Snacks from Sweet Potatoes

simplyfreshfuit.com.au
simplyfreshfuit.com.au

There are plenty of sweet potatoes products in my country and the price are also quite cheap. But actually, sweet potatoes also have many health benefits specially for anti aging and rich in antioxidant.
 
Sweet potatoes rich in beta caroten, vitamin C, folat acid, zing, copper, calcium, and fiber.

Sweet potatoes facts

Sweet potatoes or yams have many health benefits. Yams are a good source of vitamin B6. In Japan, the price of yam flour is 4 times higher than regular flour or wheat flour. In Singapore, yam flour is 25% more expensive than the wheat flour. Why? Because of the nutrition's facts in yams. Sweet potatoes (lpomoea batatas) is good for people with diabetes because it contains simple sugar and low glicemic index level.

Sweet potatoes is also very rich in pro-vitamin A or retinol. Imagine, in 100 grams of sweet potatoes contained 2310 mcg vitamin A (equivalent to one tablet of vitamin A). Even compared to spinach and water spinach, vitamin A in sweet potatoes is still at a higher level. Sweet potatoes are also have high fiber level. Good to prevent digestive tract cancers and carcinogens that caused cancer in the body.

Sweet potatoes muffin

Ingredients :
150 g sweet potatoes, steamed and mashed
100 g margarine / butter
100 g sugar
4 egg yolks
2 egg white
100 g wheat flour
1/2 teaspoon baking powder
100 g cooking chocolate, melted
50 g of cooking chocolate, chopped

Method:
1. Mix together margarine and sugar until fluffy stiff. Add the yolk and egg whites one at a time and mix in medium speed.
2. Add flour, baking powder and sweet potatoes. Stir well. Pour the melted chocolate and chopped, stir well.
3. Bake at 356F for about 20 minutes or 180C with the same time.

For 10 pieces


Talam Ubi Steam Cake htpp://kotakresep.com
Talam Ubi Steam Cake htpp://kotakresep.com

Ubi Talam / Sweet Potatoes Steamed Cake

Ingredients :
250 gr Sweet potatoes
35 gr wheat flour
50 ml coconut milk
2 ts canola oil
1 ts sugar
1/2 tsp salt
50 gr walnut or almond sliced, save 25 gr for the topping
canola oil for spread

Topping :
40 gr wheat flour
1 1/2 ts starch
250 ml coconut oil
2 ts canola oil
50 gr sugar
1/4 tsp salt

Method :
1. Fill the steamer with water and heat it. Peel the sweet potatoes, cut dice 1/2 cm. Weigh 200 gr, set 150 gr and 50 gr of sweet potatoes, separate them with banana leaves, steamed.
After a half done yams, but still hard, lift the 50 gr sweet potatoes from the steamer and smashed. Continue steaming the remaining balance until cooked and tender.

2. Prepare small bowls or mold diameter 4 cm, basting with canola oil.

3. Mix wheat flour with coconut milk, stir. Add canola oil, sugar, and salt, stir well. Add the 150 steamed diced sweet potatoes, stir Pour the batter into the bowls or moldings until 2/3 full and steam for 15 minutes.

4. Topping : Mix the wheat flour and starch, add coconut milk, stir. Add the 50 gr smashed sweet potatoes, stir well. Add canola oil, sugar, and salt. stir. Pour on top of the bowl until full and steamed about 30 minutes. Lift. Add the walnut.

Note : You may use any kind of mold that works with the steamer.

Talam Ubi Moldings
Talam Ubi Moldings

Canola Oil

Canola oil is made from rapeseed and it's a mono unsaturated oil.

Canola oil :

Low of saturated fat, but  very high mono unsaturated fat. It won't increase the bad cholesterol (LDL) in blood.
Rich in vitamin E, the natural antioxidant.

Contains omega-3 and omega-6 that can not be produced in the body, good for cell regeneration and prevent heart attacks and strokes, also great in reducing the pain of rheumatoid arthritis patients.

More by this Author


Comments 11 comments

Hello, hello, profile image

Hello, hello, 6 years ago from London, UK

Thank you for your wonderful hub and recipees.


kkalmes 6 years ago

Thank you for a great new treat that will be healthy for my family... they already love sweet potato fries.


Ingenira profile image

Ingenira 6 years ago

sweet potato... my favourite. I just cooked it together with brown rice.


Dave Mathews profile image

Dave Mathews 6 years ago from NORTH YORK,ONTARIO,CANADA

Thank you so much. I have always enjoyed sweet potatoes, and now I have learned that they are beneficial for me too.

It has been said that especially the fruit Black Plums is supposed to be thee best and most healthy fruit for us to eat. Is it true.


judydianne profile image

judydianne 6 years ago from Palm Harbor, FL

I love your sweet potato recipes, especially the muffins.


Sandyspider profile image

Sandyspider 6 years ago from Wisconsin, USA

Thanks for the sweet potatoes recipes. I will try the muffin one.


BkCreative profile image

BkCreative 6 years ago from Brooklyn, New York City

I was amazed at how often sweet potato was used in S. Korea to make foods - always delicious I may add - and super tasty and nutritious, as well as having natural sweetness.

Thanks for the recipes and the information. Rated up of course!


the pink umbrella profile image

the pink umbrella 6 years ago from the darkened forest deep within me.

To me the sweet potatoe has always looked like a potatoe and a carrot had a baby. I never cared for them, even smothered in butter and marshmellows as my mom would serve on thanksgiving. I did however try sweet potatoe chips and they were ok. Not greasy like potatoe chips.


febriedethan profile image

febriedethan 6 years ago from Indonesia Author

Hello, hello, you're welcome :)

Kkalmes, I love sweet potatoes too. Cheap and delicious haha

Ingenira, cook it with brown rice? wow..I should try that! Thank you.

Brother Dave, hi good to see you :) Yes, I think Black Plums are also great for our health and good for diabetes too. Thank you for visiting.

Judydianne, I'm glad if you'd like to try it, but I used to measure everything in grams (Indonesian's scale), I hope it won't give you a difficulty :)

Sandyspider, thank you for visiting :) I hope you like it.

Bk Creative, thank you. I once saw in a TV show, that there were many Baked Sweet Potatotes sellers in South Korea, and we have too in Indonesia, we call it Ubi Cilembu Bakar or Baked Cilembu Sweet Potatoes, why Cilembu? because in that area, the sweet potatoes' taste the best, like honey. The price is so cheap, only USD1 for 1 kg! ready to eat.

Pink Umbrella, that's ok, and your sweet potatoes chips sound delicious, we have many sweet potatoes products in Indonesia, like you may make sweet potatoes jam and fill in into a mantau, and many more :)

Thank you for visiting my hubber friends, have a great day!!


Betty Reid profile image

Betty Reid 6 years ago from Texas

Sweet potatos are great! Usually I just eat them baked and plain. Those steamed cakes look delicious.


febriedethan profile image

febriedethan 6 years ago from Indonesia Author

Betty, I did that too, that's the simplest way to enjoy sweet potatoes. Thank you for visiting!

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