Sweet Potato White Skin,1 kg

Sweet Potato (White Skin) Overview

White-skinned sweet potatoes, while less common than their orange counterparts, have a mildly sweet flavor and starchy texture. They are often creamier and less intense in sweetness, making them perfect for both savory and slightly sweet dishes. White sweet potatoes are rich in fiber, vitamins, and minerals, making them a nutritious addition to meals.

Health Benefits of White-Skinned Sweet Potatoes

1. High in Fiber: Helps improve digestive health and keeps you feeling full longer.
2. Rich in Vitamins: High in vitamin C and B vitamins, especially B6, which supports immune function and metabolism.
3. Contains Antioxidants: Helps combat oxidative stress, which is beneficial for heart health.
4. Good for Eye Health: Contains beta-carotene, though less than orange sweet potatoes, which supports eye health.
5. Regulates Blood Sugar: Low glycemic index and fiber help maintain stable blood sugar levels.

Nutritional Value (Per 100g of Raw White Sweet Potato)

• Calories: 86 kcal
• Protein: 1.6 g
• Carbohydrates: 20 g
• Fiber: 3 g
• Fat: 0.1 g
• Vitamin C: 19.6 mg
• Potassium: 337 mg
• Vitamin B6: 0.2 mg
• Calcium: 30 mg

How to Eat White Sweet Potatoes

1. Boiled: Simple, versatile, and can be mashed, used in salads, or as a side.
2. Baked: Baking enhances the natural sweetness and gives a rich, creamy texture.
3. Roasted: Season and roast to bring out a caramelized flavor.
4. In Soups or Stews: Adds creaminess and nutrition to soups.
5. In Desserts: Perfect for sweet recipes, like pies and puddings.

Flavor Profile of White Sweet Potato

White sweet potatoes have a mild, slightly nutty, and starchy flavor with subtle sweetness. Their taste is more earthy than regular potatoes, and their texture is creamier and less sugary than orange sweet potatoes.

Recipes Using White-Skinned Sweet Potatoes

Indian Recipes

1. Sweet Potato Sabzi

   • Ingredients:
     • White sweet potatoes: 2, cubed
     • Oil: 1 tbsp
     • Cumin seeds: 1/2 tsp
     • Turmeric powder: 1/2 tsp
     • Red chili powder: 1/2 tsp
     • Salt: to taste
   • Steps:
     1. Heat oil, add cumin seeds, then add cubed sweet potatoes.
     2. Add turmeric, chili powder, and salt; cook until tender.

2. Sweet Potato Raita

   • Ingredients:
     • Boiled sweet potato: 1, cubed
     • Yogurt: 1 cup
     • Cumin powder: 1/4 tsp
     • Salt and black pepper: to taste
   • Steps:
     1. Mix yogurt, cumin, salt, and pepper.
     2. Add sweet potatoes and chill before serving.

3. Masala Baked Sweet Potatoes

   • Ingredients:
     • Sweet potatoes: 2, sliced
     • Oil: 1 tbsp
     • Garam masala: 1/2 tsp
     • Salt and pepper: to taste
   • Steps:
     1. Coat sweet potatoes with oil, salt, and garam masala.
     2. Bake at 200°C (400°F) for 25 minutes.

4. Sweet Potato and Chickpea Curry

   • Ingredients:
     • Sweet potatoes: 2, diced
     • Chickpeas: 1 cup (cooked or canned)
     • Onion: 1, chopped
     • Tomato: 1, chopped
     • Garlic: 2 cloves, minced
     • Curry powder: 1 tsp
     • Salt and pepper: to taste
   • Steps:
     1. Sauté onion, garlic, add tomatoes, spices, and cook until softened.
     2. Add sweet potatoes and chickpeas, cook until tender.

5. Sweet Potato Paratha

   • Ingredients:
     • Whole wheat flour: 1 cup
     • Mashed sweet potato: 1/2 cup
     • Salt: to taste
     • Oil: for cooking
   • Steps:
     1. Mix flour, mashed sweet potatoes, and salt to form a dough.
     2. Roll out parathas and cook with a little oil until golden.

Non-Indian Recipes

1. Baked Sweet Potato Fries

   • Ingredients:
     • Sweet potatoes: 2, cut into fries
     • Olive oil: 1 tbsp
     • Salt and pepper: to taste
   • Steps:
     1. Toss fries with oil, salt, and pepper.
     2. Bake at 200°C (400°F) for 20-25 minutes, flipping halfway.

2. Sweet Potato and Black Bean Tacos

   • Ingredients:
     • Sweet potatoes: 1, diced
     • Black beans: 1 cup
     • Taco seasoning: 1 tsp
     • Tortillas: 4
     • Toppings (lettuce, salsa, avocado): as desired
   • Steps:
     1. Cook sweet potatoes with taco seasoning until tender.
     2. Assemble tacos with sweet potatoes, black beans, and toppings.

3. Sweet Potato Salad

   • Ingredients:
     • Boiled sweet potatoes: 2, diced
     • Red bell pepper: 1, diced
     • Red onion: 1/4 cup, diced
     • Olive oil: 1 tbsp
     • Lemon juice: 1 tbsp
     • Salt and pepper: to taste
   • Steps:
     1. Mix sweet potatoes, red bell pepper, and red onion.
     2. Dress with olive oil, lemon juice, salt, and pepper.

4. Sweet Potato Mash

   • Ingredients:
     • Sweet potatoes: 2, boiled
     • Butter: 1 tbsp
     • Milk: 2 tbsp
     • Salt and pepper: to taste
   • Steps:
     1. Mash sweet potatoes with butter, milk, salt, and pepper until smooth.

5. Roasted Sweet Potato Soup

   • Ingredients:
     • Sweet potatoes: 2, peeled and cubed
     • Onion: 1, chopped
     • Vegetable broth: 3 cups
     • Olive oil: 1 tbsp
     • Salt and pepper: to taste
   • Steps:
     1. Roast sweet potatoes with olive oil until tender.
     2. Blend with onion, broth, salt, and pepper until smooth.

White-skinned sweet potatoes are a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with them in your cooking to discover their unique flavor and texture!