How to eat sweet potato to lose weight?
Sweet potatoes are extremely nutritious, especially high in vitamin A.
The United States Sweet Potato Council calls it a “powerhouse of nutrition,”
Sweet potatoes are a member of Ipomoea, a genus of the morning glory family. The flowers resemble small purple morning glories and are quite ornamental on the long striking green vines.
There are more than 1,000 species of morning glory, but Ipomoea Batatas, the sweet potato, is the only one cultivated as a food crop.
Sweet potato benefits:
if eating sweet potato to lose weight isn’t enough reason to start consuming it also they are with high levels of vitamin A, in the form of beta-carotene,
vitamin C and fiber, if eaten with the skin.
They are also versatile. Sweet potatoes may be baked, fried, stewed, grilled, roasted, mashed or boiled.
They even can be dried and ground to flour for baking. In Japan, they are often deep fried in tempura, and a purple variety is even used to make ice cream. Sweet potato leaves may be cooked and eaten as a leafy green.
Sweet potato is smooth-skinned, orange-fleshed, high in beta carotene and filled with potassium, vitamins A, C, and B-6.
one medium sweet potato has about four times the daily recommended allowance of vitamin A and almost half the recommendation for vitamin C.
All of this with no fat, no cholesterol and only about 118 calories per potato.
CAN I EAT SWEET POTATO TO LOSE WEIGHT?
1-They contain fiber:
high fiber foods make you feel fuller for longer, and fiber isn’t a source of calories so that’s whats make sweet potato to lose weight.
sweet potatoes make for a healthy, lower-calorie treat. Satisfy your craving for sugar.
3-Low calorie content:
sweet potatoes have a relatively low-calorie content, 100 grams contain about 86 calories so consuming sweet potato will keep your calorie consumption in check.
Sweet potatoes contain many antioxidants. These antioxidants help protect the body by preventing DNA mutation from the harmful oxygen radicals.
The less the number of oxygen radicals in the body, the lower your stress or inflammation levels will be, which, in turn, aids weight loss
Sweet potato diet to lose weight:
Sweet potato recipes to lose weight:
Sweet potatoes can bring a flavorful and nutritional plus to any meal.
The following recipes can contribute to your maximum dining enjoyment AND HELP YOU LOSE WEIGHT FASTER.
SWEET POTATO PIE
2 cups cooked, mashed sweet potatoes 2 large eggs, slightly beaten 1/2 teaspoon vanilla extract 1 1/4 teaspoons ground nutmeg 1/2 teaspoon ground cinnamon Dash Salt Pastry for a single-crust, 9- to 10-inch pie MERINGUE 3 large egg whites 1/4 teaspoon cream of tartar 6 tablespoons packed brown sugar Confectioners' sugar
Heat oven to 375 degrees. Beat sweet potatoes, Half and Half, sugar, eggs, vanilla nutmeg, cinnamon, and salt with electric mixer until smooth. Pour filling into pastry shell. Bake on baking sheet for 1 hour or until filling is set. Cool pie on a rack.
To make Meringue: Beat egg whites and cream of tartar in 2 1/2-quart bowl until foamy. Beat in sugar, 1 tablespoon at a time; continue beating until stiff and glossy. Do not under beat. Beat in vanilla. Heat oven to 400 degrees. Spoon meringue onto pie filling. Spread over filling, carefully sealing meringue to edge of crust to prevent shrinking or weeping. Bake until delicate brown, 8 to 12 minutes. Cool pie away from the draft. Refrigerate any remaining pie.
Yields 8 servings
ORANGE SWEET POTATOES TO LOSE WEIGHT:
1 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch cubes 2/3 cup fresh orange juice (juice from about 3 oranges) 1/2 cup water 1/2 cup brown sugar 2 tablespoons butter or margarine 1 teaspoon vanilla extract 1/2 teaspoon ground cinnamon 1/2 teaspoon ground nutmeg Dash Salt
Place sweet potatoes in 2-quart saucepan. Add orange juice, water, sugar, butter, vanilla, cinnamon, nutmeg, and salt.
Bring to a boil; reduce heat to medium and continue cooking for 25 minutes or until sweet potatoes are done. If necessary, increase heat and cook until sauce reaches the desired consistency.
Yields 6 servings
AFRICAN SWEET POTATO SALAD To lose weight:
4 medium sweet potatoes, cooked 1/4 cup peanut or vegetable oil 2 tablespoons lemon juice Salt and pepper to taste 1/2 cup chopped celery 1/2 cup chopped green pepper 1/2 cup thinly sliced green onions Parsley
Cut potatoes into cubes; place in glass or plastic bowl. Mix oil, lemon juice, salt, and pepper; pour over potatoes.
Cover and refrigerate at least 4 hours. Stir in celery, green pepper and onion. Garnish with parsley.
Yields 6 servings
AMBROSIA SWEET POTATO TO LOSE WEIGHT BAKE:
6 or 7 cups sliced, cooked sweet potatoes, drained 1 lemon, thinly sliced 1 orange, thinly sliced 1 8 1/4-ounce can crushed pineapple 1/2 cup brown sugar 1/4 cup melted butter or margarine 1/2 teaspoon salt 1/2 cup flaked coconut Maraschino cherries
Grease 2 1/2-quart casserole or baking dish. Arrange potatoes and lemon and orange slices in layers. Combine pineapple, brown sugar, butter, and salt.
SWEET POTATO PIE:
Makes 2 pies
4 ounces butter, softened
2 cups cooked and mashed sweet potatoes
2 cups of sugar
1 small can (5 ounces, about 1/2 cup plus 2 tablespoons) evaporated milk
1 teaspoon vanilla
3 eggs, beaten
11/2 teaspoons cinnamon
2 prepared pie shells, unbaked
1 Mix butter, potatoes, sugar and evaporated milk until well blended. Add vanilla, eggs, and cinnamon; mix well. Pour into the prepared pie shells. Bake in a 350 oven for about 1 hour, until set.
SWEET POTATO TO LOSE WEIGHT ROLLS:
5 teaspoons dry yeast or two packages
cup sugar, divided use
1 cup sweet potato cooked and mashed (save water from cooking)
6 tablespoons butter softened
2 teaspoons salt
3 eggs, beaten lightly 5-6 cups all-purpose flour
1 Combine yeast, 1 cup warm (110 to 115 degrees) water (use the saved potato water and makeup difference with water),
and 2 tablespoons sugar in a mixing bowl and let stand 5 minutes. Bake in a 350 oven for about 1 hour, until set.
Finally, one medium sweet potato has about four times the daily recommended allowance of vitamin A and almost half the recommendation for vitamin C.
All of this with no fat, no cholesterol and only about 118 calories per potato which make it the best food to lose weight fast and easy.