Sweet potatoes – sweet potatoes full of healthy benefits
Sweet potatoes are not just a delicious and versatile vegetable classic, but also a true source of healthy nutrients. In this blog post, we'll explore the numerous benefits of this special tuber and share some delicious recipe ideas with you.
The benefits of sweet potatoes
Sweet potatoes are not only a treat for the palate but also a real health booster. Let's take a closer look at the key nutrients and benefits:
Rich in fiber
Sweet potatoes are an excellent source of soluble and insoluble fiber. These not only contribute to a healthy digestive system but can also lower cholesterol levels and promote satiety.
High vitamin and mineral content
Sweet potatoes are true vitamin powerhouses. They contain large amounts of vitamin A, vitamin C, vitamin B6, and potassium. Vitamin A is important for eye and immune health, while vitamin C strengthens the immune system and promotes collagen formation.
Antioxidative properties
Sweet potatoes are rich in antioxidants like beta-carotene and anthocyanins. These protect cells from free radicals and help prevent cardiovascular diseases and cancer.
Supporting Blood Sugar Levels
Despite their sweet taste, sweet potatoes have a relatively low glycemic index. This means they cause blood sugar levels to rise slowly and steadily, which can be particularly beneficial for people with diabetes.
Promoting Gut Health
The fiber in sweet potatoes nourishes good gut bacteria, contributing to a healthy gut flora. This in turn can strengthen immune defense and reduce inflammation in the body.
Delicious Sweet Potato Recipes
Now that we've learned about the numerous benefits of sweet potatoes, here are some delicious recipe ideas:
Baked Sweet Potato Wedges
Ingredients:
- 800 g sweet potatoes, cut into wedges
- 2 tbsp olive oil
- 1 tsp paprika
- 1/2 tsp salt
- 1/4 tsp pepper
Preparation:
- Preheat the oven to 200°C (top/bottom heat).
- Toss the sweet potato wedges in a bowl with olive oil, paprika, salt, and pepper.
- Place the seasoned wedges on a baking tray lined with parchment paper and bake in the preheated oven for about 25-30 minutes until soft and slightly crispy.
- Serve while still hot, e.g. as a side dish or snack.
Sweet Potato Curry
Ingredients:
- 500 g sweet potatoes, diced
- 1 onion, diced
- 2 garlic cloves, chopped
- 1 tbsp curry powder
- 400 ml coconut milk
- Salt and pepper to taste
- Fresh coriander leaves for garnish
Preparation:
- In a pot, sauté the onion and garlic in a little oil until translucent.
- Add the sweet potato cubes and sauté briefly.
- Add curry powder, coconut milk, salt, and pepper, then simmer everything for about 15-20 minutes until the potatoes are tender.
- Garnish with fresh coriander leaves before serving.
Sweet Potato Puree
Ingredients:
- 1 kg sweet potatoes, peeled and diced
- 100 ml milk or oat milk
- 2 tbsp butter or olive oil
- Salt and pepper to taste
Preparation:
- Boil the sweet potato cubes in salted water for about 15-20 minutes until soft.
- Drain the water and mash the potatoes with a potato masher or fork into a creamy puree.
- Stir in milk or oat milk along with butter or olive oil, and season with salt and pepper.
- Serve the finished puree hot, e.g., as a side dish with meat or fish.
With these delicious recipes, you can fully utilize the versatility of sweet potatoes while benefiting from their numerous health advantages. Enjoy your meal!
