Sweet potatoes are widely distributed around the world. When cooked, they are soft, glutinous, and sweet, making them popular with people. They not only have a good texture and flavor, but are also rich in nutrients: dietary fiber, vitamins (such as β-carotene, vitamin C, and B vitamins), minerals (potassium, magnesium), and antioxidants (such as anthocyanins). Sweet potatoes are highly adaptable, easy to grow, easy to manage, and have a high yield, so they are relatively cheap compared to other foods. Today, we will provide you with several ways to cook this delicious and affordable food, which can also relieve some diseases. You can try making it at home.

1. How to control sugar in diabetes

Ingredients:

(1) 200g sweet potatoes (purple sweet potatoes are preferred).

(2) Half a cucumber. (3) 10ml rice vinegar, 1g salt, 3g minced garlic.

Preparation steps:

(1) Sweet potato processing: Wash and cut the sweet potatoes into pieces, and steam them in cold water for 15 minutes (just enough to be pierced through with a chopstick).

(2) Cucumber processing: Crush the cucumber and cut it into sections. Add salt, rice vinegar, and minced garlic and mix well.

(3) Serving: Let the steamed sweet potato cool down slightly (to increase resistant starch) and eat it with the vinegar cucumber.

Key points:

(1) Do not cook the sweet potato for too long (softness will increase the GI value).

(2) Pairing with vinegar or protein (such as eggs or tofu) can stabilize blood sugar.


2. Cardiovascular protection method

Ingredients:

(1) 150g purple sweet potato.

(2) 30g oatmeal.

(3) 200ml milk.

Preparation steps:

(1) Steam the purple sweet potato: Peel and cut the purple sweet potato into pieces and steam for 10 minutes until soft.

(2) Cook oatmeal: Cook the oatmeal and milk on low heat for 3 minutes until thick.

(3) Mixing: Mash the steamed purple sweet potato into a paste and add it to the oatmeal and milk and mix well.


Key points:

(1) Do not add sugar to purple sweet potatoes; rely on their natural sweetness.

(2) Almond milk or soy milk can be substituted (for lactose intolerance).


‌3. Constipation and laxative methods

Ingredients:

(1) 200g sweet potatoes.

(2) 100g sugar-free yogurt.

(3) 10g chopped nuts (such as walnuts, almonds).

Production steps:

(1) Baking sweet potatoes: Cut the sweet potatoes into pieces and bake at 180℃ for 25 minutes until soft and glutinous.

(2) Cooling: Let the baked sweet potatoes cool down (to increase resistant starch).

(3) Mixing with yogurt: Mix sweet potatoes + yogurt + chopped nuts + chia seeds. It is best to refrigerate for 30 minutes.


Key points:

(1) Choose sugar-free or low-sugar yogurt to avoid aggravating constipation.

(2) Add bananas or dragon fruit to enhance the laxative effect.


‌4. Low-fat diet

Ingredients‌:

(1) 150g sweet potato.

(2) 100g chicken breast.

(3) 50g lettuce.

(4) 10ml lemon juice, 2g black pepper.


Steps‌:

(1) Baking sweet potato: Cut the sweet potato into pieces and bake at 200℃ for 20 minutes.

(2) Processing chicken breast: Boil the chicken breast for 10 minutes and tear into strips.

(3) Mixing salad: Make a base of lettuce, add sweet potato and chicken breast, and drizzle with lemon juice + black pepper.


Key points‌:

(1) Chicken breast can be replaced with shrimp or tofu (suitable for vegetarians).

(2) Avoid adding salad dressing (high in calories) and use lemon juice instead.


Four ways of eating are introduced in one go, and the four ways of eating also correspond to four scenarios: sugar control for diabetics, cardiovascular protection, laxative for constipation, and low-fat diet. If you find a recipe that works for you, or if you have your own unique way of enjoying sweet potatoes, please let me know by email. I'll share your method in a future article.


Summary:

Although sweet potatoes are common and affordable, they are a nutritious and delicious food. They can be prepared in a variety of ways, making them suitable for a variety of people. So, don't overlook the seemingly insignificant things around us; they might actually have a significant impact.

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