Now is the season when sweet potatoes are plentiful. Sweet potatoes are also known as white potatoes, yams, and sweet potatoes. They are a perennial plant in the Convolvulaceae family and are grown in many regions of China, where they are even used as a staple food in some areas. In particular, roasted sweet potatoes have a delicious and sweet flavor released through caramelization.
In traditional Chinese medicine, sweet potatoes are believed to "replenish deficiency, strengthen the qi, invigorate the spleen and stomach, and nourish the kidney yin." They are considered as a food for longevity, similar to yam. Modern research has shown that sweet potatoes are rich in mucin proteins, which have a special protective effect on the human body. They help maintain the elasticity of the arterial walls, prevent atherosclerosis, reduce subcutaneous fat, and prevent obesity. They also prevent liver and kidney connective tissue atrophy and the occurrence of collagen diseases. Sweet potatoes also help maintain the lubrication of the respiratory tract, digestive tract, joint cavity, and serous membranes. They are also rich in various vitamins and amino acids, with higher levels of vitamin B1, vitamin B2, and vitamin C compared to rice and flour. The vitamin C content is comparable to that of citrus fruits, which plays a role in protecting the skin and promoting beauty. Since sweet potatoes are alkaline foods, they are beneficial for maintaining the acid-base balance of the blood, which is particularly important for promoting the health of the elderly. In addition, the fiber in sweet potato starch can absorb a large amount of water in the intestine, increasing the volume of feces. This is beneficial for preventing and treating elderly constipation and reducing the occurrence of colon cancer. Medical experts believe that regular consumption of sweet potatoes helps prevent the occurrence of various age-related diseases.
For people who need to control their weight and blood sugar, although potatoes can slow down the absorption of carbohydrates, excessive consumption can still lead to energy accumulation in the body, causing obesity. Although starch is not digested in the small intestine, the short-chain fatty acids generated by bacterial fermentation in the colon can still provide the body with some energy. Therefore, the intake of potatoes is not always beneficial, so the intake of potatoes should be controlled, and the intake of staple foods should be reduced accordingly. People with poor gastrointestinal function should also control their intake and avoid overeating to prevent discomfort such as acid reflux and bloating.
In terms of cooking methods, potato chips and French fries made by frying or deep-frying in oil increase the fat content and produce harmful substances at high temperatures. At this point, potatoes lose their original nutritional characteristics and become unhealthy high-fat and high-energy foods, so they should be eaten sparingly. Below are a few simple and innovative ways to cook sweet potatoes:
Sweet Potato Sponge Cake
Take 1000 grams of sweet potato powder, 300 grams of flour, 300 grams of sugar, 8 grams of baking soda, and an appropriate amount of warm water. Mix well and let it ferment completely. Steam in a steamer over high heat until cooked. Remove from heat and let it cool to a warm temperature. Apply some sesame oil on the surface, sprinkle with shredded green and red peppers and sesame seeds, and cut into pieces for consumption. If you add some food coloring or red dates during the preparation, it becomes a colorful sponge cake or red date sponge cake, which looks beautiful and tastes soft and delicious.
Sweet Potato Onion Pancake
Wash and steam the sweet potatoes, remove the skin, mash them into a paste, add an equal amount of flour, and an appropriate amount of warm water, onions, ground Sichuan pepper, and salt. Mix well and make palm-sized round pancakes. Place them in a frying pan with oil and fry until cooked. The pancakes will have a golden color, a fragrant onion aroma, and a sweet taste.
Sweet Potato Roast Cake
Use fermented sweet potato dough, brush with a little oil, make it into a cake shape, brush with maltose water on the surface, sprinkle with sesame seeds, and bake it in an oven or frying pan until cooked.
Sweet Potato Cubes Soup
Wash a suitable amount of sweet potatoes, peel and cut them into small cubes. Heat the pan, add vegetable oil, and stir-fry the cubes. Boil the sweet potatoes in water until cooked. Before removing from heat, add salt, monosodium glutamate, a small amount of lard, sprinkle with green onions, and drizzle with sesame oil.
Sweet Potato and Egg Rice
Take 250 grams of rice, 250 grams of sweet potatoes, 4 eggs, and an appropriate amount of salt and vegetable oil. Put the rice and sweet potato pieces into a pot, add an appropriate amount of water, bring to a boil, and then simmer until cooked. Add the eggs to the pot with a little salt and stir-fry them in a hot oil pan until they form chunks. Mix the cooked sweet potato rice evenly and it is ready to eat.
