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How to Eat Sweet Potatoes: The Ultimate Guide

The humble sweet potato is a versatile vegetable with a plethora of preparation methods, including boiling, steaming, baking, frying, and even incorporating it into desserts, soups, and porridge. However, the simplest methods of preparation, boiling and steaming, yield the most nutritious results, ensuring you get the best that sweet potatoes have to offer.

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12 July, 2024

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What’s the Best Way to Cook Sweet Potatoes?

According to the latest research, the amino acids, proteins, and digestive enzymes in sweet potatoes remain intact when cooked by boiling or steaming.

However, be careful not to overcook them as the longer they are cooked, the more nutrients are lost. Avoid deep-frying or stir-frying sweet potatoes as the high temperatures can destroy the digestive enzymes and make the proteins difficult to digest.

The Best Cooking Methods for Sweet Potatoes

In addition to boiling and steaming, roasting sweet potatoes is another great way to retain most of the nutrients if done right.

How to Roast Sweet Potatoes:

+ Roast in an oven or microwave at temperatures above 200°C for about 45 minutes. Use a fork to check if they are soft.

+ If using a charcoal grill, leave the sweet potatoes whole so that the ash doesn’t penetrate the flesh. It’s best to roast them in hot charcoal ash for about 90 minutes to ensure the skin doesn’t burn and the potatoes cook evenly.

How to Boil Sweet Potatoes:

+ Peel and cut the sweet potatoes into chunks. Cover with just enough water and place a stainless steel spoon or fork at the bottom of the pot before adding the potatoes. This trick will make the cooked potatoes sweeter and more flavorful.

+ Bring to a boil over low heat until the potatoes are soft. Then, drain the water and let the potatoes dry in the pot to prevent them from overcooking or falling apart.

+ Alternatively, you can leave the skin on, not cut the potatoes, and boil them without water. This will give the potatoes a charred flavor similar to roasted ones.

How to Steam Sweet Potatoes:

+ When steaming, add just enough water to cover the bottom of the steamer by about 1cm. The potatoes will be perfectly cooked and tender in 10-15 minutes.

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Sweet potatoes are a great source of carbohydrates and are especially healthy when steamed or boiled. Avoid eating them raw as the bacteria on the surface can cause digestive issues.

Frequently asked questions

Sweet potatoes are root vegetables with a sweet, starchy taste and creamy texture. They are a good source of vitamins, minerals, and fiber, promoting various health benefits such as improved blood sugar control, better immune function, and healthier skin and hair.

There are several ways to include sweet potatoes in your meals. You can bake, boil, steam, or fry them. They can be a great addition to salads, soups, curries, or even desserts like pies and cakes. Sweet potato fries are also a popular and tasty snack option.

There are two primary types: firm and soft. Firm sweet potatoes have a denser texture and are ideal for cubing and roasting. They are also suitable for grilling and frying. Soft sweet potatoes, on the other hand, are sweeter and moister, perfect for mashing, pureeing, or using in baked goods.

When buying, opt for those that are firm and have smooth, taut skin. Avoid those with sprouting, soft spots, or cracks. Store them in a cool, dark, well-ventilated place, preferably in a basket or paper bag, for up to two weeks. Do not refrigerate raw sweet potatoes as it can affect their texture and taste.

Yes, you can. Simply bake or boil them, let them cool, and then peel and chop them into desired sizes. Place the pieces in an airtight container or freezer bag and freeze for up to 6 months. When ready to use, thaw them overnight in the refrigerator or defrost in the microwave.

While sweet potatoes are generally safe and healthy, excessive consumption may lead to an elevated intake of vitamin A, which could potentially cause liver issues or birth defects in pregnant women. It is always advisable to maintain a balanced diet and consult a healthcare professional for specific concerns.