It may be both sweet and full of carbohydrates, but it’s amazingly low in calories! With only 100 calories per 100 grams, sweet potato is a great replacement to other carbohydrates sources. Sweet potato is also loaded with magnesium, vitamin A, vitamin B6, potassium and fiber. Plus, it has a rich flavor and texture, and will keep you full for a long time. So today we’re sharing 3 recipes to help you incorporate sweet potato to your meals! Keep in mind that the way you prepare it affects the glycemic index of the sweet potato. If you want to avoid a blood sugar peak, try boiling instead of baking the sweet potato – it will result in a GI of 46 instead of 94, according to nutritionist Anne Tourney.
Sweet Potato Mash
1 big sweet potato
1 tbsp olive oil
Sea salt to your liking
Juice of 1 lemon
1 tsp turmeric
Boil the sweet potato with the carrots for 15 min. Add the remaining ingredients and mash and stir together with a fork. Serve with a portion of green pees or another protein source of your choice.
Sweet Potato Ceviche
120 g white fish, sliced in cubes
120 g shrimp
120 g squid
500 g boiled sweet potato
2 tbsp olive oil
2 spring onions, thinly sliced
4 cloves of garlic, finely chopped
1 tbsp chopped red chili
Juice of 7 limes
Fresh cilantro, chopped
Salt and black pepper
Mix up the marinade in a bowl and add in the fish, shrimp and squid. Let it marinate for at least 24 hours, before serving it with warm sweet potatoes.
Sweet Potato Toast
2 medium-sized sweet potatoes
Salt and black pepper
Toppings of your choice
Preheat the oven to 200 degrees.
Cut the sweet potato in about 0.5 cm thick slices lengthwise. Place the slices on a baking sheet with parchment paper.
Bake the slices in the middle of the oven for 15-20 minutes until they become soft. Let them cool.
Toast the sweet potato slices in a toaster, like you would with a slice of bread. You may have to toast them twice to get a nice crispy surface.
Top with salt and pepper, and any other toppings of your choice. Below are some different options that you can try.
Fried egg, avocado, salt flakes and parsley
Parma ham, avocado, sliced tomato, sea salt
Almond butter, sliced banana, coconut flakes