Sweet potatoes, the humble root vegetable that starts appearing in markets around October, are cherished by people of all ages. They have a naturally sweet flavour and impressive nutritional value. With
a soft texture and earthy aroma, this seasonal tuber is not just a winter delicacy but is a powerhouse of health benefits, known for keeping the body warm and nourished during the colder months.
Health Benefits of Sweet Potatoes
Sweet potatoes are nutritional powerhouses, brimming with beta-carotene that converts to vitamin A, supporting vision, immune function, and skin health. Their high fibre content promotes digestion, stabilises blood sugar, and aids weight management by fostering fullness.
It is rich in antioxidants like anthocyanins (in purple varieties), which combat inflammation, protect against oxidative stress, and may lower risks of cancer, heart disease, and diabetes. Potassium regulates blood pressure, while vitamins C and E bolster collagen and immunity. Low glycaemic index makes them ideal for steady energy. Earlier studies on animals have shown liver protection and anti-obesity effects.
Here are 5 interesting ways you can add sweet potatoes to your diet:
Sweet Potato Brownies
Chocolate brownies with a healthy kick? Blend boiled sweet potato with cocoa powder and almond butter, along with eggs. Sweeten it with honey and add vanilla and salt. Blend and bake till it is ooey and gooey to make fudgy, flourless treats that have hidden veggies in them.
Sweet Potato Soup
A warm bowl of soup during the winter is what it is all about. Sauté onion and garlic in butter, and add sweet potatoes, veggie broth and spices, and simmer till everything is fork-tender. To make it creamy without dairy, blend it all together and stir in some coconut milk. Garnish with chilli flakes and garnish with some butter or more coconut milk to make a creamy soup that’s comfort in a bowl.
Loaded Baked Sweet Potato
Loaded baked potatoes are social media’s latest trend. It makes for a satiating meal, and you only need a few items. Bake a whole sweet potato till you can poke it with a knif,e and it is soft in the middle. Cut it in half and scoop out some of the flesh. Add some butter and cheese and mash it, but be careful not to pierce the skin. Top it with black beans, sour cream, shredded chicken, salsa, avocado and chillies for a kick and some spring onions. You can also top it with other ingredients of your choice to make a loaded baked sweet potato of your choice.
Sweet Potato Gnocchi
Like pasta, gnocchi is a family of Italian pasta-like dumplings made of small rolls of dough. The word gnocchi is Italian for “lumps” and is believed to derive from the word “nocchio,” meaning a knot in wood, or “nocca.” And unlike pasta, they are incredibly easy to make with boiled and mashed sweet potatoes. Add to it ricotta, egg, and flour and knead it into dough. Roll, cut into pillows, and boil until they begin to float. Toss in a pasta sauce of your choice and enjoy.
