to four whistles. Let the water vapor settles, open the pot and peel the potatoes and mash thoroughly. Keep the mashed potatoes on the side. Then in a pan heat a spoon deep background of butter and add the mashed sweet potatoes and saute well. Add three-fourths cup of milk, half a cup water, sugar, three tablespoons of table, cardamom powder and saute for a few minutes. While the mixture has some moisture to it and has not dried completely, add chopped nuts and raisins to it. Mix well and remove it from the flame when it turns orange-brown in color. Garnish with saffron. Here is a low calorie carrot halwa recipe for you.

No. 8 gulab jamun sweet potato

Do you want to end your meal with a healthy dessert? Try the sweet potato gulab jamun .

Preparation: Take four medium sized sweet potatoes, boil, peel and mash. Add a quarter cup of flour to the knees and mass. Then make small round balls of size out of it and keep aside. In a deep pan heat background two tablespoons of butter and fry the balls. Keep the balls aside after frying. Meanwhile, make the sugar syrup with sugar and two cups of boiling water over medium heat them in a pan of deep background. Once the syrup to create a thick consistency, dip balls sweet potato fried in them and keep them submerged for at least two hours. Serve hot or cold, depending on your preferences.

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No. 9 sweet potato and carrot soup

This is a healthy dish full of beta carotene and vitamin A, which long ago either skin and vision.

Preparation: Grid three to four carrots and keep aside. Boil a medium-sized sweet potatoes, peel and mash. Put both ingredients in a blender, add water and mix well until a thick consistency. Then heat two tablespoons of butter in a pan and add the mixture, add water if necessary. To do this, add salt, a small piece of ginger and let it boil for two minutes. Once this is done, sprinkle black pepper powder and a tablespoon of butter to it and serve hot. If desired, you can also add lemon juice to it by a bitter taste. Here are four healthy soups for your child to beat the winter cold.

No. 10 sweet potato pancakes

ever tried sweet potato pancakes? It can be a healthy choice for you Sunday breakfast.

Preparation: Take two medium potatoes, cooked, peeled and mashed. Keep potatoes aside. Take a cup of whole grain oats, two pieces of cinnamon sticks, three-quarter cup of almond milk (you can also use your choice) and put them in a blender. Mix ingredients well to make a fine paste of moderate consistency. Mix the mashed potatoes with this mixture to prepare the dough for the pancakes, add some water if necessary. In a nonstick skillet add butter or butter and let it melt. Once the pan is heated, put a tablespoon of the mixture into the pan and spread evenly in a circle. Make sure there is sufficient mass for its fluffy pancake out. Let it cook for a while before turning around next. When both sides of the tortilla is cooked well, brush them honey and a tablespoon of butter before serving.

Source Picture: Getty images




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