Batat for its appearance in the people was called "sweet potato".However, with this vegetable, it has nothing to do. The taste is like a pumpkin, only much sweeter and more pleasant. In Russia, little is known about him, so he can not be called a "frequent visitor" on our tables. But in fact, sweet potato has a wide range of useful properties, and its rich flavor and aroma allows you to include this product in various dishes.
. Batat is an annual plant with curly stems, which can reach a length of 3 meters in length. The shrub itself has a height of 15-17 cm. Thickened lateral roots form tubers, which depending on the variety can be painted white, cream, pink, orange or purple. The weight of the vegetable varies from 200 g to 4 kg.
As you can see in the photo below, sweet potato is quite high-yielding. It is cultivated mainly in countries with a tropical and subtropical climate. This plant comes from Peru and Colombia, from where it was brought to the West Indies, and later distributed around the world.
Note! To date, the leaders in the cultivation of this root crop are India, Indonesia and China, where it is highly valued for its useful qualities and even received the name "the fruit of longevity."
About the benefits of "sweet potatoes"
Due to its composition, sweet potato has many useful properties:
- vitamin B6 helps to lower the level of homocysteine in the blood, which is the main causative agent of diseases of the cardiovascular system;
- has a positive effect on the condition of the walls of the arteries, improves blood flow and normalizes the water balance;
- cleans blood from cholesterol and normalizes blood pressure;
- saturates the body with potassium, this root crop protects against stress, reduces irritability, relieves fatigue and relieves anxiety;
- helps slow down the aging process and cares for the skin, restoring its elasticity and elasticity;
- due to the high level of the natural female hormone - progesterone, increases libido;
- consumption of sweet potato is recommended for people suffering from arthritis and other chronic inflammatory diseases, since it contains beto-cryptoxanthin;
- this vegetable improves blood coagulability, which helps to prevent blood loss in injuries and wounds;
- "sweet potato" sweet potato has a low glycemic index, so it can include patients suffering from diabetes mellitus in their diet;
- in the sweet potato tuber includes a gentle fiber - it does not injure the walls of the intestines, which, in turn, prevents the occurrence of digestive problems;
- starch, present in this product, serves as an enveloping and emollient.
. Batat is rich in vitamins and microelements, carbohydrates and proteins, which are very easily absorbed by the body. Despite the high amount of fiber, this root vegetable has an insignificant caloric content, which is about 60 calories per 100 g of product.
Caution - there are contraindications!
But remember that in some cases, the use of sweet potato is quite closely bordered on harm to the body. Among the contraindications:
- ulcerative diseases of internal organs;
- excessive use during pregnancy and lactation.
Batat in cooking
And, finally, we reached the main question, which many housewives ask - how to cook sweet potatoes yam. In fact, this process is quite simple and common. This root can be baked and fried, added to the dishes in a raw and boiled form. Desserts, first courses, ragout and porridge are prepared from it.
Note! In cooking, the most popular type of yam is with orange pulp - in its raw form, its taste is similar to carrots, and after heat treatment - pumpkin.
It can be safely stated that sweet potato is universal, as it can be included in recipes for cooking a wide variety of dishes.
Warm salad
- 2 onions finely chopped, chop the garlic with a knife.
- In a frying pan, heat 2 tablespoons of olive oil and fry the prepared vegetables in it.
- When the onion becomes golden, add 3 finely chopped tomatoes, half a teaspoon of ground ginger and cook over low heat for about 2 minutes.
- Kilogram of sweet potatoes peeled, cut into cubes with a side of 2.5 cm and sent to a frying pan.
- Add 3 tablespoons chopped cilantro, mix.
- Vegetable mass pour water( ~ 1.5 cups) to half the total volume, salt, add black pepper, simmer for 15 minutes.
Tip! To make sure that the dish is ready, you need to try the sweet potato - it should become soft.
Mexican salad
This recipe for sweet potato salad includes a wider range of ingredients, but the cooking process remains as simple and does not require much time.
- Tuber of sweet potato, weighing about 500 grams, wash, peel and cut into small cubes.
- In a frying pan, heat 2 tablespoons of olive oil and fry the potatoes in it.
- Put a tablespoon of cumin, a teaspoon of ground red pepper, a pinch of black pepper and salt to taste.
Tip! Mexican cuisine assumes a lot of hot pepper, but if you do not like this seasoning too much, you can put it half as much.
- Sauce: in a bowl, pour 3 tablespoons of olive oil, add half a cup of chopped cilantro, juice of one lime, salt, pepper, whisk.
- In another bowl, combine 400 g of canned beans, 300 g of canned corn, fried sweet potato, cut into two parts 10 cherry tomatoes and 4 crushed radishes.
- One large avocado is peeled, the flesh is cut into a cube and added to the vegetables.
Tip! How to treat the avocado - cut the fruit into two parts, remove the bone, use a sharp knife to cut the flesh into cubes, shortly before reaching the peel, turn and peel the fillet with an ordinary spoon.
- Add the sauce, mix.
- 14 sheets of lettuce, wash, dry with a paper towel and lay out on each filling.
Chips from sweet potato
This dish of sweet potato turns very crispy and is an excellent snack.
- Warm the oven to 190 ° C.
- Batten tuber wash, clean and cut into thin slices.
- Baking tray with parchment, grease with olive oil, put one layer of sweet potatoes and send it to bake for 20 minutes.
- If desired, at the end of cooking chips and salt pepper.
Cream-soup
- One medium potato tuber is peeled and cut into cubes.
- Put the potatoes on a baking tray, sprinkle with olive oil, add salt and bake for 20 minutes at 200 ° C.
- In a thick-walled pan put a tablespoon of butter, melt.
- One bulb, carrots and a slice of garlic chop with a knife and put in a pan.
- Fry vegetables on low heat until soft.
- Add the baked sweet potato, pour in 2 liters of chicken or vegetable broth and cook for half an hour.
- Turn off the gas supply, cover the soup with a lid and insist for 10 minutes.
- Pour the contents of the saucepan into the blender bowl and beat until creamy consistency.
- Return the soup to a saucepan, put a glass of boiled quinoa, bring it to taste with salt and pepper, warm it gently.
- Heat a piece of butter in a frying pan, put half a glass of breadcrumbs and 1/3 cup Parmesan, fry.
- Spread soup on serving plates, top with a tablespoon of biscuits and cheese.
Fragrant pie
- Put 13-15 sweet crackers in the blender bowl, add 3 tablespoons of sugar, half a teaspoon of ground ginger, a pinch of salt, and crumble into a crumb.
- 5 tablespoons butter butter or melt on a water bath or in a microwave, pour in biscuits, mix.
- The received mass to lay out in the form for a baking, to level on a bottom, to make low skirts.
- In the bowl, drive in 3 eggs, add half a cup of sugar, whip with a mixer.
- Tuber of sweet potatoes bake in the oven or boil, beat in mashed potatoes.
- Combine potatoes with egg mass, add a tablespoon of lemon juice, 2 teaspoons of vanilla extract and a small whisper of fragrant pepper.
Tip! To make the pie more flavorful, you can add a little cognac or porter to the filling.
- Stir the mixture and pour into the dough.
- Send to oven preheated to 175 ° and bake for 50 minutes.
- Cake to cool, put in the refrigerator and leave for a day.
As you can see, preparing dishes with sweet potato is very simple. Be sure to include this vegetable in your diet, and every day he will please you with his taste and give a new portion of health.