ມັນດ້າງໄຂ່ 1 ກິໂລ

Local sweet potatoes are a delicious and nutritious root vegetable that is native to the Americas. They are a good source of fiber, vitamins, and minerals, and they can be cooked in a variety of ways.

Health Benefits

Sweet potatoes are a good source of dietary fiber, which can help to regulate digestion and promote gut health. They are also a good source of vitamins A and C, which are essential for good vision and immune function. Sweet potatoes also contain beta-carotene, an antioxidant that can help to protect against cancer and other chronic diseases.

Nutrition

A medium-sized sweet potato (about 150 grams) contains the following nutrients:

• Calories: 103
• Fat: 0.1 grams
• Saturated fat: 0 grams
• Cholesterol: 0 milligrams
• Sodium: 2 milligrams
• Carbohydrates: 27 grams
• Fiber: 4 grams
• Sugar: 18 grams
• Protein: 2 grams
• Vitamin A: 1,500 micrograms (375% of the DV)
• Vitamin C: 25 milligrams (31% of the DV)
• Iron: 1 milligram (5% of the DV)
• Calcium: 15 milligrams (4% of the DV)
• Potassium: 540 milligrams (12% of the DV)

Cooking Recipes

Sweet potatoes can be cooked in a variety of ways. They can be boiled, baked, roasted, mashed, or fried. Here are a few recipes to get you started:

• Sweet Potato Fries

Preheat oven to 400 degrees F (200 degrees C). Cut sweet potatoes into thin strips. Toss with olive oil, salt, and pepper. Spread on a baking sheet and bake for 20-25 minutes, or until golden brown.

• Sweet Potato Soup

Preheat oven to 400 degrees F (200 degrees C). Cut sweet potatoes into large chunks. Toss with olive oil, salt, and pepper. Spread on a baking sheet and bake for 20-25 minutes, or until tender. In a large pot, combine cooked sweet potatoes, chicken broth, onion, garlic, and thyme. Bring to a boil, then reduce heat and simmer for 15 minutes. Puree the soup in a blender or food processor until smooth. Season with salt and pepper to taste.

• Sweet Potato Hash

Preheat oven to 400 degrees F (200 degrees C). In a large bowl, combine sweet potatoes, onions, and bell peppers. Toss with olive oil, salt, and pepper. Spread on a baking sheet and bake for 20-25 minutes, or until golden brown.

How to Store

Sweet potatoes can be stored in a cool, dark place for up to 2 weeks. If you are not going to use them within 2 weeks, you can freeze them. To freeze sweet potatoes, peel and chop them into desired size. Place in a single layer on a baking sheet and freeze for 1-2 hours. Once frozen, transfer to a freezer-safe bag or container. Sweet potatoes can be stored in the freezer for up to 6 months.

Enjoy!