Healthy processed sweet potato recipes and easy to make

Indonesian people are certainly familiar with sweet potatoes. This type of tuber food has a soft texture and contains a variety of nutrients that are good for the body. The sweet taste also makes many people process this food into a healthy snack. What are some healthy snack recipes that can be made from sweet potatoes? How much nutrition does it contain?

Healthy sweet potato recipes that you can try

Sweet potatoes have various types, according to their color. In the Indonesian Food Composition Data issued by the Ministry of Health, several types of sweet potato are sweet potato, red sweet potato, white sweet potato, ink / kemayung sweet potato, and yellow sweet potato.

In general, sweet potatoes also have fiber, vitamins, and minerals that are good for the body, so they are often used as healthy recipes for many people. Here is a list of the nutrients contained in 100 grams of sweet potato.

• Calories: 151 kcal
• Carbs: 35.4 grams
• Protein: 1.6 grams
• Fat: 0.3 grams
• Fiber: 0.7 grams
• Vitamin C: 10.5 mg
• Iron: 0.7 mg
• Calcium: 29 mg

There are various health benefits of sweet potatoes, including reducing the risk of various diseases, such as diabetes, cancer, or heart disease. To be able to feel the healthy and delicious benefits of sweet potatoes, here are some sweet potato recipes that you can practice at home:

1. Sweet potato klepon

source: selerasa.com

Klepon is a traditional Indonesian cake. The texture is soft and contains brown sugar in it, making this food popular with many people. This snack is processed by steaming so that it is healthy. Here's a healthy recipe for sweet potato klepon.

Materials needed:

• 200 grams of sweet potato of any kind
• 200 grams of glutinous rice flour
• Pinch of salt
• 100 ml of warm water

Complementary materials:

• Brown sugar to taste, finely chopped for the filling of the klepon.
• Grated coconut to taste, steamed first.

How to make:

1. Peel the sweet potato, wash it, then cut it into small pieces, and steam until cooked. Once cooked, place them in different places and mash the sweet potatoes with the help of a spoon or fork.
2. Mix crushed steamed sweet potato with glutinous rice flour. Pour in water a little at a time and knead until smooth and shapeable.
3. To form a ball, take a little klepon dough, flatten it, and put brown sugar on top. Then form the dough into a ball with brown sugar in it.
4. Do the same thing until the dough and sugar run out.
5. Bring the water to a boil. After boiling, add the sweet potato balls and wait for them to float. Sweet potato balls that float are a sign that they're ripe.
6. Then remove and drain the cooked sweet potato balls. Then roll it over the steamed grated coconut.
7. Put the klepon on the plate. Healthy recipe for sweet potato klepon is ready to be served.

2. Baked Sweet Potato Sticks

source: orlandodietitian.com

Baked sweet potatoes look like french fries from fast food restaurants, but they're healthier because they don't go through the frying process. The nutrients contained in it are also maintained by the roasting process. Here's a healthy recipe for roasted sweet potato sticks.

Materials needed:

• 1 large sweet potato (If the sweet potato is medium / small, you can add the amount)
• 1 1/2 teaspoons ground cumin
• 1/4 tsp garlic powder
• 1/2 teaspoon ground black pepper
• 1/4 tsp chili powder
• 1 tbsp EVOO (extra virgin olove oil)

How to make:

1. Preheat oven / grill to 220 degrees. While waiting for the heat, peel the sweet potatoes and wash them thoroughly. Cut the sweet potato into strips or sticks.
2. In a large container, combine ground cumin, garlic powder, ground black pepper, chili powder, with EVOO.
3. Put the sweet potato chunks in a container and coat the sweet potato with the mixed spices. You can also use a large plastic to mix the spices with the sweet potato slices, by shaking them.
4. Place the seasoned sweet potato chunks on the roasting pan.
5. Then bake the sweet potatoes for 20 minutes.
6. Turn the sweet potato over to the other side and bake for another 15 minutes or so, until the sweet potato is browned and crispy / crunchy.
7. After cooking, place it on a plate. A healthy recipe for roasted sweet potato sticks is ready to serve.

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