How to cook purple sweet potato
Purple sweet potato has become a popular choice for healthy diet in recent years due to its rich nutrition and unique taste. This article will combine the hot topics and hot content on the Internet in the past 10 days to introduce you to the cooking method of purple sweet potato in detail and provide structured data for reference.
1. Nutritional value of purple sweet potato
Purple sweet potato is rich in anthocyanins, dietary fiber, vitamins and minerals, and has the effects of antioxidants, promoting digestion and enhancing immunity. The following is a nutritional comparison between purple potatoes and other potatoes:
| Nutritional information | Purple sweet potato (per 100g) | Sweet potato (per 100g) | Potatoes (per 100g) |
|---|---|---|---|
| Calories (kcal) | 86 | 90 | 77 |
| Dietary fiber (g) | 3.0 | 2.5 | 1.7 |
| Vitamin C (mg) | 24 | 19 | 13 |
| Anthocyanins (mg) | 150-200 | 0 | 0 |
2. Purchasing and handling of purple sweet potatoes
1.Buying Tips: Choose purple potatoes with smooth skin, no damage, and uniform color to avoid sprouting or moldy purple potatoes.
2.Cleaning method: Rinse the surface soil with clean water and scrub gently with a soft brush if necessary.
3.Peeling recommendations: The skin of purple sweet potato is thin and can be cooked directly with the skin on to retain more nutrients. If you need to peel it, it is recommended to cook it after cooking.
3. How to cook purple sweet potato
The following are the most popular purple potato cooking methods on the Internet in the past 10 days:
| cooking method | time required | difficulty | Recommendation index |
|---|---|---|---|
| Steamed purple sweet potato | 20-25 minutes | simple | ★★★★★ |
| Boil purple sweet potato | 15-20 minutes | simple | ★★★★☆ |
| Roasted purple sweet potato | 40-50 minutes | medium | ★★★★☆ |
| Purple sweet potato porridge | 30-40 minutes | simple | ★★★★★ |
| Purple sweet potato puree | 25 minutes | medium | ★★★★☆ |
1. Steamed purple sweet potato (best to retain nutrients)
Steps:
① Wash the purple sweet potato and cut into pieces (optional);
② Add water to the steamer and bring to a boil, add purple sweet potatoes;
③ Steam over high heat for 20-25 minutes, until it can be easily penetrated with chopsticks.
2. Boil purple sweet potatoes (quick and easy)
Steps:
① Wash the purple sweet potatoes and put them into the pot under cold water;
② After the water boils, turn to medium-low heat and simmer for 15-20 minutes;
③ Remove and drain to avoid nutrient loss caused by soaking in water for too long.
3. Recommended creative ways to eat
According to the popularity of social platforms in the past 10 days, the following eating methods have received the most attention:
| Creative ways to eat | core raw materials | heat index |
|---|---|---|
| Purple sweet potato milk oatmeal cup | Purple sweet potato puree + milk + oats | ★★★★★ |
| Purple potato cheesecake | Purple potato puree + cheese + hand cakes | ★★★★☆ |
| Purple sweet potato and white fungus soup | Purple sweet potato + white fungus + wolfberry | ★★★★☆ |
4. Cooking Tips
1.Anti-oxidation: Cut purple potatoes can be soaked in lemon water or salt water to prevent discoloration;
2.Matching suggestions: Paired with milk and coconut milk to enhance the taste, cooked with ginger slices to neutralize the coldness;
3.Save method: Cooked purple sweet potatoes can be stored in the refrigerator for no more than 3 days and frozen for 1 month.
5. Frequently Asked Questions
Q: Why do purple sweet potatoes turn blue after being cooked?
A: This is a normal reaction of anthocyanins when they meet alkaline water. Adding a little white vinegar can maintain the purple color.
Q: Can diabetics eat purple sweet potatoes?
A: It can be eaten in moderation. It is recommended to choose steaming method and combine it with protein food to delay the rise of blood sugar.
With the above methods and data, I believe you can easily cook delicious and nutritious purple potato dishes. The various ways to eat purple sweet potato can not only meet your health needs, but also add color to the table. Come and try it!
check the details
check the details
en
