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A versatile, healthy option for a colourful, filling meal
The sweet potato, also called ‘batata’ or ‘kumara’ in many countries, is in fact only distantly related to the potato. This starchy, sweet tasting root vegetable is a powerhouse of Vitamins A and C and packed full of fibre.
Sweet potato contains very few calories, and is a versatile vegetable, making it an ideal companion for a weight loss regime. It is ideal substitute for potatoes in many different dishes.
You can enjoy sweet potatoes on a cold, winter evening as soup or in casseroles. You can add it to a salad, use it as a side dish or serve it as finger food at a party. It is also a kid friendly vegetable thanks to its sweet flavour.
Sweet potatoes are healthy for your gut and very simple to cook. Here are few recipes you can make for your family.
Sweet potato burgers
If you like burgers or crispy fried potato patties, aloo ki tikki, then this is just what you need in your diet plan while you aim for weight loss. It’s a great option for vegetarians too! This dish helps you stay healthy while managing those junk food cravings.
1 Sweet potato (medium sized)
1 Carrot (medium sized)
1/4 cup raw chickpeas soaked overnight
Small onion (optional)
Roti/bread crumbs ½ cup
Garlic/ginger/chillies as per taste
Salt as per taste
Coriander/mint stalks, handful
2 tbsp oil
Cucumber/tomato/onion slices to serve
Pressure cook the sweet potato with carrots and chickpeas for 15-20 minutes until soft. Drain the excess water.
Allow the mix to cool for 10-15 minutes before you mash them
Add the spices, crumbs to the mix
Shape into 4 flat patties.
Heat oil in a frying pan over medium-high heat.
Add patties and cook for 3-4 minutes each side until golden. Transfer to paper towel to drain.
Serve with your favourite bread with layers of lettuce and tomato slices, plus whatever else you like on your burger!
Sweet potato fudge
Who would have thought you could make a sweet out of a vegetable? Yes, it is true!
Aloo halwa has always been in vogue during Vrat ka khana. Most customs allow people to eat potatoes as a meal during long periods of fast, as it helps the body gain some essential carbohydrates and avoid weakness. A true delicacy, sweet potato fudge is something that can make this fasting meal even better. It helps you avoid the processed sugar added to regular fudge yet still gives you that comfort food experience. Go ahead and try this magical recipe.
2 medium sized sweet potatoes
1 medium sized carrot
½ cup milk powder
½ cup whole milk
3 tbsp ghee or clarified butter
4-5 cardamom pods
½ cup jaggery/Sugar
Peel the carrots and sweet potatoes; steam them for 20-25 minutes until soft.
Grate the carrots and sweet potato, mash the remaining pieces.
Heat 2tbsp ghee in the pan. Add the grated mix and fry for 2-3 minutes.
In a separate pan, heat milk until lukewarm, add milk powder and mix well.
Add crushed cardamom seeds to the milk mixture and add to the grated mix. Let it cook for 8-10 minutes on medium heat.
Add jaggery before the milk evaporates, keep stirring the mixture.
Add 1tbsp ghee to get a nice colour for the dessert.
Turn off the heat and allow to cool down.
You may which to serve the dessert warm, or you may choose to spread the dessert onto a flat tray and cut into shapes.
Refrigerate for 2-3 hours to allow this to set.
Serve at room temperature.