Diet In The Media

Different and Tasty Recipes for Your Sweet Potato

It is no wonder that sweet potato marks the diet of many mariners and bodybuilders. With approximately 86 calories per 100 g, food is a great source of energy due to the carbohydrates present in their composition, which, because they have a slower absorption, prevent blood insulin spikes and fat accumulation body. In addition, it also provides protein - is, 7 g per 100 g is rich in vitamin A and has other important nutrients such as fiber, potassium and phosphorus.

As much as the food is tasty, by consuming it regularly in the same way, one can expect that one hour or another the person ends up getting sick, does not it? But there is a way to stop it from happening: putting creativity to work and diversifying into sweet potato recipes.

Therefore, we will present some different and tasty options of dishes made with sweet potatoes. Check out the list below:

1. Spaetzle

spaetzel

Do not be alarmed by the complicated name, this mass is common in Germany, Austria, and Switzerland and is also found in the southern states of Brazil that received German immigrants. Accompanied by sweet potatoes, it is not complicated to do, as you will notice in the sequence:

Ingredients:

  • 1 cup grated sweet potato;
  • Water;
  • ¼ cup egg whites beaten in snow;
  • Salt pits;
  • Nutmeg;
  • Spaetzle pasta;
  • Saves;
  • Spinach;
  • Chicken broth.

Method of preparation:

  1. Whisk the sweet potato, a tablespoon of water, egg whites, salt pips and nutmeg for 90 seconds in the blender;
  2. Using a spatula, stir the mixture into a drainer and then place it in a 6/4 boiling water pan;
  3. Let it cook for 10 minutes and then place the contents in the drainer again to get rid of the water;
  4. Cook the spaetzle pasta in a frying pan until slightly golden;
  5. Add sausage, spinach, and chicken stock;
  6. Cook until the sauce thickens and then join with the sweet potato mixture;
  7. Put on a plate and serve yourself.

Do not know how to prepare the spaetzle dough? So check out the recipe for the pasta, which yields 10 servings:

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Ingredients:

  • 500 g of wheat flour;
  • 1 teaspoon of salt;
  • 5 eggs;
  • 250 ml of water.

Method of preparation:

  1. Begin by mixing the eggs, wheat flour and salt;
  2. Add water to the mixture and stir well. Divide dough into strands or cut into desired shape on top of a meat board;
  3. Pour the dough into a pot of boiling water and let it cook until it rises;
  4. Turn off the heat and serve.

2. Sweet Potato Chips

chips

Ingredients:

  • 170 g of sweet potatoes;
  • Non-fat cooking spray;
  • Seasoning of your choice.

Method of preparation:

  1. Take your own microwave dish, add the cooking spray and a hint of the seasoning of your choice;
  2. Peel the potatoes and cut into thin slices;
  3. Arrange a layer of the potatoes in the dish, add a little more of the seasoning and bring to the microwave, in high intensity, for one minute;
  4. Turn the chips over to the microwave and microwave for another minute;
  5. Repeat the same procedure with the remaining sweet potato slices;
  6. Help yourself.

3. Sweet potato puree

mashed potato

Ingredients:

  • Sweet potatoes without peel;
  • Water;
  • Nutmeg;
  • Salt;
  • Chili;
  • Protein supplement of your choice;
  • Wax paper.

Method of preparation:

  1. After peeled, grate the sweet potato;
  2. In sequence; place it in a bowl and mix with two tablespoons of water;
  3. Season with 1/8 teaspoon ground nutmeg, salt and pepper;
  4. Cover the bowl with wax paper;
  5. Take the microwave for about five minutes, until the mixture is soft;
  6. Add the protein supplement of your choice and help yourself.

4. Grilled sweet potato

Ingredients:

  • 1 sweet potato;
  • Salt;
  • Pepper of your choice;
  • Kitchen spray;
  • Red Jalapeño;
  • Coconut milk;
  • 1 tablespoon of fat-free Greek yogurt;
  • 3 tablespoons of pumpkin seed;

Method of preparation:

  1. First, preheat the grill over high heat;
  2. Cut the sweet potato into disks more or less, cm;
  3. Place the discs on the grill; Add the cooking spray, season with the salt and pepper of your choice and grill each side of the disks for two minutes;
  4. Mix ½ tablespoon coconut milk with ½ teaspoon red jalapeño;
  5. Throw the coconut and jalapeño mixture over the potato;
  6. Add Greek yogurt and pumpkin seeds to the sweet potato discs, help yourself and a good appetite!

5. Sweet potato truffle

truffle

Ingredients:

  • ½ cup grated sweet potatoes;
  • 2 ½ cups of cocoa powder;
  • Sweetener of your choice;
  • Salt;
  • ½ teaspoon of coconut oil;
  • 2 ¼ teaspoons grated coconut;

Method of preparation:

.
  1. Take the grated sweet potatoes, place in a bowl and take to the microwave for two to three minutes;
  2. Take the cocoa powder, two servings of the sweetener, the salt and the coconut oil, put in a pot, stir and freeze for four minutes;
  3. Then add the grated coconut and ½ teaspoon of the sweetener to the freezer mixture;
  4. Turn the sweet potato mixture into two balls, and cover them thoroughly with the mixture made with the other ingredients. Help yourself and a good appetite!

Which of these recipes with more sweet potatoes caught your eye and you will surely do to try to vary the diet a bit? Do you know anything different? Comment below!

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