How to bake sweet potato in the oven: 3 recipes

For the invention of the oven, most housewives tirelessly thank the one who invented them. It frees up a lot of time, gives the dish a great taste without much effort and continuous supervision of the cooking process. Recipes of sweet potato cooked in the oven are distinguished by economy and a low calorie level, which is very useful for those who monitor their weight or are on a therapeutic diet.

Useful properties of sweet potato

How to bake sweet potato in the oven
The rules of preparation depend on the properties of the product. The priority is the maximum preservation of nutrients and product properties, otherwise food instead of a source of energy turns into heartburn and heaviness in the stomach.

Sweet potato looks a little like the usual potato tubers, but the set of minerals and properties are very different from domestic root crops. The composition includes:

  • delicate dietary fiber;
  • starch;
  • organic acids;
  • micro and macro elements;
  • vitamins;
  • beta carotene;
  • thiamine.

As well as a large amount of potassium, copper and vitamin C, which gives the sweet potato anti-inflammatory, antibacterial and immunostimulating properties. The product is recommended for diseases of the cardiovascular, digestive, endocrine system, obesity, weakening of the body's resistance to viral and fungal infections.

There are many varieties and hybrids, if you understand the main differences, then they are all divided into 2 types.

  1. When baking and boiling, it becomes soft and crumbly, resembling potatoes.
  2. Acquires a viscous texture during heat treatment.

These features should be considered when choosing a variety for cooking. The division also goes into fodder, vegetable and dessert species. If the former are still sometimes found in the fields of European countries, then desserts require a long warm period and high humidity, since their growth period is at least 200 days. A distinctive feature of dessert varieties is the delicate flesh and various taste shades, vaguely reminiscent of a banana, chestnut or vanilla.

Please note: sweet potato retains most of the beneficial properties when cooking in the oven.

Tubers belong to dietary products subject to a daily amount of not more than 200 grams. They are recommended to be included in the diet when:

  • overweight;
  • weak heart muscle;
  • general slagging;
  • neurosis;
  • insomnia, loss of strength;
  • chronic fatigue;
  • emotional excitability;
  • depressive states;
  • hormonal imbalance;
  • endocrine disorders;
  • poor blood clotting;
  • sluggish peristalsis;
  • the threat of cancer.

Sweet potato is useful for women during pregnancy and during menopause. And also for those who have vision problems, with weakening of attention and memory, after prolonged physical exertion.

Tuber selection rules

The main part of tubers is exported. They suffered a long transportation and you need to choose them meticulously. The season begins from May to mid-July.

Important: yam grows to 3 - 3.5 kg and this is considered its normal size. When choosing tubers, size is paid attention to only in one case; it should not be small. The main focus of nutrients and vitamins occurs in medium and large fruits. A trifle hardly accumulates them, does not have time.

The tubers should be uniformly colored; orange-fleshed varieties are preferred, although white, cream and violet varieties are found. There are no dents, cuts or wetting areas on the surface. The smell is fresh and slightly sweet. His cost is not at all potato, about 200 rubles. per kg

Sweet potato based culinary delights

There are many recipes; they can be single-component and multi-component, vegetarian, with the addition of meat, fish, poultry and seafood.

Sweet potato based culinary delights

Sweet potato baked whole in foil
A light and quick dessert comes from medium-sized tubers. They are washed, dried, cut across, sprinkled with sugar and cinnamon. You can replace sugar with honey. Gently wrap in foil and lay tightly on a baking sheet. Bake in the oven at a temperature of 180-200 degrees for about 30 minutes. Readiness is checked with the tip of a knife. A hearty dish with an original sweet taste, suitable as a dessert.

Turkey fillet with sweet potato
Tubers are often used as a side dish. In the oven there is no need to cook the components separately. Several layers are baked at once, and then divided into portions. For cooking you will need:

  • 2-3 tubers of medium size or 1 large;
  • 500 gr. turkey fillet;
  • 2 large purple bulbs;
  • olive oil;
  • cheese sauce;
  • spice;
  • garlic;
  • greens.

Thoroughly washed tubers are cut into 2–3 mm slices and placed tightly on a greased baking sheet. Then the onion rings are placed, the next layer is the fillet pieces, everything is soaked in a mixture of cheese sauce, chopped garlic and 1 tbsp. tablespoons of olive oil. It is covered with a sheet of foil and put in the oven for 35 minutes. Then the sheet is removed and cured in open form for another 15 minutes. It turns out a magnificent and sophisticated to taste a festive dish for the whole family.

Quick Fried Sweet Potato Recipe
Chop the tuber into thin circles, add salt and fry for 2 minutes on each side in boiling oil in a pan. Then let the oil drain, put on a baking sheet covered with baking paper, sprinkle with lemon juice and turn on the fantasy. If you add honey or sugar, you get a dessert, if the mixture of peppers and cardamom is a hot appetizer. Bring to readiness in the oven, it will take about 20 minutes.

Sweet potato has some limitations. It should not be included in the menu for individual intolerance, urolithiasis, chronic diarrhea.

In other cases, it will serve as a source of vitamins and diversity in daily nutrition.

Video: rustic sweet potato recipe

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