Sweet potatoes are rich in many plant compounds, such as chlorogenic acid, beta-carotene, and anthocyanins. They are likely healthier than regular potatoes with a lower GI and more fibre. They’re perfect for crafting roasted sweet potato recipes and dishes like sweet potato casseroles, sweet potato salads, sweet potato stir-fries, oven sweet potato recipes, and more.
Regardless of your preference, these root vegetables are ideal when you’re craving something both satisfying and quick to prepare. And with Gousto’s sweet potato recipe boxes to choose from, you’re guaranteed a delicious dinner. Gousto’s recipe boxes are curated to assist you in creating wholesome, delightful meals, catering to every skill level. Revel in a variety of flavours without any hassle, making impressive sweet potato cooking accessible to all.
Explore a diverse range of options, from everyday favourites and quick sweet potato meals to global cuisines and health-conscious choices. With Gousto, you gain access to several recipes, step-by-step instructions and home delivery of all the fresh ingredients needed for preparing a sweet potato dish effortlessly. Simply select your desired sweet potato dinner, and let Gousto handle the planning for you.
Nutrition Facts and Health Benefits of Sweet Potato Recipes
Nutrition facts of sweet potato recipes:
- Calories: 86
- Water: 77%
- Protein: 1.6 grams
- Carbs: 20.1 grams
- Sugar: 4.2 grams
- Fibre: 3 grams
- Fat: 0.1 grams
Health benefits of sweet potato recipes:
Prevention of vitamin A deficiency: Vitamin A deficiency is a significant public health concern in many developing countries, leading to temporary and permanent eye damage, immune suppression, and increased mortality, especially in children and pregnant/lactating women. Sweet potato recipes, rich in highly absorbable beta-carotene, serve as an effective strategy to combat vitamin A deficiency. The intensity of the yellow or orange colour of sweet potatoes indicates their beta-carotene content, with orange sweet potatoes being particularly effective in increasing blood levels of vitamin A compared to other sources. This makes sweet potatoes a valuable dietary solution for addressing vitamin A deficiency in developing nations.
Improved blood sugar regulation: Type 2 diabetes is marked by an imbalance in blood sugar levels and insulin secretion. Caiapo, a variety of sweet potato with white skin and flesh, has shown potential in improving symptoms of type 2 diabetes. It may reduce fasting blood glucose and LDL (bad) cholesterol levels, as well as enhance insulin sensitivity. However, more human research is required to determine the effectiveness of sweet potatoes in treating type 2 diabetes.
Reduced oxidative damage and cancer risk: The risk of cancer is often linked to oxidative damage to cells, resulting from uncontrolled cell division. Diets abundant in antioxidants, particularly carotenoids, have been linked to a decreased risk of stomach, kidney, and breast cancers. Sweet potatoes, known for their potent antioxidants, especially in purple varieties, may contribute to reducing the risk of cancer, as studies indicate their significant antioxidant activity.
Easy sweet potato recipes to make at home
1. Caribbean-Style Smoky Basa With Sweet Potato Mash
Caribbean-Style Smoky Basa With Sweet Potato Mash
Experience the flavours of the Caribbean with this delightful dish featuring crispy basa fillets coated in a fragrant allspice breadcrumb crust. Complement the vibrant fish with a side of sweet potato mash and a refreshing mango, lime, and tomato salsa for a truly exotic culinary delight.
Ingredients for 2 people:
- 2 x 100g smoked basa fillets
- 1 tsp ground allspice
- 1/2 tsp cayenne pepper
- 30g panko breadcrumbs
- 1 spring onion
- 2 tomatoes
- 1 lime
- 2 sweet potatoes
- 20g mango chutney
2. Seeded Goats’ Cheese & Sweet Potato Salad
Create this inviting salad by combining roasted sweet potato and onion with tender baby leaves and a flavourful dressing. Enhance the experience by serving it alongside goat’s cheese rolled in toasted pine nuts, seeds, and dates. Prepare for a sensational burst of flavours with this recipe!
Ingredients for 2 people:
- 30g pine nut & seed mix
- 75g soft goats’ cheese
- 30g chopped dates
- 50g baby leaf salad
- 2 red onions
- 2 sweet potatoes
- 15ml white wine vinegar
3. Moroccan-Style Spiced Lamb Shepherd’s Pie
Moroccan-Style Spiced Lamb Shepherd’s Pie
Infused with the rich and robust flavours of Morocco, Gousto has revamped the traditional Shepherd’s pie. This version features smoky baharat and minty lamb, crowned with velvety sweet potato and panko breadcrumbs to add an extra layer of delectable crunch.
Ingredients for 2 people:
- 1 seasonal salad
- 250g British lamb mince
- 1 tbsp baharat
- 1 tsp ground sumac
- 11g chicken stock mix
- 30g panko breadcrumbs
- 3 garlic cloves
- 30g sultanas
- 5g mint
- 1 brown onion
- 3 sweet potatoes
- 15ml balsamic vinegar
4. Harissa Beef Patties
Imagine this dish as a North African take on burgers and chips. The beef patties are infused with delightful warm harissa paste, crafted with peppers, chilli, cayenne pepper, and garlic. Accompanying the flavourful patties are ‘chips’ made from beautifully roasted sweet potatoes.
Ingredients for 2 people:
- 300g British beef mince
- 120g organic natural yoghurt
- 10g fresh coriander
- 1 red onion
- 2 tbsp harissa paste
- 1 tsp ground paprika
- 500g sweet potatoes
Conclusion
Sweet potatoes prove to be a nutritional powerhouse with numerous health benefits. They offer a healthier alternative to regular potatoes, boasting a lower glycemic index, increased fibre, and significant amounts of beta-carotene. Perfect for crafting a variety of dishes, sweet potatoes cater to both satisfying and quick-to-prepare cravings. Gousto’s sweet potato recipes simplify the cooking process, ensuring a delightful dining experience for everyone, regardless of their skill level.
For those seeking interesting facts about sweet potatoes or information on their shelf life, Hermagic provides additional details. Whether you’re a culinary enthusiast or a novice, sweet potato recipes offer a flavourful and nutritious addition to your meals, making them a go-to comfort food option.
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