Hello, girls!

We are here today for the first time through Kattiva Trends blog! Our names are Miška and Emma, we are a team, and from now on, we will be bringing you interesting blog posts besides Katka and Ivka. We are truly happy about this new experience and we hope you will find our articles inspiring.  🙂

Hey!

After a successful post about avocado benefits, we’d like to continue with the superfood ABC’s. It’s B’s turn today and the first thing that popped into our heads were sweet potatoes – batatas, they are having their moment right now and we are definitely fans!

Batatas – Sweet Potatoes

Even though this food is somewhat of a newbie on the Slovak market and perhaps you haven’t had a chance to try it, it is one of ancient foodstuffs. Its remains were found in caves in Peru and were over 10 000 years old.

You might ask why are they called sweet potatoes, right? Well, their flavor is a bit sweet, the truth is that they have nothing in common with regular potatoes and are not even related in the vegetable family. But they do look like them. Just a little trivia fact, if you wanted to grow sweet potatoes yourselves, the tuberous roots come from a plant Ipomoea batatas and you should be able to grow them even in your room on a window sill!

Vitamin source

Sweet potatoes really are a superfood, which prides itself as one of the healthiest foods in the world. It contains numerous vitamins and we are going to mention a few right here.

The first that needs to be mentioned is beta-carotene. Beta-carotene, also known as provitamin A, is yellow and red plant colorant found in vegetables as well as fruits. So, it’s the beta-carotene which is behind the interesting orange potato color. It acts as an antioxidant, inside our bodies. There are around 22 milligrams to 100 grams in sweet potatoes with darker skin, which compared to carrots, known for this vitamin, is almost three times more! There’s over 100% of recommended daily intake of beta-carotene.

We could just go on and on about the amount of vitamins in sweet potatoes. One sweet potato covers up to 37% of needed daily dose of vitamin C. If we were comparing vitamin C with carrots again, sweet potatoes beat carrots four times.

Sweet potatoes contain high levels of fiber, vitamin E, B1, B2, B6, and others. They are also an amazing source of minerals as magnesium, potassium, calcium, copper and many many more.

Benefits

Thanks to the vitamins or minerals in sweet potatoes, there’s a myriad of positive effects on our body.

Strengthening the immune system – because of antioxidants C, E and others, sweet potatoes can help you improve the immunity of your body.

Help eyesight – since beta-carotene changes into vitamin A in the body, sufficient levels of this vitamin can help you avoid various difficulties with vision.

Lower high blood pressure – the potassium in sweet potatoes benefits heart activity, lowers blood pressure and the risk of cardio diseases.

Improve the quality of hair, nails, and skin – again, all thanks to beta-carotene!

Source of energy – mostly because of fiber and saccharides. Vitamin B directly contributes to energy production and therefore we feel less tired or dizzy.

Cancer prevention – beta-carotene acts against some types of cancer. Acid found in sweet potatoes fights cancer cells and AIDS.

 

Sweet VS Regular potatoes

As we have mentioned, sweet potatoes are rich in vitamins, that cannot even be compared to regular potatoes. Even though they have more simple sugars as glucose, after an appropriate training, it can actually be a benefit. They also have a low glycemic index and are suitable for the ones with diabetes.

Nutrition table for comparison

Vitamin A

(International Units IU*)

Vitamin C(mg)

Calcium

(mg)

BAKED Sweet potatoes

(100g)

             19 218

    19,6

  38

Baked regular potatoes (100g)

              10

     9,6

  15

 

calories (kcal)

saccharides (g)

protein (g)

fibre (G)

fats

(G)

BAKED Sweet potatoes

(100 g)

   90

   21

  sugars 6

   2

   3,3

 0,2

Baked regular potatoes

(100 g)

   93,2

   21

  sugars 1,2

   2,5

   2,2

0,1

* An adult needs around 5000 IU of vitamin A per day.

As you can see in the nutrition comparison, sweet potatoes are quite similar to regular potatoes, however, thanks to incomparably greater number of benefits, vitamins for the body, sweet potatoes win for sure.

It’s recommended to eat sweet potatoes with their skin, since that’s how you can keep more beta-carotene and fiber inside. They are great for baking in the over or grill. You can prepare wonderful batata puree (mashed sweet potatoes), risotto, chips, they can even be a side dish to fish or meat. To top it off, they are perfect for different vegetable or cream soups. Since our mouths are already getting wet, we have a sweet potato recipe for you, so you can have a taste yourselves. ?

Risotto from sweet potatoes

We’ve prepared the instructions for a yummy sweet potato risotto, that takes just 30 minutes.

For 2 servings:

450g of sweet potatoes

180g of basmati rice

a pinch of Himalayan salt, ground black pepper and rosemary

coconut or olive oil

2 garlic pods

ginger (according to your taste)

8-10 cherry tomatoes (or 2-3 regular tomatoes)

half a lemon

half an avocado

Instructions:

  1. Peel the sweet potatoes, cut them to small cubes, wash the basmati rice.
  2. Peel the garlic and ginger, slice the lemon into a circles
  3. Mildly roast the spices in a pot on a coconut oil
  4. Add garlic, ginger, lemon, tomatoes, sweet potatoes
  5. Pour in 0,5l of water
  6. Wait until it boils, then add rice
  7. Add salt and cook covered with a lid for 10-15 minutes
  8. When it’s done, add smashed avo to soften the taste

Sweet Potato Chips

As a decoration, we used sweet potato chips, you can try them at home as well, either as a side dish or snack.

Instructions

Oven: we put the baking paper onto a baking tray and preheat the oven. Cut sweet potatoes to thinnest circle slices possible and spaced enough place on the tray. Put a bit of oil on the circles, add salt or other spices if you’d like. Put into the preheated oven on 180 degrees and bake for 10 – 15 minutes until they’re crunchy.

Microwave oven: you can prepare these easily even in your microwave. Put cut up circles on a plate and repeat the steps as with the oven. After a few minutes, you can turn the chips over and bake for a little longer.

And that’s it! This recipe is really tasty and done in almost no time. And we were eating it with a great feeling, since we know how healthy and nutritious sweet potatoes are. We hope, you will give it a go at home, you can use dates or roasted sesame seeds for decoration too. Enjoy the meal!

PS: You might have noticed different names under today’s post. We are now a part of Kattiva Trends team and we hope you will enjoy our posts. But we will talk about that next time! Looking forward to your comments and have a nice start of the week.?

Emma and Miška

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