How to cook sweet potatoes correctly? – GOOD SHAPE

Many people have ventured to cook more and test healthier recipes during the quarantine, and in the midst of this recipe, sweet potatoes become an important ingredient. The tuber brings several health benefits, such as regulating the intestine and protect the heart. But to take advantage of all these advantages, you must know how to cook sweet potato so that its nutrients are preserved and, for that, it is not worth betting on the fried version, which destroys the nutritional properties of the food.

It is recommended to cook it in water, in the oven, in steam or under pressure. And to know how to do all this correctly, we consulted Carol Stofella, a chef specializing in healthy eating. Check below:

How to cook sweet potatoes in water?

It’s the most common method of preparing sweet potatoes, but it’s also the one that causes the most nutrient loss. “They end up detaching themselves from the food and going to the water”, warns Carol. The tip is not to use excess water or leave the potato cooking for a long time (only until the core is soft). to prevent vitamins and minerals go away, it’s also important to keep the skin on as it cooks this way.

Step by step:

put the sweet potato whole or cut in half, unpeeled, in a deep pan. Add water just until potatoes are covered. Take to medium fire for approximately 15-25 minutes (depending on the size of them). During that time, pierce the potato with a fork. Remove it once it is soft and easy to pierce. Drain the water, season and remove the skin if you want, but remember that fiber and minerals will be lost. Therefore, always prefer vegetables organic.

How to steam sweet potato?

It’s a good request to keep vitamins and minerals intact. You will need a steamer or a rack that can be placed over a pot of boiling water. It is also worth using networks to fry soaking food over normal pans.

Step by step:

Put approximately 1 liter of water to boil. Sanitize the potato, cut it into smaller pieces and place it in the container over the pan. Leave for approximately 20 minutes or until it becomes soft. With a fork, pierce the vegetable to know if it is already on point – if the cutlery goes in easily, remove and serve.

How to cook sweet potatoes in the oven?

This is the most nutrient-preserving method – and it’s very easy to do.

Step by step:

slice the sweet potato in slices, cubes or very thin (in the form of chips). Chop it immediately before putting it in the oven, so that there is no loss of nutrients. Bake for 20 minutes or until golden brown in a medium oven (180 to 190 degrees).

How to cook sweet potatoes in the pressure cooker?

Here’s an easy and quick way to cook sweet potatoes. More: you can dose the time well so that it reaches the desired texture.

Step by step:

It is best to keep bark also. If you want your sweet potato to be firmer, let it cook for 8 to 12 minutes after pressing. For a more pureed consistency, estimate between 15 and 18 minutes.

Pre-preparation

Before placing the sweet potato in the pan or oven it is important to follow certain steps. The first one is still at the fair. “Give preference to potatoes with a homogeneous, smooth and unbroken skin”, guides the chef. At home, when cleaning the food, wash it in running water, brush the skin well and cut the ends. And only!

Here’s another tip: soak the potatoes cut in half, with the skin on, for 8 hours. It can be overnight if you prefer. Add some acidity to the water, like 1 tbsp of lemon juice or of vinegar. This will eliminate oxalates, compounds that make it difficult for the body to absorb nutrients and are responsible for that grayish color after cooking.

on the plate

– (Monika Grabkowska, Unsplash/Playback)

There are numerous ways to consume sweet potatoes. “I love to eat it cut into sticks, with herbs (like rosemary, which is great for digestion and has diuretic properties), a pinch of salt and a string of oil”, says Carol Stofella.

But the vegetable also goes very well in sweet dishes, such as biscuits, cakes, pies and even brigadiers and kisses. Another possibility is to bet on sweet potatoes instead of bread for breakfast, to start the day with lots of energy and good quality carbohydrates. Check out a delicious recipe designed by Carol:

Functional sweet potato kiss

– (Courtesy/Carol Stoffella)

Ingredients:

1 large sweet potato (255 g), peeled and roughly chopped 6 cups (tea) of water Organic vanilla essence (about 5 drops) 2 tablespoons of grated fresh coconut (to wrap or put in the brigadeiro dough) 3 tablespoons of amaranth flakes 2 tablespoons of finely chopped cashew nuts 3 tablespoons of coconut sugar 1 teaspoon of melted coconut oil

Method of preparation:

Cook the sweet potato until tender (15-20 minutes). Hate the water. Pass through the juicer and discard the fibrous part that remains inside the utensil. In a bowl, place the rest of the ingredients and take to the fridge for about 4 hours to firm up. spend some coconut oil in the hands and form the kisses, involving them in the grated fresh coconut.

Performance:

From 8 to 10 units.