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If there is one complex carbohydrate that should not be missing in your food arsenal and you should include it in your fitness diet, it is certainly a seemingly modest sweet potato. It depends on how well they are prepared, but they can satisfy your taste to pilfer delicacies without changing your diet plan.
Take advantage of the benefits they offer and resist the urge to simply put them in the microwave and grease with the butter. Avoid classic food preparation that you won’t like anymore later. Try some of these simple recipes that can be part of your breakfast, lunch or dinner.
1. Sweet potato chips with coriander and lemon
Replace the thin, ketchup-dipped and rounded classic fries for their healthier version. In addition to the unique taste of a mixture of lemon, olive oil and coriander, which will awaken your taste buds, they are also nutritious.
Coriander is a source of minerals such as potassium, calcium, magnesium, manganese, and iron. Olive oil brings healthy fats and lemon helps to cleanse the body.
Ingredients
- 4 bigger sweet potatoes, peeled and cut into strips
- 2 teaspoons of freshly grated lemon peel
- 1/3 cup of olive oil
- 1/3 cup of finely chopped coriander
- 1 small garlic clove
- salt and black pepper for seasoning
Method
Preheat the pan. Mix half of coriander with garlic in a mixer and pour this mixture into a bag with olive oil. Later on, add the sweet potatoes and shake until they are all covered with the mixture. Then put them on a hot pan. Bake 3-4 minutes on each side, or until they are ready to taste. Take out and serve
2. Sweet potato soup
In colder days, or if you have a taste for something hearty, we recommend this sweet potato soup. Although this recipe contains a rich dose of carbohydrates, protein is still not lagging behind. You can serve it as a main dish or side dish, and after a meal you will feel satisfied.
Ingredients
- 1 tablespoon of olive oil
- 1 chopped onion
- 1/2 of chopped garlic clove
- 1 cup of chicken broth
- 1 peeled and chopped sweet potato
- 4 large carrots, peeled and sliced
- 1 red pepper sliced and peeled
- 1/2 chopped ginger
- 1/4 cup of low-fat Greek yogurt
- coriander (optional)
Method
Heat the oil in a larger pot, then add onion and garlic. Cook for 2-3 minutes until the onion is soft. Add chicken broth and 2 cups of water. Bring to the boil. Add sweet potato, carrot, red pepper and ginger. Reduce the flame and cook for 15 minutes. Put the pot out of the fire and put it in the refrigerator for 20-30 minutes. Using a sieve, remove the pieces of vegetables and mix them smoothly. Add the slurry back to the soup and put it back on fire. Cook for 15-20 minutes. When the soup is almost ready, add the yoghurt and mix well. Serve immediately. A garnish can be used to garnish.
3. Sweet potato chips with cinnamon
Do you want something sweet? Try sweet potatoes with cinnamon! This classic combo will satisfy your sweet cravings. This recipe is especially suitable for people who need to stabilize their blood sugar levels, which is just what cinnamon does.
Ingredients
- 1 sweet potato cut into very thin slices
- 1/2 teaspoon of brown sugar
- 1/2 teaspoon of cinnamon
- melted butter
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Method
Preheat oven to 190 ° C Spray baking paper with coconut spray oil and place fries on it in one layer. Gently rub them with melted butter. Bake them for 7 minutes until they begin to get brown, turn them on the other side and bake for another 7-10 minutes. Pick them up and sprinkle them with cinnamon and brown sugar. Then pour them into a bowl and mix to completely wrap them with the mixture. Voilá! Ready to serve.
4. Simple sweet potato pancakes
This recipe is useful when you’re looking for a gluten-free and less traditional version of pancakes. This meal is full of healthy fats, slowly digesting carbohydrates and fibre. All you have to do is add a protein source and you have everything in one!
Ingredients
- 1/2 cup of cooked and mashed sweet potatoes
- 2 whole eggs
- 1 tablespoon of coconut flour
- 1 tsp cinnamon
- 1/4 teaspoon of cloves
- 1/4 teaspoon of baking powder
- 2 teaspoons of brown sugar
- 1 tablespoon of coconut oil
- 2 tablespoon of maple syrup
Method
Mix the sweet potatoes together with the eggs thoroughly and then add the baking powder, coconut flour, cinnamon, cloves and brown sugar. When it is all mixed up, heat the pan and melt the coconut oil on it. Pour the dough into a pan and make 2 large pancakes. Bake for 3-4 minutes until the dough begins to bubble at the edges, turn on the other side and bake for another 2-3 minutes. Serve with maple syrup or honey.
5. Cookies with pieces of chocolate
Do you fight with endless desire for cookies? Choose a healthy alternative. Dark chocolate will drive away your taste for sweet, while sweet potatoes will energize you.
Ingredients
- 1 small sweet potato, cooked and masked
- 2 teaspoons of cinnamon
- 2 tablespoons of vanilla extract
- 1/2 tsp of salt
- 1/2 cup of unsweetened coconut chips
- 1/4 cup of dark chocolate pieces
- 1/4 cup of unsweetened peanuts
- 2 eggs
- 1 measuring cup of chocolate protein powder
- 1/4 cup of unsweetened almond milk
- 2 tablespoons of coconut oil
Method
Preheat oven to 190° C. After we have mashed the sweet potato, add coconut oil to it and mix it thoroughly. In another bowl, we mix the rest of ingredients. Mix the mixture with sweet potato and stir until the cookie dough is formed. With a teaspoon, dispense it on baking paper and bake for 10 – 12 minutes, or until cookies get brown. Serve immediately. After all, you won’t last long without these cookies anyway!
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6. Banana bread muffins with sweet potato
This is not a traditional banana bread, because it is sweetened with sweet potatoes. It gives you enough fibre, while reducing the amount of simple sugars. If you like more crispy muffins, you can add pieces of chocolate or walnuts.
Ingredients
- 1/2 cup of banana protein powder
- 1/2 cup of egg whites
- 1 cup of unsweetened almond milk
- 3 tablespoons of coconut flour
- 1/2 cup of roasted sweet potato
- 1/2 cup of mashed banana
Method
Preheat the oven to 175° C. Spray the muffins with a baking spray to avoid sticking. Mix sweet potato and banana thoroughly in a bowl. Then add the rest of the ingredients and bake for 35-40 minutes.
7. Baked sweet potato with Parmesan and rosemary
These rosemary sweet potatoes are excellent themselves and will work with any source of protein you choose.
Ingredients
- 2 large sweet potatoes
- 1/4 cup of chopped fresh rosemary
- 1/8 cup of low-fat Parmesan
- 2 tablespoon olive oil
- 1 chopped garlic clove
- salt and black pepper for seasoning
Method
Preheat the oven to 200° C and cut the sweet potatoes into cubes. Mix rosemary, garlic, Parmesan and olive oil in a bag or zip bag. Then add sweet potatoes to this mixture and shake until they are completely covered. Put everything on the baking tray and bake for 20 – 25 minutes. Turn and bake for another 20 – 25 minutes. Remove from the oven and enjoy it immediately.
What do you say about these sweet potato recipes? Will you try them? Or how do you like preparing meals of sweet potatoes? Share your experience in the comments. If you like the post, please support it by sharing.
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