Move over avocados, sweet potatoes are stealing the spotlight. Ahead, some great ideas for adding the root to your diet. By Yuen Yi Ying
Available in a plethora of hues from yellow to deep purple, sweet potatoes are slightly lower in calories compared to regular potatoes, and they’re a gold mine of vitamins and minerals. According to the United States Department of Agriculture National Nutrition Database, each cup has up to 256 per cent of your recommended daily intake of vitamin A and 130 per cent of your daily dose of vitamin C. It’s also a good source of calcium, iron and niacin – all needed to keep our skin and bodies in top form.
[Also Read: The Many Benefits of Sweet Potatoes]
Thanks to food blogger Kelsey, who writes at Little Bits Of, the antioxidant-rich tuber is currently enjoying quite a bit of attention. The blogger’s genius idea to create sweet potato toast – where she popped slices of the root into a toaster to grill, topping the tasty slabs like a normal sandwich – got foodies’ attention, and now they’re finding new ways to enjoy this delicious ingredient.
Beyond mashed sweet potatoes, soups and fries, here are other ways to have it:
1/ Pasta Sauce
Enjoy a creamy pasta dish, without the cream. Cube a sweet potato, then bake or boil till fully cooked. In a food processor, combine the cubes with a clove of garlic, a teaspoon of Italian herbs, and a tablespoon of toasted pine nuts. Pour in 2/3 a cup of skim milk and blend till smooth. Mix the sauce with your pasta, and top the dish with grated parmesan.
2/ Spread for Toast
An alternative to sweet potato toast. Mash a sweet potato with 1/2 teaspoon of curry powder and spread the mixture on toasted bread. Drizzle with olive oil and sprinkle on some lemon juice. For a flavour boost, add a pinch of za’atar (a Middle Eastern spice blend).
3/ In Cakes, Waffles and Cookies
If a recipe calls for applesauce or oil to keep a cake moist, you can replace it with a similar amount of boiled mashed sweet potatoes. However, you might want to adjust the recipe slightly, adding a touch less sugar to balance the sweetness from the root.
Sweet potato lattes are a popular drink in Korea and especially comforting on chilly, rainy days. They’re also a cinch to make! For each serving, steam a small sweet potato till fully cooked. Add to a blender along with 2/3 a cup of milk and blend. Pour the mixture into a small pot, add a pinch of cinnamon and heat over a small flame before serving.
Replace all plain potatoes in the recipe with sweet potatoes. They’re more nutritious for you and add a cheerful dose of colour!
6/ In a Quiche, Omelette or Frittata
These softened bits add tremendous flavour and creamy texture to your egg dish, but you’ll need to cube, peel and boil the sweet potato first before adding them to the recipe.
Work quickly to peel and shred two sweet potatoes before they oxidise and turn black. Do not soak them in water as you need the starch. In a medium-sized pan over a medium flame, add butter and olive oil, then the sweet potato. Flip over when the underside is golden and cook through. Once done, pull out the rosti from the pan and add a dash of salt and pepper.