Sweet potatoes are rich in vitamins, minerals, and fiber, so it’s good to enjoy them as part of a healthy diet. But roasting or boiling them can be tedious – so what can you do to make sweet potatoes more delicious? Try these 7 simple recipes to refresh your daily diet.
Feta and kale uploaded sweet potatoes
This sweet potato recipe, with kale, chickpeas, and feta, will make a protein-rich lunch or dinner.
Serve: 2
Ingredients
- 2 potatoes
- 210g cans of chicken
- 1 small red onion, finely chopped
- 2 tbsp red wine vinegar
- 30g feta, take small cubes
- 1 tbsp virgin olive oil
- sprinkle chili flakes
- 100g kale
- 1 tbsp pumpkin seeds, fried
- 80g bag rocket
How to prepare
- We heat the oven to 200C. Beat the potatoes with a fork, then place them in a roasting tin and fry for 40 minutes.
- Add the chickpeas to a saucepan and sauté for 10 minutes, until slightly sweet and the potatoes are tender.
- While the potatoes are cooking, mix the onions with the red wine vinegar and a pinch of sugar and salt. In a separate bowl, combine feta and olive oil, and chili flakes.
- When the potatoes are about to run out, cook the kale in a pan with 50ml of water, 3 minutes or until cooked through.
- Peel a squash, grate it and squeeze the juice of peanuts, feta, onions, kale, and pumpkin seeds. Serve the rocket aside, vinegar from onions.
Sweet potatoes with honey and olive oil
This simple meal will make your potatoes more delicious.
Serve: 8
Ingredients
- 8 small potatoes or 4 large Japanese potatoes
- 4 tbsp olive oil
- 60ml honey
- 60ml white vinegar
- table salt
- sea salt
- ground black pepper
How to prepare
- We heat the grill on medium heat.
- Drizzle the potatoes with 2 tbsp of olive oil and wrap them in foil.
- Stir the potatoes for 30 to 45 minutes, turning every 5 minutes, until tender.
- Meanwhile, bring honey, vinegar, and table salt to the intestines in the pan. Stand until firm (about 4 minutes).
- Cut the potatoes in half lengthwise and grease them with 1 tbsp of oil, then season with table salt.
- Grill the potatoes cut-side down for five minutes, until slightly charred, and then brush them with the honey mixture.
- Serve potatoes with a plate, topped with extra honey, leftover oil, sea salt, and pepper.
Chicken and rice soup
There is nothing like homemade chicken soup to keep you warm on a cold day.
Serves: 2 to 4
Ingredients
- Skinless chicken thighs 350g
- 60g jasmine rice, refined
- 4 cloves, slightly cut
- A piece of 5cm ginger, slightly cut
- salt
- 2 small potatoes, peeled, cut into discs 1.5cm thick
- 2 tbsp fresh lemon juice
- 2 tbsp soy sauce
- Unch a bunch of fresh, chopped coriander
- ground black pepper
How to prepare
- Boil chicken, rice, ginger, garlic, and 1.2 liters of water in a large pan.
- Add a pinch of salt and boil for 10 to 12 minutes.
- Add the potatoes and boil, stirring occasionally, 15 to 20 minutes, until the potatoes and rice are soft.
- Remove the chicken, cut it, and return it to the pot.
- Add lemon juice and sauce and season with salt if needed.
- Divide the soup into bowls and top with coriander and black pepper.
Healthy potatoes are mashed
These easy-made sweet potatoes are a filling, delicious addition to any meal.
Serves: 6 to 8
Ingredients
- 680g sweet potatoes
- 680g Yukon gold potatoes
- 125ml milk
- 1 garlic clove, ground
- 2 tbsp chopped chives
- 1 tsp salt
- ground black pepper
How to prepare
- Peel a squash, grate it and squeeze the juice. Put Yukon potatoes in a pot, cover with water and bring to a boil.
- After 5 minutes, add the potatoes.
- Boil for another 10 to 15 minutes, until all the potatoes are tender.
- Peel a squash, grate it and add 125ml of water.
- Add the mashed potatoes and water back to the pot, and milk, garlic, salt, cakes, and peppers. Stir in the mixture and serve.
Sesame salmon, broccoli, and potato mash
This delicious combination of salmon, sweet potatoes, and vegetables has low calories and contains omega-3 fatty acids which are very healthy.
Serve: 2
Ingredients
- 1½ tbsp sesame oil
- 1 tbsp low salt sauce
- The sixth piece, measured at the thumb, was sprayed
- 1 garlic clove, crushed
- 1 tsp juice
- 2 potatoes, peeled and cut into wedges
- 1 lime, take wedges
- 2 seamless, skinless salmon ties
- 250g blue broccoli
- 1 tbsp sesame seeds
- 1 red pepper, slightly sliced
How to prepare
- Preheat the oven to 200C and line the tray with baking paper.
- In a bowl, combine ½ tbsp of sesame oil and soy sauce, ginger, garlic, and honey.
- Place the potato wedges and wedge wedges in a glass container, cover with cling film, and microwave for 10 to 14 minutes, until soft.
- Meanwhile, spread the broccoli and salmon on a baking tray, topping with the remaining oil mixture, and season.
- Bake in the oven for 10-12 minutes, then top with the sesame seeds.
- Remove the lime wedges from the potatoes, and add them. Add in all the sesame oil and chopped pepper.
- Divide everything between 2 plates and serve.
A bowl of Thai sweet potato
Enjoy every taste of Thai food in this delicious and healthy meal.
Serve: 4
Ingredients
- 2 ½ tbsp sesame oil
- 2 medium-sized potatoes, topped with thick noodles
- 150g sliced small red pepper
- Salt tsp salt
- 2 x 60ml water
- Baby spinach 90g
- 225g extra-firm tofu, take cubes
- 120ml light coconut milk
- 3 tbsp almond butter
- 2 tbsp fresh curry paste
- 40g chopped cashew nuts without salt
- 4 lime wedges
How to prepare
- We heat ½ tbsp of oil in a large non-stick pan.
- Add the potato noodles, peppers, and tsp salt and cook for five minutes.
- Add 60ml of water, then cover and cook for 3 minutes. Open and cook for two minutes.
- Add 60ml water, then cover and cook for 3 minutes. Uncover and cook for 2 minutes.
- Stir in the spinach and cook until wilted. Place the mixture in a bowl.
- Add the other 1 tbsp of oil and the tofu to the pan and cook for 4 minutes.
- Combine 60ml water, ¼ tsp salt, coconut milk, almond butter, and curry paste in a bowl.
- Add ½ the sauce mixture to the potato noodles and toss.
- Divide the noodles into 4 bowls and top with the tofu, remaining sauce, and cashews. Serve with lime wedges.
Sweet potato toast
Sweet potato makes a delicious and nutritious alternative to regular toast.
Serves: 4 to 6
Ingredients
- 1 large sweet potato, rinsed and scrubbed clean
- toppings – such as mashed avocado, egg, peanut butter
how to prepare
- Slice the sweet potato into slices about 6mm thick.
- Insert the slices into a toaster and toast on high. The sweet potato is ready when it can easily be pierced by a fork (take it out of the toaster before testing).
- Top the toast with your chosen toppings and serve.
1 reference
Sweet Potatoes 101: Nutrition Facts and Health Benefits [Internet]. Healthline. 2021 [cited 22 January 2021]. Available from: https://www.healthline.com/nutrition/foods/sweet-potatoes
https://www.healthline.com/nutrition/foods/sweet-potatoes