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Today we are going to talk about the properties of the sweet potato, a very complete and interesting tuber that in autumn is at its peak.
The sweet potato stands out for its beautiful orange color due to its high presence of carotenes, precursors of vitamin A, of vital importance for good eye health. It also stands out for the presence of vitamin C (powerful antioxidant) and vitamins of group B.
Among the minerals, the presence of manganese stands out (important for the formation of connective tissue).
Regarding the contribution of macronutrients, the presence of carbohydrates in the form of simple sugars and complex starches stands out, so that it does not cause sudden increases in blood sugar, so it is well tolerated in diabetics (always with moderate consumption).
How to consume sweet potato to enjoy its benefits
The sweet potato has a very sweet flavor that combines very well with both salty and sweet foods. It can be cooked roasted, in the microwave, on the grill, cooked fried…
Among salty foods, we can combine it for example with salted anchovies, causing a delicious contrast of flavor in the mouth, or with white tuna. Thus, to the properties of the sweet potato we add and add a contribution of unsaturated fatty acids, good for our cardiovascular health among other benefits of fish.
If we want to mix it with something “sweet” it can be eaten roasted and served with chestnuts or cheese.
Finally, we give you an idea to enjoy the properties of the sweet potato and Cantabrian anchovies. Do you remember the vegetable patés that we prepared last year at the spring nutrition and health meeting? One of them is ideal for this occasion: a delicious toast of sweet potato paté with cashew nuts topped with a tasty anchovy fillet (the second in the photo)
To prepare this sweet potato paté, we have to soak some natural cashews (without salt) for six hours. Cook the sweet potato separately in unsalted water (the salty touch is already provided by the anchovies). Once cooked, we just have to mix both ingredients, and pass them through the blender.
Finally, toast a slice of good wholemeal bread, spread the sweet potato paté and put an anchovy fillet on the oak. Delicious and healthy mix!
Can you give us other recipes with sweet potato?
As we always say: Let’s eat well, let’s eat in season!
Dra. Arantza López-Ocaña
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