english version? Click \”Continue Reading\” then here!
This is what we call sweet potatoes here in California, the famous Sweet Potato. I love most of the recipes with this root and it’s not the first time I put something with sweet potatoes here (see the sweet potato truffles). I love making stuffed sweet potatoes to break the routine a little at home, especially when I want to alternate the options for side dishes. They work as healthy alternatives because they are naturally sweet, low glycemic and still gluten-free.
Sweet potatoes can be an excellent source of good carbohydrates because they are rich in fiber, full of vitamin A (the presence of beta-carotene that guarantees this orange color and antioxidant action), B vitamins, copper and potassium.
Let’s fill!
The truth is that you can stuff it with any protein you like (vegetable or animal), paste or seasoning, which is very likely to be amazing! In this recipe I used my cashew nut cheese, which guarantees a perfect combination between sweet and that salty, half bitter, in addition to increasing the nutrient content in the recipe. Other options that look great: chickpea paste, goat cheese, guacamole (or avocado) are also one of the ingredients that I mix the most when I want to make this roasted potato.
Fear of carbohydrates?
Many of my patients ask me about sweet potato consumption because they are afraid of carbohydrates. If you have a very active routine, with regular physical activities, especially of medium and high intensity, sweet potatoes can and should be included in the routine as a source of carbohydrate. Proper consumption of carbohydrates is essential so that there is a stock of available and sufficient energy within the muscles and liver, otherwise, there is easier muscle fatigue, a drop in performance and an immune system.
If you are not very active or are looking to lose weight, I suggest being careful with just the amount in this recipe, opting for smaller potatoes. The presence of protein and fats of the as well as filling also helps in a slower digestion of the potato, delaying the release of glucose in the blood (blood glucose = the result of the breakdown of potato carbohydrates), this is super important so that it does not have Peaks of the hormone insulin. Excessive carbohydrates can be converted into fat by your body, which is not what we want. Therefore, it is worth talking to your nutritionist to adjust the amount and personal need.
I always say to my patients: better to worry about acquiring a more active life, choosing an activity that adds pleasure and quality of life, instead of worrying about carbohydrates. Of course I mean good carbohydrates, those who are naturally rich in fiber, phytochemicals who help us fight free radicals (molecules that attack our cells) and leave us satisfied for longer. Some examples: roots, fruits (it is not worth fruit juice) and whole grains.
Refined carbohydrates should be an exception in the routine, because in addition to having zero or very few nutrients, they are rich in sugar and can increase their probability of developing lifestyle diseases (diabetes, cardiovascular diseases, dyslipidemia, obesity, cancer and etc.). Examples: pasta, refined sugar, white bread, soft drinks, alcohol, pizza and cakes made with refined flour).
recipe:
Ingredientes:
- 1 sweet potato
filling:
- 1/4 of avocado, chopped into cubes
- 1 tablespoon of cashew nut cheese paste (can replace with eggplant paste, chickpeas or goat cheese)
- ••Alfafa to taste.
Instructions:
- Pierce the raw potato and already washed with a fork to help with the cooking of the potato.
- Bake the potato at 180 C for 40 minutes (no need to line with aluminum foil, just wash the variety well and place in the preheated oven).
- Remove the potato from the oven and wait for it to cool a little so it doesn’t burn.
- With a tablespoon, remove a little from the core of the potato, so that the filling fits.
- Filling your potato with the ingredients listed. If you want, you can return to the oven for another 10 minutes. I prefer not to bake again.
- Good appetite!!!
Extras:
Potato peel: Wash the potato variety well before baking so you can consume the skin too, especially if they are organic potatoes. There is a higher concentration of fibers and minerals in the bark, so why not enjoy everything?
get organized: Leave the potatoes already roasted, even more so if you, like me, prefer to cook most of your foods in one day. You will only have the work of stuffing and putting to heat in the oven! If you want some help, see my How to cook for the whole week.
stuffed sweet potatoes
sweet potatoes fries are my favorite but I am not going to lie, stuffed sweet potatoes can be amazingly good as well. Besides the versatility of this root (You Can Use in Sweet and Salty Recipes), Sweet Potatoes are an excellent source of friendly carbohydrates (with low glycemic index), very rich in vitamin a (beta-carotene is the one in charge for the orange color and antioxidant action), full of fiber, b vitamins, copper, and Potassium.
Concerned About Carbs?
My clients are always concerned about their carbohydrate intake! Carbohydrates have gotten a bad rep Lately, in part deservedly so. but sweet potatoes are one of the carbs that are low in glycemic impact and high in nutrients that can fight free radicals (bad molecular guys that attack cells in the body) and Provide you fuel to do your regular activities.
if you are an active person, with regular physical activities, you can not avoid carbs, trust me. ID Just Recommend to Choose by Good Ones (e.g. roots, some veggies, and fruits) and avoided the refined ones (e.g. refined sugar, soda, white bread, regular muffins or pizza). Carbohydrates can help you to build glycogen, which provides your body with a storage form of energy inside your muscles and live. when you will need this glycogen? during workouts and fasting, for example. So, if you don’t have a proper carbohydrate intake, you will lack in energy inside your muscles, will be more likely to fatige, declare your performance, and mess up with yours Immune System!
On the other hand, if you are a sedentary person, or looking to loose some pounds, you definitely should be mindful about the quantity and quality of carbs (as i already said on the previous paragraphs). So, in this case id recommend you to pick a small potato and always have a professional guidance (nutritionist or physician) to help you understand your personal need of Carbohydrates.
Recipe:
ingredients:
- 1 sweet potato
Filling:
- 1/4 Avocado Chopped
- 1 tablespoon cashew cheese (Can Substitute Eggplant Paste, Humus, Tahini or Goat Cheese)
- Alfalfa to Taste.
instructions:
- wash the sweet potatoes to remove any dirt. With a fork, prick the sweet potatoes in a few spots and place them into a sheet pan.
- bake potatoes at 400 degrees f for 40 minutes.
- Remove the potatoes from the oven and allow them cool down a little bit.
- cut a long slit in the top of each sweet potato
- With a tablespoon, scoop out the insides, but only enough to fill in with the other ingredients.
- Put sweet potatoes back into the over for 10-15 minutes.
- Serve hot. You can add sea salt and black pepper to taste.
Extras:
more recipes with sweet potatoes? check my sweet potato truffles. Amazing Dessert Recipe!
Organize Yourself: Bake the Sweet Potatoes with the Rest of the Staple Food in One Unique Day! check my Meal Plan Guide.