Sweet potatoes, widely produced and exported by Egypt, are an affordable and nutritious food packed with health benefits.
Rich in essential nutrients and a key source of carbohydrates, sweet potatoes can be prepared in various ways.
One of the most popular methods is roasting, whether in the oven or pot, as grandmothers used to prepare them, or boiling them in a small amount of water.
Health Benefits of Sweet Potatoes
Roasted sweet potatoes make an excellent snack, providing energy while promoting heart health and boosting the immune system.
They are packed with vitamins, minerals, antioxidants, and fiber, making them a valuable addition to a healthy diet. Here are some key benefits:
Improved Digestive Health: Thanks to their high fiber content, sweet potatoes support healthy digestion.
Rich in Antioxidants: They provide powerful antioxidants that help combat free radicals in the body.
Heart Health: Sweet potatoes contribute to heart health and may help prevent cardiovascular diseases.
Cancer Prevention: Certain compounds in sweet potatoes can help reduce the risk of specific types of cancer.
Bone Health: They are an important source of nutrients that strengthen bones.
Eye Health: Sweet potatoes support good vision and overall eye health.
Creative Ways to Prepare Sweet Potatoes
Mothers can get creative with sweet potatoes, a delicious and affordable winter crop, by offering them in different forms for their families. Here are two fun and nutritious recipes:
Sweet Potato Jam
Sweet potato jam makes a great option for school sandwiches. Here's a simple recipe:
Ingredients: 1 kg of peeled and sliced sweet potatoes, 500 grams of sugar, and optional nuts for added texture.
Instructions:
Mix the sweet potatoes and sugar in a pot, and let them sit for 30 minutes.
Cook on low heat for 30 to 45 minutes, stirring frequently.
Ten minutes before it's done, you can add some nuts to increase the nutritional value.
Once cooked, add a splash of vanilla and let the mixture cool.
Store the jam in a clean, sealed jar, and serve it in sandwiches as a high-nutrition snack.
Sweet Potato Casserole
This sweet potato casserole is a delicious, warming winter dish:
Ingredients: 2-3 large grated sweet potatoes, ½ cup of sugar, ½ cup to 1 cup of milk, 2 tablespoons of ghee or butter, and optional nuts and shredded coconut.
Instructions:
Combine the grated sweet potatoes with sugar and any desired nuts or coconut.
Mix well and press the mixture into a baking dish.
Add ½ cup of milk (or more, depending on the size of the dish) and 2 tablespoons of ghee or butter.
Cook the mixture on the stove until it begins to simmer.
Transfer the dish to the oven and bake on low heat until fully cooked.
For a golden finish, broil for a few minutes before serving. Enjoy!
Contributed by Israa Farhan
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