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Potatoes - their attributes and utilization in the kitchen
Table of Contents
1. Fundamental facts about sweet potatoes
The sweet potato is cultivated in the subtropical countries of America, Africa and Asia. In Poland it is known as the wolf potato, while in North America it is referred to as the sweet potato. It belongs to the family of warring clans and originates from South America (J. Słupski, T. Tarko, I. Drożdż 2018). Due to its nutritional benefits, the sweet potato has become increasingly popular both in Poland and worldwide (A. Starek, A. Sagan, A. Blicharz-Kania 2018). Sweet potatoes are used in the production of various products such as Sago (a type of granulated flour or porridge), alcoholic beverages, starch syrup or candied products. In addition, they serve as a raw material for the production of probiotic food (B. Krochmal-Marczak, B. Sawicka 2013).2. The nutritional content of sweet potatoes
Both the leaves and the tubers of sweet potatoes contain a substantial amount of beneficial nutrients that have a positive impact on the human body. In addition, they are a treasure trove of vitamins A, C, and B. They also contain lutein, cysteine, and exogenous amino acids tryptophan, lysine, and methionine. The tubers, on the other hand, are primarily a valuable source of carbohydrates. Moreover, they contain large amounts of soluble fiber that can aid in the prevention of constipation and the fight against obesity. In the tubers, one can also find vitamin C, provitamin A, niacin, vitamin B6, and vitamin K. Thanks to the presence of chlorogenic acid, sweet potatoes may have anticancer and antiviral effects. Sweet potatoes also contain phytosterols, which can lower cholesterol levels. In 100 g of sweet potatoes, there are (B. Krochmal-Marczak, B. Sawicka 2011): energy – 86 kcal, protein – 1.6 g, fat – 0.1 g, carbohydrates – 20.1 g, dietary fiber – 3.0 g, calcium – 30 mg, potassium – 337 mg, magnesium – 25 mg, vitamin A – 14187 IU, vitamin C – 2.4 mg, vitamin B3 – 0.6 mg, vitamin B6 – 0.2 mg, vitamin K – 1.8 mg.3. "Sweet Potatoes" – their use in cooking
The sweet potato is a vegetable that has many uses in the kitchen. It can be used to prepare both sweet and savory dishes. Most often, it is used to make fries or chips, which are meant to be a healthier alternative to potato snacks, but its unique taste allows for the preparation of other interesting dishes. Adding sweet potatoes to salads, meat dishes, or pasta will be a great solution. Below are a few suggestions for using sweet potatoes in the kitchen.4. A creamy pasta dish with chicken and a sweet potato sauce
Preparation time: 45 minutes Ingredients (per serving): Sweet potato piece (200 g), chicken fillet part (100 g), whole grain pasta glass (70 g), carrots piece (45 g), tomato concentrate 2 teaspoons (30 g), water 1/4 cup (60 ml), onion slice (20 g), garlic clove (5 g), olive oil teaspoon (5 g) salt spice (0.2 g), pepper roasted coffee spice (0,2 g), sweet pepper roasted 2 g. Instructions: 1. Cook pasta according to package instructions. 2. Wash the chicken breast, dry it, and cut it into small cubes. 3. Heat olive oil in a pan, cook the chopped chicken for about 10 minutes. 4. Press garlic through a press, chop the onion, and add to the chicken, cook for 5 minutes. 5. Peel the carrots and sweet potatoes, cut them into smaller pieces, add them to the pan, pour water, and cook for 15 minutes. 6. After this time, add the concentrate and spices, cook for another 5 minutes. 7. Add the previously cooked pasta to the pan and mix thoroughly. 8. Transfer the finished dish to a plate. Nutritional value (per serving): - Energy: 609 kcal, - Protein: 36.9 g, - Fat: 8.4 g, - Carbohydrates: 97.0 g.5. Creamy soup with sweet potatoes
Preparation duration: 30 minutes Ingredients (per serving): sweet potato – one piece (200 g), vegetable broth – one cup (240 ml), coconut milk – 5 tablespoons (50 ml), onion – one slice (20 g), garlic – one slice (5 g), olive oil – one tablespoon (5 g), pumpkin seeds – one tablespoon (10 g), black pepper – a pinch (0, 2 g), salt – a pinch (0, 2 g), cayenne pepper – a pinch (0, 2 g). Preparation: 1. Heat olive oil in a pot, 2. Sauté chopped onion and garlic. 3. Peel and dice sweet potato, then fry for 5 minutes. 4. Add broth and simmer for around 15 minutes. 5. Finally, incorporate coconut milk, mix well, and bring to a boil. 6. Serve topped with pumpkin seeds. Nutritional value (per serving): energy: 407 kcal, protein: 6.3 g, fat: 22.0 g, carbohydrates: 46.7 g.6. A fusion of potatoes and mangoes
Preparation time: 25 minutes Ingredients (per 1 serving): potatoes piece (200 g), mango half a piece (140 g), milk cup (240 ml), nut butter tablespoon (10 g).7. Sandwich with sweet potato cream
Preparation time: 35 minutes Ingredients (per 1 serving): – rye bread – 2 pieces (60 g), – sweet potatoes – a piece (200 g), – coconut milk – 5 tablespoons (50 ml), – cocoa powder – a tablespoon (5 g), – erythritol – a teaspoon (15 g). Preparation 1. Peel and dice the sweet potatoes and cook until soft (about 15 minutes). 2. After this time, drain the vegetable and let it cool. 3. Add coconut milk, cocoa powder, and erythritol and mix thoroughly. 4. Toast the bread pieces in a toaster. 5. Spread the sandwiches with the cream. Nutritional value (1 serving): – calories: 450 kcal, – protein: 8.2 g, – fat: 14.7 g, – carbohydrates: 75.7 g.8. A salad with baked sweet potato and feta cheese
Preparation time: 30 minutes Ingredients (per 1 serving): sweet potato – piece (200 g), arugula – hand-picked handful (20 g), cocktail tomatoes – hand-picked handful (100 g), cucumber – piece (50 g), feta cheese – 2 slices (40 g), olive oil – spoon (5 g), sunflower seeds – teaspoon (10 g), salt – pinch (0,2 g), pepper – pinch (0,2 g). Preparation method: 1. Peel the sweet potato, cut into cubes, drizzle with olive oil, and season to taste. Bake in the oven at 200°C for 20 minutes. 2. In a bowl, add arugula, sliced cucumber, and cocktail tomatoes. 3. Add the baked sweet potato and crumbled feta cheese, sprinkle with sunflower seeds. Nutritional value (1 serving): energy: 397 kcal, protein: 13.5 g, fat: 16.6 g, carbohydrates: 47.0 g.
