Sweet Potato: Delicious and Healthy Food

Sweet potato also known as kumara is a dicotyledonous plant native to the tropical regions of America. This plant is one of the oldest plants known to man and are said to originate from Central America. Though this plant is rarely found in markets located in the United States, it is popular in Latin American and Caribbean markets, with more than 150 varieties available globally.

Sweet Potato Benefits

Though lots of people do not consider eating this highly nutritious plant, except during thanksgiving, what they do not realize is that this plant is very delicious and has lots of health benefits. However the case, the sweet potato is a delightful and an amazing vegetable that should not be taken for granted. From roasted sweet potatoes and vegetables, to baked sweet potato fries, sweet potato pancakes, or just a plain baked sweet potato – there are numerous and easy ways of enjoying this delicious sweet and healthful plant.

Sweet Potato

The sweet potato is a natural food loaded with lots of vitamins and minerals. Some are certainly to a higher degree than others but in overall, greatly to the various daily diets a human body requires. It provides the human body with Vitamin C, Vitamin A, Vitamin B, Vitamin E, Vitamin K, Dietary Fiber, Potassium, Manganese and lots more. This articles aims at giving an insight to the various sweet potato recipes.

How to Bake Sweet Potato

Sweet Potatoes can be eaten by cooking or baking it. It usually has a sweet taste undergoing any of this process which makes them very versatile. Storing these plants in a dark, cool and dry room makes them last for quite few numbers of weeks. They can as well be stored in the refrigerator after cooking for close to a week.

The following steps will guide you on how to prepare a sweet potato using a sour cream topping.

Required Ingredients:

  • 4-6 Sweet potatoes of medium size
  • 1/4 cup of sour cream
  • 2 tablespoons of margarine/butter
  • 30ml of milk
  • 30ml of brown sugar
  • Pinch of salt
  • A medium sized bowl for mashing

Step by Step Procedure:

  1. Preheat the oven to approximately 375 degrees Fahrenheit.
  2. Pierce the sweet potatoes using a fork. This is to allow the steam to escape.
  3. Place the sweet potatoes in an oven dish for 45 to 60 minutes.
  4. Take the baked potatoes out of the oven then cut then to your desired length.
  5. Using a spoon, scoop out the insides of each piece and place it in a mash bowl.
  6. Add the sour cream along with the milk to the mashed sweet potato and mix properly.
  7. Add the margarine, brown sugar and a pinch of salt and mix together thoroughly until the mixture is light and fluffy.
  8. Line the empty shells in a baking dish.
  9. Fill the shells with the mixture using a spoon.
  10. Bake the sweet potatoes at 400 degrees Fahrenheit until golden brown.

Sweet Potato Casserole

Required Ingredients:

  • 5- 8 sweet potatoes, depending on the number of people you are baking for.
  • 1/4 cup of reduced fat margarine
  • 1/2 cup of packet brown sugar
  • 3 tablespoons of orange juice
  • A pinch of cinnamon
  • 10.5 ounce of package miniature marshmallows

Step by Step Procedure:

  • Preheat the oven to 350 degrees F.
  • Place sweet potatoes in a large saucepan with enough water to cover.
  • Cook for about 15 minutes, then remove the potatoes from heat, drain them, and mash accordingly.
  • Place the mashed potatoes in large bowl, and mix using an electric mixer after adding margarine, orange juice, brown sugar, and cinnamon.
  • Spread evenly into baking dish.
  • Bake for 25 to 30 minutes or until golden brown.

How to Bake a Sweet Potato Pie

Required Ingredients:

  • A 9 inch unbaked pie crust
  • 2 cups of cooked and mashed sweet potatoes
  • 2 tablespoons of softened butter.
  • 2 whisked eggs.
  • 1 cup of white sugar
  • 1 tablespoon of all-purpose flour
  • 1/2 teaspoon of salt
  • 1/2 cup of buttermilk
  • 1/4 teaspoon of baking soda

Step by Step Procedure:

  1. Preheat the oven to 350 degrees F.
  2. Mix the mashed sweet potatoes together alone with the margarine or butter, and eggs.
  3. In a separate bowl, mix the sugar, salt and flour together. Add it to the sweet potato mixture and stir well.
  4. Mix the buttermilk and baking soda together. Add the mixture to the sweet potato mixture and stir well.
  5. Mix all into the vanilla extract then pour filling into pastry shell.
  6. Bake in preheated oven for 70 minutes, until set in center.

Hints and Tips:

  • When you buying your potatoes ensure they are firm to the touch and the skin has no soft spots in it.
  • The potatoes can be frozen and stored up for close to 10 days in your refrigerator.
Jessica Miller
About Jessica Miller 99 Articles
Author who finds and writes the most interesting topics and tries to solve your everyday problems.

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