Why you should be eating this superfood. By Estelle Low
Get a healthy boost with sweet potatoes. (Photo: annolyn / www.pixabay.com)
Sweet potatoes have plenty of health benefits. They are chock-full of carotenoids (which the body can turn into vitamin A), the powerful antioxidants that can help prevent some cancers and heart disease, as well as act to enhance your immune response to infections.
They also contain a high level of vitamin B6 that reduces homocysteine, a toxic compound in the body that can cause heart attacks and stroke if its level climb too high.
High in vitamins A and C, as well as potassium and fibre, sweet potatoes also contain fewer calories than regular potatoes, say experts from the Cleveland Clinic in the US. Usain Bolt, the fastest man on earth, counts these tubers as one of his favourites.
While steaming, broiling or baking are the best ways to cook sweet potatoes, here’s a healthy version of sweet potato fries for you to enjoy. (Recipe courtesy of former cafe founder Rosalind Lim and chef Jason Vito.)
Satisfy your tastebuds with this healthy version of sweet potato fries.
Recipe: Sweet Potato Air Fries with Avocado Mayonnaise (Serves 4)
4 large sweet potatoes (orange flesh), cut into desired shape
10g plum powder
1 pinch salt
Peanut, grapeseed or rice bran oil for air frying
For the avocado mayonnaise
2 avocados, seeded, diced and pureed
5ml white wine vinegar
1 lime, juiced
5g brown sugar
10ml garlic oil (made by steeping garlic in olive oil)
1. Boil sweet potatoes until tender. Drain and cool in single layer in fridge for at least one hour.
2. Air fry sweet potatoes in batches with little oil at 150 deg C until skins form but are not yet browned.
3. Chill in fridge for another hour.
4. Make avocado mayonnaise by mixing all ingredients.
5. Turn air fryer heat up to 200 deg C and re-fry sweet potatoes in batches with a little oil until crisp. Season with salt and plum powder.
6. Plate and serve with avocado mayonnaise.