Η South America boasts that, in addition to the regular potato, it is the source of the sweet, homogeneous version. But beyond that, there is no relationship between the two plants.
Η sweet potato arrived at Europe after exploring America. It was originally referred to as a potato and was given the synthetic name sweet- around 1740, to distinguish it from the white-fleshed potato. Today, it is grown on a large scale in America, the Africa and in the Pacific Islands, although world dominance in its production is held by China. As for our country, it is cultivated in a small area on the islands and in the Peloponnese.
The sweet potato stands out mainly for its colour and sweet taste (it is not called sweet-potato for nothing), while it is also a vegetable that is very much associated with Christmas and formal tables. Of course, it's not only important for the special dishes it gives you, but also for its multiple benefits for the human body.
Let's look at the 8 main reasons why we should include sweet potatoes in our diet.
1. It is a good source of 4 very important nutrients
Sweet potatoes are high in vitamin C (twice as much as regular potatoes), thiamine, potassium and manganese. In addition, it contains vitamin B6 and D, iron, magnesium and beta-carotene.
2. Strengthens the immune system
Vitamins C and D, which the sweet potato contains, strengthen the immune system and are good for the bones, teeth, gums and even the formation of cells, while vitamin C also enhances the absorption of iron.
3. Good for the heart and nervous system
Due to its nutrients, sweet potatoes have the ability to keep blood pressure at normal levels. It also helps regulate heart rate, prevents cardiovascular diseases and is good for the functioning of the nervous system.
4. Regulates sugar
Don't let its sweet taste scare you. The sugars in sweet potatoes are released gradually, giving you energy, but without raising your blood sugar. Also, as it is also rich in fibre, it slows down the release of glucose into the blood.
5. Good for the eyes
Carotenoids, present in sweet potatoes, enhance vision and keep the eyes healthy.
6. Gives peace of mind
Yes, well! The happiness you feel every time you enjoy a sweet potato dish is not only due to its deliciousness, but also to the fact that it helps to reduce stress and positively affects your mood.
7. It is an ally of the silhouette
No balanced diet should exclude carbohydrates, so sweet potatoes can be included on your plate even during dieting periods. Besides, its fibre keeps you full for longer, while its sweet taste satisfies your sweet tooth.
8. Sweet potato, the versatile
One of the greatest assets of sweet potatoes is that they can be cooked in a variety of ways, giving a delicious range of options. Like the classic potato, it can be fried - in sticks or thin, round chips - boiled, baked, baked in the oven or grilled, and mashed. It can also be stuffed with cheese and sausages and baked in the oven, added to soups, salads, stews, savoury or sweet pies and tarts, and is an excellent accompaniment to roast meat and chicken and, of course, Christmas turkey.
And a delicious recipe with sweet potato:
Baked mashed sweet potatoes
Materials
1½ kg sweet potatoes, peeled and diced
600g potatoes, peeled and diced
75g butter + a little more for baking
2 tablespoons of ground coriander
2 tbsp brown sugar
juice of 1 lime
salt, pepper
Procedure
In a pot with plenty of salted water, boil the sweet potatoes and potatoes until they are tender.
Preheat the oven to 180oC.
Drain the sweet potatoes and potatoes and pass them through the mash mill. “Gather the mash in a bowl, add the butter, grated coriander, one tablespoon of sugar and lime juice and mix.
Season with salt and pepper and spread the puree in an ovenproof dish. Spread a little butter on the surface and bake in the oven for 15-20 minutes or until the surface is golden brown.
Once you take the puree out of the oven, sprinkle with the remaining sugar and serve.
