John Myers
Sweet potatoes, also known as batata, are reminiscent of a mixture of pumpkin, carrot, and potato due to their slightly sweet note and the raw floury and cooked creamy consistency. They are not only a treat for the palate and the eye, but they are also full of valuable ingredients. Because the tubers are rich in carotenoids such as beta-carotene, which is converted into vitamin A in the body. The values of antioxidants, roughage, and minerals such as zinc, potassium, and calcium are also impressive. Although the sweet potato contains more calories than its namesake, the potato, causes the blood sugar level to rise more slowly and to a lesser extent. This way, you won’t feel tired after eating, but the feeling of satiety will last for a long time.
Sweet potatoes, which belong to the wind family, only have the name and the bulbous appearance in common with the potatoes from the nightshade family – not to mention the popularity. Sweet potato fries are now at least as popular as the classic version made from potatoes. But the orange tuber has a lot more to offer in culinary terms, as it can be prepared and enjoyed in a variety of ways. It’s worth trying! With a few simple tricks, preparing sweet potatoes is quick and easy, whether you want to cook them in a pot, pan fry them, or bake them in the oven.
Preparing sweet potatoes: the most important things in brief
There are numerous ways to prepare the orange tubers with their sweet note and delicate texture, some of which are easier and tastier than the others. Whether you want to enjoy the vegetables raw, boil them, grill them or bake them, you can either use a potato peeler or use organically grown sweet potatoes that have been thoroughly washed and scrubbed. The peel is edible, but residues from pesticides can get under the skin.
Can you eat sweet potatoes with their skins on?
Sweet potato skins are edible, and leaving them on can even be beneficial to your health. Because in and under it are vitamins and secondary plant substances such as carotenoids and Quiapo. The latter is said to have a beneficial effect and positive influence on blood pressure, blood sugar levels, and cholesterol levels. However, residues of pesticides can also get under the skin. To prepare sweet potatoes, you should therefore use either a vegetable peeler or organically grown vegetables that you wash and brush thoroughly.
Prepare sweet potatoes: These methods exist
Boil sweet potatoes
Depending on their size, sweet potatoes that are left whole require a cooking time of 10 to 20 minutes. If you want the delicious tubers to cook faster and end up on the table or plate quickly as a side dish, mashed potatoes, or soup, cut them into medium-sized cubes. This is then added to the pot together with water and a good pinch of salt and boiled for about three to five minutes. As soon as you can pierce the vegetables with a fork or knife, they are done.
Prepare sweet potatoes in the microwave
If you want it to be quick and easy, preparing it in the microwave is the right choice. All you have to do is wrap the sweet potato in a damp kitchen towel or put it in a microwave-safe dish with a little water and then cook it at full wattage for about ten minutes. Add butter and salt and you’re done.
Bake sweet potatoes in the oven
Even the preparation in the oven is not rocket science and offers a delicious range of possibilities. How about, for example, sweet potato wedges from the tin? To do this, preheat the oven to 200 degrees Celsius or 180 degrees Celsius convection, cut the sweet potato into equal-sized columns, dab them with kitchen paper and marinate them with a little olive oil, salt, pepper, and spices of your choice. Then spread the vegetables evenly on baking paper and place them in the tube for 20 to 30 minutes.
Like baked potatoes, sweet potatoes can also be prepared whole, then cut in half, and filled with various ingredients such as butter, cheese, herbal quark, or all kinds of vegetables. To do this, first, prick the tuber all over with a fork and then put it in the oven for 40 to 60 minutes at 200 degrees Celsius (convection oven 180 degrees Celsius). It’s even faster with a coat of aluminum foil. Sweet potatoes are also wonderful for gratins and casseroles. They are usually pre-cooked, the inside mashed to a puree, and layered in the mold with vegetables or meat.
Fry sweet potatoes
For extra crispy and delicious fries, dust the sweet potato, cut into narrow strips, with cornstarch before soaking in the hot oil. After five to eight minutes in the fryer or in the pot, the crispy fries are ready. Tip: In addition to salt and pepper, spices such as cinnamon and chili go well with it. Classics such as ketchup and mayonnaise as well as strong and spicy sauces such as guacamole or aioli are suitable for dipping.
Roast and grill sweet potatoes
Fine roasted aromas are created in the pan or on the grill, which the sweet potato does well. For the rust variant, you can either leave the tuber whole or cut it into slices about one centimeter thick and marinate them with olive oil, herbs, and spices according to taste. Grill the sweet potato slices, turning them carefully until they are soft on the inside and nicely brown on the outside – the same is true for preparing the recipe in the pan.
