Sweet potatoes come in different colors and sizes and they are a good source of vitamins, minerals, antioxidants and fiber.
Sweet potatoes can go as a main dish or side, either way, they are sure to add to the flavor of your meal. You can either bake or fry them. Did you know they also aid in weight loss because of their fiber content?
This starchy root vegetable protects your body from free radical damage and chronic diseases. They also promote the growth of good gut bacteria that eventually creates a healthy gut.
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They contain anthocyanins and other antioxidants that research shows could protect you from certain cancers.
Additionally, the beta-carotene found in sweet potatoes helps to improve eyesight and prevent vision loss.
Do you need any more convincing as to why you should add sweet potatoes to your grocery list? Well, some research proves that they enhance the brain’s functions and boost the immune system.
Prep Time: 20 minutes Cook Time: 15 minutes Serves: 4 to 6
- 100g sweet potatoes, cooked
- 1 tsp black pepper
- 2 cloves of garlic, minced
- 1 tsp salt
- 20g unsalted butter
- For the sautéed vegetables
- 10g unsalted butter
- 1 medium carrot, diced
- 10g French beans, chopped
- ½ medium yellow bell pepper, diced
- ½ medium red bell pepper, diced
- ½ tsp black pepper
- ½ tsp salt
- 50g parmesan cheese, grated
Mashed the cooked sweet potato, add black pepper, garlic, salt, butter and mash in
Grease a baking pan and scoop spoonful and fill the baking pan cups
Bake in a pre-heated oven at 180c for 5-7 minutes
Heat butter in a pan over medium heat, add the carrot, French beans, yellow bell pepper, red bell, salt, black pepper and stir
Fill the baked mashed sweet potatoes with the sautéed vegetables and sprinkle with the grated parmesan cheese
Bake for 5 minutes
Sweet potato cups filled with vegetable ready to serve