- Learn more about the benefits for bodybuilding
- Healthy recipes with sweet potatoes
- 1. Sweet potato with chicken
- 2. Sweet potato chips
- 3. Sweet potato cookies
- 4. Cheese bread with sweet potatoes
- 5. Sweet potato brownie
Sweet potatoes have an excellent ability to provide energy due to their healthy carbohydrates that do not excessively raise blood sugar levels, making them an excellent option for those who work out frequently.
In addition, when consumed in small quantities, it can also be used in weight loss diets as it helps to decrease hunger quickly. See how your diet should be if you want to gain muscle and lose weight.
Therefore, some of the main health benefits of sweet potatoes include:
- Facilitates the increase of muscle mass because it provides the necessary energy for training; Helps to control diabetes because it has low glycemic index; It slims because it decreases appetite; It strengthens the immune system because it has a good amount of vitamin A; It improves the functioning of the intestine, because it is very rich in fibers.
The best way to obtain all the benefits of sweet potatoes in the diet is to cook them in a cooked and unpeeled manner, avoiding frying as frying increases the fat in the potato, damaging health.
| Baked sweet potato | Baked sweet potatoes | Sweet Potato Fries | |
| Calories | 125 | 143 | 368 |
| Proteins | 1.8 g | 1.13 g | 2.7 g |
| Fats | 0.70 g | 0.12 g | 14.60 g |
| Carbohydrates | 27.90 g | 34.47 g | 60.10 g |
| Calcium | 30 mg | 28 mg | 45 mg |
| Iron | 0.7 mg | 1.38 mg | 1.6 mg |
These amounts are per 100 g of sweet potatoes and the baked potato was wrapped in aluminum foil for baking in the oven and therefore no fat was added.
Sweet potatoes have a similar appearance but are not yacon potatoes. Learn more about yacon potatoes at: Yacon potatoes.
Learn more about the benefits for bodybuilding
The benefits of sweet potatoes for weight training are to provide energy for training, assist in burning fat and gaining muscle mass because it releases glucose into the blood more slowly.
Sweet potatoes can be eaten at main meals such as lunch and dinner on days when you are training accompanied by low-fat protein foods such as chicken or turkey, egg or fish. In addition, it is important to always include a salad of various vegetables in the meal.
Healthy recipes with sweet potatoes
A good recipe for sweet potatoes is the recipe for sweet potatoes with chicken because the combination of these two foods is nutritionally balanced and you only need to add a vegetable salad to have a complete and balanced meal. In addition, sweet potatoes can also be used in diets to lose weight. See how in: Sweet Potato Diet for Weight Loss.
1. Sweet potato with chicken
Ingredients
- 1 chicken fillet2 sweet potatoesWhite wineBlondeLemonOregano
Method of preparation
Season the chicken with wine, bay leaf, lemon and oregano. Roast the potatoes in the oven wrapped in foil for 30 minutes. Grill the chicken fillet. Accompany with a salad of red cabbage, peppers, tomatoes and arugula, seasoning with oil and vinegar.
2. Sweet potato chips
Ingredients
- In a large bowl, combine the oil, salt, pepper, salt, pepper, and salt and pepper to taste.
Method of preparation
Cut the potato, with or without peel, into very thin slices and spread in a form lined with parchment paper, so that the slices are separated from each other. Place in a preheated oven at 180ºC for about 20 to 60 min or until the potatoes are golden and crispy, adding olive oil, salt, rosemary and pepper at the end to season, or just herbal salt.
3. Sweet potato cookies
Ingredients
- 2 cups of boiled and squeezed sweet potatoes1 cup of brown sugar2 cups of white wheat flour2 cups of whole wheat flour2 tablespoons of margarineSalt to taste
Method of preparation
Mix all the ingredients until a uniform dough does not stick to the hands. Shape the round or toothpick cookies and spread them in a greased shape, so that they are separate from each other. Bake in medium preheated oven until golden.
4. Cheese bread with sweet potatoes
Ingredients
- 100 g of boiled sweet potatoes1 egg2 tablespoons of water1 tablespoon of extra virgin olive oil100 g of ricotta1 scoop of unflavored powdered whey1 cup of sour powder 1/2 cup of sweet powder
Method of preparation
Place the sweet potato, egg, water, olive oil and ricotta in a blender and blend until smooth. Then, turn in a bowl and add the remaining ingredients, stirring well. Put everything in the refrigerator for about 15 minutes until the dough is firmer.
Make balls with the dough and place on a baking sheet brushed with oil. Bake at 160ºC for 15 minutes or until golden.
5. Sweet potato brownie
Ingredients
- 2 cup of cooked sweet potato1 cup of water4 tablespoons of powdered cocoa or carob 1 cup of 70% chopped chocolate4 tablespoons of stevia powder or honey sweetener2 cup of almond flour, oatmeal or rice flour4 eggs1 teaspoon of yeast in powder
Method of preparation
Cook the sweet potatoes, remove the peel and reserve. In a bowl, beat the eggs until they double in size and then add the remaining ingredients, stirring well. You can use a processor, blender or mixer. take to bake in a greased pan for about 25 minutes in a medium oven.
See also how to make and how to use sweet potato flour to gain muscle mass.
