You may want to avoid potato as it consists of a high amount of carbohydrates. But when it comes to the sweet version of it, things are different. It is not about just carbohydrates.
Sweet potatoes belong to the group of nutrient-enriched vegetables. This root vegetable is healthy and tasty at once. And the soft, pinkish-red texture!
It makes the vegetable more appealing to the eyes. Due to the nutritional properties, the doctors often suggest pregnant women have it.
Some of the nutritionists, even include it in their diet charts. Therefore, many expecting mothers often ask about sweet potato recipes.
Here, in this article, we will be sharing some of the delicious yet healthy sweet potato recipes. Before we discuss the recipes, let’s have an idea about what are the benefits of sweet potatoes.
The Health Benefits of Eating Sweet Potato:
Pregnancy days ask for a close observation on what you eat. So, before you go to the kitchen cooking the delicious sweet potato recipes, have an idea about the advantages of eating sweet potato during pregnancy.
- It supports metabolism.
- Sweet potato helps in tissue maintenance.
- It is good for a healthy fetal growth.
- Enriched with potassium, it controls blood pressure.
- Sweet potato maintains fluid balance in the body.
- It keeps blood sugar in control as it is a low-GI food.
- As it has folic acid, it helps prevent the risks of spinal cord defects for babies.
The best part of sweet potatoes is that you can enjoy it all in many ways. If you prefer roasted foods, you can opt for roasted sweet potato recipes.
It can be baked and cooked in a curry as well. And if you are fond of sweet dishes, or your pregnancy days bring sudden cravings for sweets, you can prepare such sweet dishes as well. Such diverse this root vegetable is!
Well, it can be used in salad as well. But, as eating raw veggies is not recommended during pregnancy, you should avoid it.
Now, moving ahead, let’s get into some of the amazing sweet potato recipes that you can try in your pre-motherhood days.
Cinnamon-flavoured Baked Sweet Potato
Ingredients
- 400 gms sweet potatoes (washed and drained, cut into medium cubes)
- 2 tbsp maple syrup
- 1 tbsp brown sugar
- 2 tbsp butter
- 1 tbsp cinnamon powder
Instructions
- Boil sweet potatoes in a saucepan. Keep it aside.
- Next, boil water, maple syrup, sugar, and cinnamon powder. Add butter and stir.
- Add the potatoes into the liquid and stir well. Cook for 5-10 minutes or until it turns dry.
- Preheat the oven to 350 degrees. Bake the sweet potato dish for 35-40 minutes.
Nutrition
Low-oil Brown Sweet Potato
Equipment
- large skillet
Ingredients
- 400 gms sweet potatoes (peeled and grated)
- 2 tbsp olive oil
- salt and black pepper (as per taste)
- chopped green onion (for garnishing)
- 1 tsp butter (unsalted)
- 1 tsp lemon zest (grated)
Instructions
- Heat oil on a large skillet at a medium heat.
- Season the sweet potatoes with salt and black pepper. Pour them into the oil.
- Cover it and cook for 15-16 minutes.
- Toss it after 5-6 minutes while cooking.
- Once the potatoes look brown, sprinkle lemon zest and add butter. Mix well.
- Sprinkle green onion and serve.
Nutrition
Sweet Potato and Chickpea Dry Curry
Ingredients
- 400 gms sweet potato (peeled and cut into cubes, boiled)
- 200 gms chickpeas (boiled)
- 1 cup cabbage (finely chopped)
- 1/2 cup green peas
- 1 onion (chopped)
- 1 tsp cumin powder
- 1 tsp coriander powder
- 1 inch ginger (minced)
- 1 tsp garlic (minced)
- 2 tbsp olive oil
- 1 tbsp light curry powder
- salt (as required)
- water (as required)
Instructions
- Heat oil in a pan. Add garlic and ginger to it.
- Add onions and cook until it becomes transparent. Then, add cabbage and green peas.
- Add the spices and mix thoroughly. Mix salt as per taste.
- Once the cabbages and peas become tender, add chickpeas and sweet potatoes.
- Add curry powder and mix all of the ingredients well. Add a little water and cook for 10-12 minutes.
- Serve hot with rice.
