Sweet Potato Diet Q&A and 16 Delicious Recipes: From Roasted Sweet Potatoes to Sweet and Sour White Sweet Potatoes

Sweet Potato Q&A

Q: Which type of sweet potato is best for roasting?

A: Any kind of sweet potato will do. Among various sweet potatoes, red sweet potatoes have the highest carotene content, meaning they contain more vitamins, which are more beneficial for strengthening skin and mucous membrane tissues and improving skin hydration. White sweet potatoes contain the most potassium, calcium, magnesium, zinc, and phosphorus, which are essential substances for human cell metabolism and organ activation, as well as vitamin B12, which has hematopoietic effects; vitamin E, which delays cell aging and improves blood vessel elasticity; and vitamin K, which improves liver function, etc. In summary, since sweet potatoes can improve many bodily functions, they can naturally accelerate fat burning, thus aiding in weight loss.

Q: Can commercially available purple sweet potatoes be used for weight loss?

A: Free radicals cause our bodies to age by "rusting," and the function of antioxidants is to eliminate free radicals. Just as hard iron becomes brittle when it rusts, our cells become vulnerable when they "rust." As a result, blood vessel walls are damaged, leading to arteriosclerosis and even cancer.

In recent years, a craze for drinking red wine has swept through society because of its health benefits. The main reason red wine is good for the body is because it contains antioxidants called polyphenols, which can eliminate free radicals. Purple sweet potatoes contain a large amount of polyphenols, which can help prevent the aforementioned cardiovascular diseases.

In addition, polyphenols contain a purple-red pigment called anthocyanin. Studies have shown that anthocyanins are very helpful in improving eyesight, and purple sweet potatoes are rich in anthocyanins, which are easily absorbed by the body. If you want to lose weight, fight disease, and improve your eyesight, you might as well eat more purple sweet potatoes.

Q: At what time of day is it most helpful to eat roasted sweet potatoes for weight loss?

A: The most effective way to lose weight is to eat nothing else for dinner, just one or two small sweet potatoes and a little milk. If you want to lose weight quickly, you can do the same for breakfast, or replace milk with soy powder, black vinegar, etc. Lunch can be eaten as usual, so there's no need to worry about nutritional imbalances.

Q: Is eating roasted sweet potatoes the only way to lose weight with sweet potatoes?

A: We choose to eat roasted sweet potatoes because this preserves their nutrients and also makes them delicious. Of course, you can also drink raw sweet potato juice, steam them, or boil them.

Other ways to eat sweet potatoes

◆Sweet potato and red bean rice

Materials:

100g sweet potato, half an onion, 1 tsp minced garlic, 1.5 tbsp olive oil, 1.5 tbsp broth, 60g cooked red beans, 300g brown rice, appropriate amount of roasted black sesame seeds, a little pepper, salt and soy sauce.

◇Instructions:

(1) Cut the sweet potato into small pieces with the skin and flesh on, and cut the onion into thin strips.

(2) Put olive oil in a wok and sauté minced garlic over low heat.

(3) After the garlic aroma is released, add the onion and stir-fry until translucent. Then add the sweet potato and stir-fry for a few minutes. Finally, add the broth and cook together.

(4) Add red beans, season with salt, pepper and soy sauce, and finally add brown rice and cook for 4 minutes.

(5) Sprinkle with black sesame seeds and remove from heat.

◆Sweet potato and cheese

Materials:

400g sweet potato, appropriate amount of salad oil, half an onion (sliced ​​into thin strips), a little chopped celery, 1 teaspoon white vinegar, 2 tablespoons fresh milk, 2 tablespoons skim milk powder, 1 tablespoon powdered cheese, 1 tablespoon breadcrumbs, a little pepper, salt, sugar, MSG, and sesame oil.

◇Instructions:

(1) Wash the sweet potato, remove the skin, cut it into 1 cm thick slices, soak it in vinegar water (vinegar accounts for 2% of the water) for 5 minutes, then take it out and blanch it in hot water a few times.

(2) Pour salad oil into a wok and heat it over high heat. Add shredded onions and stir-fry until translucent. Then add white vinegar, fresh milk, and skim milk powder and stir-fry together.

(3) Pour the sweet potato into the pot and add salt, sugar, pepper, MSG and other seasonings.

(4) Coat the inside of the container with sesame oil, put the ingredients from the pot into the container, sprinkle with powdered cheese and breadcrumbs, and bake in the oven at 200°C for 20-30 minutes.

