Craving for a heavenly delicious healthy dish? After reading this blog, you can actually turn all your cravings and imagination into reality. If you're looking for a healthy dish that's made of something rich, moist, starchy and sweet, sweet potatoes will give you all that! Let's talk about sweet potatoes, some facts about this tuberous vegetable, its powerhouse of nutrients (see nutrients in sweet potato pie), its health benefits and the variety of recipes in which sweet potatoes can be used. This blog is not just for sweet potato lovers, but for everyone who loves to cook something really healthy and delicious! 

All About Your Favorite Sweet Potatoes!

Since 16^th century, sweet potatoes have been cultivated and considered a staple in Southern and Central parts of America. They are frequently compared to yams, and sometimes people falsely regard them as one.

Sweet potatoes are completely different from yams although they share some common characteristics in terms of taste, texture and culinary uses. Yams and the common potato belong to an entirely different family from sweet potatoes.

Here’s the real thing: Sweet potatoes are considered a tuberous root vegetable, a dicotyledonous plant belonging to the same family as morning glory. They are scientifically called Ipomoea batatas. Yams and the common potato belong to the plant family Dioscoreaceae and Solanaceae, respectively

Sweet potatoes have a yellow to dark orange outer surface, its flesh have these colors too which are related to its terrific beta-carotene content. 


There are some varieties of sweet potatoes which are not orange in flesh but purple-colored, and these varieties are considered outstanding sources of anthocyanins.

Generally, sweet potatoes are starchy, grainy, rich and sweet-tasting. They can be used in a wide variety of recipes and they can be turned into any dish you want whether a side dish, a dessert or a main dish. This large root vegetable can be eaten entirely including its skin. With its unique characteristics, it’s not surprising how sweet potatoes became extremely popular in all parts of the world. Nowadays, diverse varieties of sweet potato recipes are enjoyed by people of various races and cultures. 

  

Sweet Potatoes' Healthy Goodness!

Sweet potatoes have been a delicious part of every dining table, especially in Western countries not just because they’re delicious but also because they’re extremely nutritious. Here’s a short review to remind you of the many nutrients sweet potatoes could offer.

They are one of nature’s unbeatable sources of beta-carotene. Our bodies are able to convert beta-carotene to Vitamin A once inside our system; this is why this nutrient is also called as “Provitamin A”. We can therefore conclude that by eating sweet potatoes, our blood levels of vitamin A increases due to its beta carotene content. Aside from these, they are also good sources of potassium, vitamin C, B6 (pyridoxine), manganese, tryptophan, riboflavin, copper, pantothenic acid and folic acid.

The purple varieties of sweet potatoes are also rich in anthocyanins, specifically peonidins and cyanidins. Anthocyanins are essential pigments that have potent antioxidant and anti inflammatory properties which may help lower our risks to chronic illnesses. Anthocyanins also are important in purifying our bodies from ingested heavy metals and toxins.

Amazing Health Benefits

--- Another fascinating fact about sweet potatoes is their ability to regulate our blood sugar levels—even in persons with type 2 diabetes. Recent research has shown that extracts from sweet potatoes can remarkably increase blood levels of adiponectin in persons with type 2 diabetes. Adiponectin is a protein hormone required to enhance insulin metabolism and insulin sensitivity.

  

--- Sweet potatoes are already known to contain resin glycosides called “batatins”. However, researchers have recently discovered another beneficial group of glycosides in sweet potatoes called batatosides. In lab studies, most of these glycosides have shown some antibacterial and antifungal properties.        

--- According to scientists, sweet potatoes can reduce and inhibit substances that take part in the development of inflammation. In animal studies, researchers have also found a reduced inflammation in brain tissues and nerve tissues of animals following consumption of sweet potatoes. Inflammation takes a big part in the development of several chronic illnesses; this is why it’s very important for us to understand the ways in which we can prevent this. Consuming sweet potatoes regularly is one delicious way to prevent the occurrence of inflammation.  


--- Because sweet potatoes are excellent sources of beta carotene which is converted by the body into Vitamin A, we can be assured of healthy bright eyes by just eating sweet potatoes. Vitamin A, along with Vitamin C are also considered powerful antioxidants that help the body fight damages caused by free radicals. 

Kitchen Stuff: Sweet Potato Recipes

Experience the benefits, nutrients and antioxidants of sweet potatoes in a delicious way. Try these recipes and you’ll surely love sweet potatoes more and more!  

Baked and Stuffed Sweet Potatoes

Enjoy these nicely baked sweet potatoes that are filled with some pineapples and marshmallows. They can be served as a sweet, delightful and heavenly delicious main dish or dessert. (see vegan sweet potato pie)

(Cooking time: 50 minutes, total time: 55-60 minutes, yields 4- 6 servings)

Ingredients:

• 4 medium sweet potatoes
• 1 tablespoon butter
• 1/2 teaspoon salt
• 1 tablespoon milk
• 1 can (8 ounces) crushed pineapple, drained and reserve liquid
• 6 marshmallows

Instructions:

Wash, clean and scrub sweet potatoes under running water before baking. In a 450° F preheated oven, bake them until soft or fork tender. Remove from oven and allow the newly-baked sweet potatoes to cool. When cool enough to handle, cut them in half lengthwise and scoop out their flesh, leaving their shells intact.

In a large mixing bowl, mash sweet potatoes with butter, milk, salt and ½ cup crushed pineapples. Add more milk or butter until desired consistency is reached. Pour the mixture into the empty sweet potato shells. Top each shell with sliced marshmallows and a spoonful of crushed pineapples.

Use the reserved pineapple juice to make yummy syrup topping by placing it in a saucepan and bringing it to a boil. When done, pour the pineapple syrup into each sweet potato. Place sweet potatoes under a broiler and wait for them to turn nicely browned.


Watch these delicious recipes of sweet potatoes

Before cooking your sweet potatoes into several delicious dishes, learn some cooking tips straight from experts! (see traditional sweet potato pie)