Source(google.com.pk)
Sweet Potato Casserolethe buttery texture and sweet, yet savory taste, makes this dish a Thanksgiving favorite. The various minerals and vitamins in this beat-carotene spud also make this dish the crown of health benefits, including healthy digestion (hello, infamous thanksgiving indigestion), at any table.
Skip the butter and cream to maximize your benefits of consuming this delicious dish. The following are some health-conscious, but still delicious, options.
Here is a scrumptious recipe that gets its fully-loaded flavor from honey and freshly grated orange zest.
Ingredients
2 1/2 pounds sweet potatoes, (3 medium), peeled and cut into 2-inch chunks
2 large eggs
1 tablespoon canola oil
1 tablespoon honey
1/2 cup low-fat milk
2 teaspoons freshly grated orange zest
1 teaspoon vanilla extract
1/2 teaspoon salt
Topping
1/2 cup whole-wheat flour
1/3 cup packed brown sugar
4 teaspoons frozen orange juice concentrate
1 tablespoon canola oil
1 tablespoon butter, melted
1/2 cup chopped pecans
Healthy Mock-Southern Sweet Potato Pie Recipe
Ingredients:
For Crust:
1 1/4 cups flour
1/4 teaspoon sugar
1/3 cup skim milk
2 Tablespoons vegetable oil
For Filling:
1/4 cup white sugar
1/4 cup brown sugar
1/2 teaspoon salt
1/4 teaspoon nutmeg
3 large eggs, beaten
1/4 cup canned evaporated skim milk
1 teaspoon vanilla extract
3 cups sweet potatoes, cooked, mashed
Directions:
1. Preheat oven to 350 degrees F.
To prepare crust:
2. Combine flour and sugar in bowl.
3. Add milk and oil to flour mixture.
4. Stir with fork until well mixed. Then form pastry into smooth ball with your hands.
5. Roll ball between two, 12-inch squares of waxed paper, using short, brisk strokes, until pastry reaches edge of paper.
6. Peel off top paper and invert crust into 9-inch pie plate.
To prepare filling:
7. Combine sugars, salt, nutmeg, and eggs.
8. Add milk and vanilla. Stir.
9. Add sweet potatoes and mix well.
Putting it together:
10. Pour mixture into pie shell.
11. Bake for 60 minutes or until crust is golden brown. Cool and cut into 16 slices.
Heart healthy sweet potato recipes are available online. Choosing heart healthy recipes may be beneficial for controlling heart disease, and reducing the risk of heart attacks. Consider heart healthy recipes which include foods that reduce cholesterol. Avoid recipes that are high in saturated and trans fat. Below, OrganizedWisdom has created a list of sites that offer heart healthy sweet potato recipes.
Fast Facts:
Sweet potatoes are an excellent source of vitamin A and vitamin C.
Fresh herbs can be substituted for salt to lower the sodium in your diet.
Foods such as sweet potatoes, barley, quinoa, olive oil, and almonds are beneficial in reducing heart disease.
Omega-3 fatty acids, which can be found in foods such as salmon and walnuts, help to lower blood pressure, decrease triglyceride levels, and decrease the risk of arrhythmias.
Healthy fruits, vegetables, and grains are also good for heart health.
See our slideshow on 20 heart healthy foods for more tips.
It's no surprise that sweet potatoes are at the top of nearly everyone's healthiest foods list. One baked, medium-sized sweet potato contains 438% of your daily value of vitamin A (a white potato contains 1%), 37% of your vitamin C, and some calcium, potassium, and iron too. All this at just 105 calories!
What's more, they also deliver 4 grams of dietary fiber—16% of the daily value—and absolutely zip in terms of fat.
And luckily there are many ways to whip them up. Here are 25 great (even kid-friendly!) sweet potato recipes.
Craving french fries? Whip up these oven-roasted sweet-potato wedges instead. A healthier way to satisfy those cravings, this recipe delivers more taste too, with a kick provided by mustard, garlic, and rosemary. Try them with a dip, as a snack all by themselves, or as a side dish; they pair particularly well with lamb.
This dish is a great way to get more vitamin A and beta carotene. Both the carrots and the sweet potatoes deliver oodles of both, making this recipe particularly good for both your skin and vision.
Pair it with a whole grain baguette for a hearty and satisfying meal.
This lightened-up take on a holiday classic is perfect for the season or really any time you need a hearty and healthy comfort food. The brown sugar and pecan topping will have kids (and adults!) clamoring for more.
To make this dish even healthier, use half-and-half instead of butter to cut down on fat and calories.
Healthy Sweet Potato Recipe Sweet Recipes In Urdu Indian With Milk In Hindi With Bread With Maida For Kids For Holi In Hindi For Diwali With Carrat
Healthy Sweet Potato Recipe Sweet Recipes In Urdu Indian With Milk In Hindi With Bread With Maida For Kids For Holi In Hindi For Diwali With Carrat
Healthy Sweet Potato Recipe Sweet Recipes In Urdu Indian With Milk In Hindi With Bread With Maida For Kids For Holi In Hindi For Diwali With Carrat
Healthy Sweet Potato Recipe Sweet Recipes In Urdu Indian With Milk In Hindi With Bread With Maida For Kids For Holi In Hindi For Diwali With Carrat
Healthy Sweet Potato Recipe Sweet Recipes In Urdu Indian With Milk In Hindi With Bread With Maida For Kids For Holi In Hindi For Diwali With Carrat
Healthy Sweet Potato Recipe Sweet Recipes In Urdu Indian With Milk In Hindi With Bread With Maida For Kids For Holi In Hindi For Diwali With Carrat
Healthy Sweet Potato Recipe Sweet Recipes In Urdu Indian With Milk In Hindi With Bread With Maida For Kids For Holi In Hindi For Diwali With Carrat
Healthy Sweet Potato Recipe Sweet Recipes In Urdu Indian With Milk In Hindi With Bread With Maida For Kids For Holi In Hindi For Diwali With Carrat
Healthy Sweet Potato Recipe Sweet Recipes In Urdu Indian With Milk In Hindi With Bread With Maida For Kids For Holi In Hindi For Diwali With Carrat
Healthy Sweet Potato Recipe Sweet Recipes In Urdu Indian With Milk In Hindi With Bread With Maida For Kids For Holi In Hindi For Diwali With Carrat
Healthy Sweet Potato Recipe Sweet Recipes In Urdu Indian With Milk In Hindi With Bread With Maida For Kids For Holi In Hindi For Diwali With Carrat
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