(5) After taking it out, sprinkle with chopped celery.

◆Sweet potato and burdock

Materials:

200g sweet potato, 1/3 carrot, 1/4 konjac, 30g edamame, 50g burdock, 1 fresh shiitake mushroom, 1.5 cups chicken broth, 1/2 tablespoon soy sauce, 1 tablespoon wine, a pinch of salt.

◇Instructions:

(1) Peel the sweet potato, wash it, soak it in vinegar water (vinegar accounts for 2% of the water), take it out after 10 minutes, and grind it into a paste.

(2) Slice carrots and raw shiitake mushrooms into thin slices. Wash burdock two or three times and then slice it into thin slices as well.

(3) Cook the edamame in salt water. Blanch the konjac in hot water first, then soak it in cold water for 5 minutes before cutting it into small pieces.

(4) Pour the broth into a pot and heat it. Add the carrots and cook until soft. Then add the shiitake mushrooms, konjac and burdock.

(5) After all the ingredients are cooked (the foam must be skimmed off in time during the cooking process), add soy sauce, wine and salt.

(6) Shape the sweet potato puree into balls, put them in a pot and cook until done, then add edamame.

◆Sweet Potato Salad

Materials:

Two sweet potatoes, 1/4 lemon, two tablespoons of mayonnaise, one small head of broccoli, a pinch of lettuce, salt, and pepper.

◇Instructions:

(1) Wash the sweet potato, cook it until it is cooked, peel off the skin while it is still hot, mash it into a paste, and add lemon juice.

(2) Wash the broccoli, cut it into small pieces, and blanch it.

(3) Cut the lettuce into small cubes.

(4) Add the sweet potato puree to mayonnaise, salt, and pepper and mix well. Place it on a plate.

(5) Place the broccoli on top and sprinkle with diced lettuce.

◆Sweet potato milk

Materials:

100g sweet potato, 30g cashews, 100ml fresh milk, and sugar to taste.

◇Instructions:

(1) Wash the sweet potato, peel off the skin, and grind it into a paste (or cut the sweet potato into small pieces and grind it into a paste using a juicer).

(2) Chop the cashews after they are cooked.

(3) Put the sweet potato puree and cashews into a cup, add fresh milk and sugar, stir well and drink in two portions.

◆Stir-fried salted pork with purple sweet potato

Materials:

150g purple sweet potato, 80g onion, two slices of salted pork, 1 tablespoon salad oil, a pinch of salt and pepper.

◇Instructions:

(1) Wash the purple sweet potato, peel off the skin, cut it lengthwise into 1 cm thick crescent shapes, soak it in water for 1 minute and then take it out.

(2) Slice the onion into strips and cut the bacon into small cubes of 1 cubic centimeter.

(3) Heat the salad oil and add the purple sweet potato, stir-fry until cooked and soft.

(4) Add onions and bacon and stir-fry for a few more minutes. Finally, season with pepper and salt.

Honey Lemon Sweet Potato Juice

Materials:

100 grams of sweet potato, 1 large cup of cooled boiled water, 1 lemon, and a little honey.

◇Instructions:

(1) Peel the sweet potato, cut it into small pieces, add 1 cup of cooled boiled water, and blend it into juice using a juicer.

(2) Squeeze the lemon juice and set aside.

(3) Add sweet potato juice to lemon juice and a little honey, and drink it twice a day, morning and evening. It can help with weight loss and lower blood pressure.

Sweet potato glutinous rice cake

Materials:

100g sweet potato, 2 cups glutinous rice, 2 cups water, 1/2 cup soybean flour, a pinch of sugar and salt.

◇Instructions:

(1) Wash the sweet potatoes and roast them until cooked.

(2) Wash the glutinous rice, soak it in water for 30 minutes, then add an appropriate amount of water and cook it.

(3) Add sugar and salt to the cooked glutinous rice and roasted sweet potato (peeled), and stir well while hot.

(4) Roll the mixed ingredients into balls of appropriate size, sprinkle with soybean powder, and eat half in the morning and half in the evening. This can help with weight loss.

Sweet potato and apple juice

Materials:

150g sweet potato, 50g apple, 1 tablespoon lemon juice, 100ml orange juice.

◇Instructions:

(1) Put lemon juice and orange juice together in a glass container for later use.

(2) Wash the sweet potatoes and apples, peel off the skin, and blend them into a puree using a juicer.

(3) Mix the two materials thoroughly.