Sweet Potatoes Do Your Body Good

Sweet potato is a root vegetable that comes in many colors such as orange, purple and white.

It is high in vitamin A, vitamin C, vitamin B6 (pyridoxine), potassium, antioxidants and fiber. The  high vitamin A content helps protect our vision, cell growth and immune system. We also need vitamin C to keep our skin and immune system healthy. Since our body does not produce vitamin B6 on its own, that vitamin B6 from eating sweet potatoes can help with our body metabolism.

Did you know that the high vitamin A and C contents of sweet potatoes also means we are getting antioxidants? These antioxidants will keep our cells healthy, reduce cell inflammation, and reduce the risk of heart disease and certain cancers. Because sweet potato is a good source of potassium, it helps to reduce blood pressure and the risks that are associated with cardiovascular diseases. Sweet potato also offers a good amount of fiber which helps to control blood sugar levels and provides regular bowel movement. 

Sweet potato is so versatile. You can microwave, boil, roast or bake it. You can eat it as is or make dips, soups, appetizers and baked goods. Because of its natural sweetness and creaminess, I came up with sweet potato soup, spicy cup and sweet potato mousse recipes and am excited to share with you this month!

My spicy sweet potato cups recipe is spicy and crispy, a great appetizer for parties. I have tried many type types of won ton wrappers. I think using the thin won ton wrappers gives extra crunchy and crispiness. So, if you can, buy the thin won ton wrappers when making this recipe. Don’t be afraid to experiment with different ingredients for different flavors. Replace the sesame oil and soy sauce with vegetable oil and taco seasoning powder or olive oil with another seasoning blend powder to make different types of sweet potato cups.

 This sweet potato mousse recipe is light and creamy. It is vegan, dairy and gluten free. The creaminess of the mouse comes from combining the pureed sweet potato with the coconut whipped cream. I used a can of full fat coconut milk to make the whipped cream. Refrigerate the coconut milk overnight. This makes it easier to scoop out the coconut cream on the top of the can when making the coconut whipped cream. Save the coconut water and add it to the pureed sweet potato for extra flavor. You can add some of the coconut water (like what I did) or replace with all tap water instead of coconut water to dilute the strong coconut flavor if you prefer. You can also use this mousse as a cake frosting or filling. This one recipe can be used to create multiple desserts!!

Sweet potato is readily available in fall, a perfect season for warm soups. For this reason, I got inspired to create my smooth sweet potato soup. This soup has a smooth texture without using cream! My trick is to use canned of chickpeas. I use chicken broth to sauté and simmer these ingredients at the different stages of cooking. Seasoning food at the different stages of cooking is the best way to ensure everything gets properly flavored. You can replace the chicken broth with vegetable broth to make the soup vegan style. Top with croutons or dip bread into this soup. It is delicious and a perfect way to start with your fall season.

 Let me know how you like these recipes, and share your favorite ways of using sweet potatoes.

Happy Eating!