How sweet can it get cooking sweet potatoes and then eating it? They are one of the yellow vegetables. This type of plant comes in 4 colours – green, yellow, white and red.
Carotene, a source of vitamin A, gives the characteristic colour to orange and yellow vegetables. When it comes to cooking sweet potatoes, heat does not destroy carotene. Nevertheless, if you overcook the plant, the cellular structure breaks down. Then carotene escapes into the cooking water and gets lost. You see this happening since the water turns a pale orange or yellow.
The vitamins A and C sweet potatoes contain are of high importance for gum health – you can smile without fear. Also, did you know a sweet potato has two times the fibre, twice the calcium and over 1300 times more vitamin A than a white potato? It is also low in fat, has vitamin E and is anti-inflammatory. You would probably need to make a switch.
How to Cook Sweet Potatoes in Microwave
Prep time: 5 minutes
Cook time: 10 minutes
Total time: 15 minutes
Yield: 2 servings
Ingredients
- Two medium-sized sweet potatoes
- A pinch of sea salt
- Freshly ground black pepper
- Two teaspoons butter
Method
- Wash and scrub the sweet potatoes under cold running water using a kitchen brush to remove dirt, bacteria and pesticide residues. It is because some eat them with the skin hence the reason this step is essential. Pat them dry with kitchen towels. It’s best to use potatoes which are smooth and of an even size.
- Pierce the jackets of the sweet potatoes about 5-8 times around with a fork. It allows steam to escape hence preventing the potatoes from exploding in the microwave.
- Place the sweet potatoes on wet paper towels in a microwave-proof dish. Then put it into the microwave.
- Cook over medium-high heat for 6-8 minutes. The time varies according to the size of the potatoes. Flip and rotate them while halfway done cooking. If they are not entirely ready – a fork doesn’t slide in easily, microwave for another 1-2 minutes, until thoroughly done.
- Remove them from the microwave, cut them into halves each and season with salt and pepper, garnish with butter. Enjoy.
How to Cook Sweet Potatoes on the Stove
Prep time: 5 minutes
Cook time: 23 minutes
Total time: 28 minutes
Yield: 2-3 servings
Ingredients
- Two medium sweet potatoes
- Two teaspoons olive oil
- 1/4 teaspoon sea salt
- One teaspoon ground cinnamon
Method
- Scrape the skin of the sweet potatoes using a peeler. Chop them into 5 or 6 cubes each, maintaining the same size so that they all cook evenly.
- Heat the olive oil in a skillet over medium-high heat for 2-3 minutes.
- Add your cut sweet potatoes in the skillet. Stir them well to mix with the oil.
- Add salt and cinnamon then stir again.
- Cook for 15-20 minutes until they are tender and a bit crisp. Stir them occasionally every 5 minutes, so that they don’t get scorched or stick on the base of the skillet.
- Serve and enjoy while still warm.
This method deprives cooking the potatoes with their skins. When they get cooked in their jackets, they retain more nutrients to our bodies than the peeled, cooked ones. Well, and it’s not a surprise that some people enjoy the flavour of the skins. However, the result is still super tasty.
How to Cook Sweet Potato Fries
Prep time: 10 minutes + 20 minutes soaking time
Cook time: 25 minutes
Total time: 55 minutes
Yield: 4-5 servings
Ingredients
- Two large sweet potatoes (400 g)
- Olive oil
- Salt and pepper to taste
- Paprika
Method
- Wash, peel and rewash the sweet potatoes. Cut them into approximately 1 cm chips. Put them in a dish of water and let them soak in water for 20 minutes to get rid of the starch. Drain them off and pat dry with kitchen towels.
- In the meantime, preheat the oven to 400 degrees Fahrenheit-425 degrees Fahrenheit. (200 degrees Celsius-220 degrees Celsius.). Line a large baking tray using oiled parchment paper or aluminium foil.
- Brush the potatoes with olive oil until well coated. Sprinkle salt and pepper then add the paprika. Mix them well until evenly coated.
- Place them in a single layer on the tray and put it in the centre of the oven. Cook for 20-25 minutes until soft, turning them once.
- Once the potatoes are ready, they will have a golden brown colour. Remove from the oven, allow them to cool a little then serve and enjoy.
How to Make Use of Leftover Sweet Potatoes
- Marinate cold, cooked sweet potato in a tangy salad dressing and serve as a salad on a bed of lettuce.
- Add to braised or stewed meat a couple of minutes before serving, just long enough for the sweet potatoes o heat through.
- Put in a baking dish, mix with a sauce or condensed canned soup, garnish with crumbs or grated cheese, and bake until heated fully.
Conclusion
Sweet potatoes are so delicious. I always wonder why some people hate them. Besides, they are full of healthy nutrients and cooking sweet potatoes is easy. Sweet potato can give up to 400% of your daily intake of vitamin A, which is vital for perfect eyesight and healthy, glowing skin.
They also have tons of vitamin C, which offer our bodies protection from free radicals, enhancing our immune systems, healing wounds and cuts, too. Besides, this vitamin assists in the absorption of iron from foods leaving us energized as ever. Consequently, sweet potatoes are more nutritious than regular potatoes by far. If you could only change your diet to these beautiful yellow vegetables, you would be as healthy as ever.
That is not all; they are rich in fibre, helping our bodies retain a healthy digestive tract. This fibre plays a significant role for people with obesity and high cholesterol and blood pressure levels.
