Yam is one of the most popular ingredients in cooking today, and this is hardly surprising. The unique taste makes it possible to use this root vegetable in a wide variety of variations, and its beneficial properties (low calorie content, high content of vitamins A, B, C, phosphorus, beta-carotene and anthocyanin, as well as low insulin index) make it an indispensable product in a healthy diet.
Baked sweet potato with avocado sauce
Ingredients:
- Sweet potato 2 pcs.
- Olive oil 2 tbsp l.
- Rosemary 1 sprig
- Avocado 1 pc.
- Lemon 1 pc.
- Cayenne pepper
- Salt
Cooking method:
First you need to rinse all the ingredients. Then peel the sweet potatoes, cut into small wedges, sprinkle with salt, spices, sprinkle with olive oil and send to an oven preheated to 180 degrees for 20 - 30 minutes.
While the main ingredient is cooking, peel the avocado and place the pulp in a bowl. Add salt, juice of half a lemon and puree.
Serve baked sweet potatoes with avocado sauce, if desired, you can add fresh herbs to the dish.
Sweet potato puree soup
Ingredients:
- Sweet potato 2 pcs.
- Carrots 1 pc.
- Garlic 2 cloves
- Ginger root 1 pc.
- Bow 1 pc.
- Olive oil 2 tbsp l.
- Salt
Cooking method:
Cut the onion into half rings and send to the pan with olive oil. Then add chopped carrots and sweet potatoes to it, fry until tender. Send grated ginger to the ingredients, salt and pepper.
Then punch the finished vegetables in a blender until smooth with garlic. If desired, lightly toasted slices of bread with garlic butter can be served with the finished dish.
Sweet potato pancakes
Ingredients:
- Sweet potato 1 pc.
- Milk 1 glass
- Rice flour 4 tbsp. l.
- Coconut flour 1 tbsp l.
- Banana 1 pc.
- Baking powder
Cooking method:
Bake the sweet potatoes in the oven (20 - 30 minutes) without peeling. Then take out the root vegetable, peel and beat in a blender with the banana. Then add the remaining ingredients to the resulting mixture.
Then fry small pancakes in a dry skillet (add olive oil if desired). Serve with maple syrup, honey, or Greek yogurt.
Sweet fries
Ingredients:
- Sweet potato 2 pcs.
- Olive oil 4 tbsp l.
- Pepper
- Salt
Cooking method:
Cut the sweet potato into strips without removing the peel. Spread it on a baking sheet, drizzle with oil and add salt and pepper. Send to a preheated oven for 20 minutes, then turn on the grill mode and bake for another 10 minutes.
Serve the resulting crispy sweet potato with all kinds of sauces - salsa, guacamole, dzatziki (see also: Five delicious sauces for every day).
Photo: Getty Images
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