Nutrition
Sweet Potato Gravy with Black Bean and Spinach
Ingredients
- 400 gms sweet potato (peeled and cut into cubes, boiled)
- 250 gms black beans (boiled)
- 250 gms spinach (chopped and blanched)
- 1 onion (chopped)
- 1 tomato (chopped)
- 1 green chilli (chopped)
- 2 tsp cumin powder
- 1 tsp turmeric powder
- salt (as needed)
- coriander leaves (chopped)
- 400 ml vegetable stock
- 2 tbsp olive oil
Instructions
- Heat oil in a pan and add onions and tomatoes to it. Stir well and add chilli. Next, add cumin powder and turmeric to it. Mix well.
- Add boiled black beans and sweet potatoes to it. Cook for 5-10 minutes. Once the potatoes look slightly brown, add vegetable stock.
- Mix salt and bring it to a boil. Cook for 15-20 minutes closing the lid.
- Add spinach, stir well, and cook until you get the desired thickness. Add some more salt if needed.
- Sprinkle coriander leaves and serve.
Nutrition
Mashed Sweet Potato with Sour Cream
Ingredients
- 400 gms sweet potato (boiled)
- 1 tomato (chopped)
- 1 onion (chopped)
- 1 capsicum (chopped)
- 1 green chilli (chopped)
- 1 tsp coriander powder
- 1 tsp cumin powder
- 1 tsp turmeric
- 2 tbsp olive oil
- salt and black pepper (as per taste)
- chopped coriander leaves
- 2 tbsp sour cream (homemade or store-brought)
- 1 tbsp butter (unsalted)
Instructions
- Mash the boiled sweet potatoes in a bowl. Make sure no chunk is there.
- Heat oil in a pan and add onions. Add tomatoes, chilli, and capsicum and stir well.
- Mix salt and spices. Add a little water. Cook for 2 minutes.
- Pour mashed potatoes and cook for 15-20 minutes.
- Add sour cream and butter and stir well for 5-6 minutes. Sprinkle chopped coriander and serve.
Nutrition
Indian Sweet Potato Dessert
Ingredients
- 3 cups sweet potato (washed and peeled)
- 1 cup sugar (granulated)
- 1 tsp cardamom powder
- 1 cup milk
- 3 tsp clarified butter
- 2 tbsp dry fruits (roasted)
- 5-6 strands saffron (optional)
Instructions
- Boil the sweet potato and mash it in a bowl. Heat oil in a pan and add clarified butter.
- Add the mashed sweet potato and stir well. Add cardamom powder. Cook for 5-6 minutes.
- Once the potatoes turn slightly brown, pour the milk, stir, and close the lid. Cook for 10-15 minutes.
- Add saffron (if you are using it), and dry fruits. Put it on low flame for 10 minutes more. Stir occasionally to avoid sticking at the bottom.
- Turn off the flame. Let it cool. Sprinkle grated dry fruits and serve.
Nutrition
Healthy Sweet Potato and Lentil Curry
Ingredients
- 250 g red lentils (boiled)
- 200 g sweet potato (peeled, cut into cubes, and boiled)
- 1 onion (chopped)
- 1/2 cup tomato puree
- 2 tsp ginger-garlic paste
- 1 tsp cumin powder
- 2 tbsp chopped coriander
- 1 tsp turmeric powder
- 3 cups vegetable broth
- 1/2 cup green peas
- salt and black pepper (as per taste)
Instructions
- Heat oil in a pan and stir-fry onions with ginger-garlic paste.
- Next, add tomato puree, cumin powder, and, turmeric powder.
- Mix the spices well and add sweet potatoes and lentils. Cook for 10-12 minutes.
- Add salt, vegetable broth, and green peas. Cook for 15-20 minutes more.
- Finally, add chopped coriander and serve.
Nutrition
The Bottom Line
So, you have got the sweet potato recipes. Now, you can try these and add sweet potatoes in various ways to your pregnancy diet. Well, women who have a family history of kidney problems, should avoid having sweet potatoes. The high level of oxalate can increase the risks of kidney problems.
Stay tuned to Motherhood Story for more fun recipes and exciting stories.