Sweet Potatoes, Intelligent Carbo.
This extraordinary complex carbo is one of the smartest options for those days you would like to eat something different but yummy, full of flavor and absolutely healthy. Sweet potatoes contain a great sources of betacarotene and several recent studies have shown that help to raise our blood level in vitamin A, essential for retina in your eyes and helps immune system function. Sweet potato is a great choice for children and for all of you that want to learn how to prepare it and enjoy it really good.
Mashed Sweet Potatoes
Ingredients
- 4 medium sweet potatoes
- 2 tablespoons olive oil
- ½ tablespoon maple syrup
- 5 tablespoons orange juice
- ½ tablespoon orange zest
- Sal and black pepper
Instructions
Peel the sweet potatoes and cut them into chunks, boil potatoes until tender and drain. Mash the sweet potatoes, add the rest of the ingredients together until well combined. Adjust seasoning to your taste.
I gave this recipes to my baby Lucia when was 8 months but I didn’t use the maple syrup, so my touch of sweetness it was sautéing 1/2 banana with olive oil and then mashed it very well, combine the mashed banana with the mashed sweet potato and it is perfect for babies and children. So organico!
Baked Sweet Potatoes
This is a clean, easy and yummy recipe. It’s a great option for lunch or snack. You can bake some up and cut them to keep them in the refrigerator for 8 days, they get sweeter over the time.
Ingredients
- 6 medium sweet potatoes
Instructions
Preheat the oven 430 grades F, scrub sweet potatoes and pierce in several places with a sharp knife. Line a baking sheet with foil and place them on the top. Bake for 45 minutes to an hour, depending on the size of the potatoes, you can know if they are ready until get a texture soft. Remove from the heat. Place on a plate and allow them to cool. Cut them in thick slices and remove the skin.
You can seasoning in this way: Mix 4 tablespoons olive oil, 1 tablespoon lime juice, 1/2 teaspoon dijon mustard, salt and black pepper to your taste. Mix well, dress the sweet potatoes and enjoy. Also you can eat them with guacamole, homemade mayo, or your favorite salsa on the top. Deli!!
The rest of your sweet potatoes can be covered with plastic wrap and refrigerated until for 8 days no more. When you want to eat them again, sauteé with olive oil for 10 minutes or 20 to 25 minutes in a 350F oven. Seasoning.