There's a lot of Latin fruits and vegetables that I love in the fall but none of them stand out as much as the sweet potato.
The reason I love sweet potatoes (like the Cuban boniato) isn't just because it's delicious but because it's actually a GREAT aid in weight loss. As they pointed out on FitSugar.com earlier today, there are three great reasons why sweet potatoes help you lose weight. First of all, they're naturally sweet so they make a great low-calorie treat. Secondly, they regulate blood sugar which helps to avoid those spikes-and-dips in energy that make you crave sugar and carbs after eating white potatoes. Last but not least, they're full of fiber which helps to control hunger since they leave you feeling fuller longer. Not convinced yet? Well, did I mention they're delicious?! Just take a look at these 5 amazing Latin sweet potato recipes and indulge in the healthy veggie!
Read more ¿Qué más? 10 Latin vegetables & fruit to eat this fall
Tortilla Española with Sweet Potatoes
Ingredients: 6 eggs (scrambled), 1/4 lb bacon (diced), 1 medium sweet potato (chopped), 1/2 sweet onion (chopped), 1/2 green pepper (chopped), 2 tablespoons freshly chopped cilantro, 1 teaspoon cumin, pepper to taste
Directions:
1. Preheat oven broiler. Place bacon in large frying pan and cook over medium low heat until it is about halfway done. Add sweet potatoes and continue to cook until bacon is crisp and potatoes have softened. Add onions and peppers and cook until tender crisp.
2. Scramble eggs and add pepper, cumin and cilantro to eggs. Whisk eggs well and pour egg mixture over vegetables. Cook over medium low heat until eggs have set up and then place in oven under broiler. Cook until lightly browned.
Recipe courtesy of Eclectic Recipes.
Chipotle Black Bean and Sweet Potato Empanada
Ingredients (For the Dough): 2 1/4 cups unbleached all-purpose flour (I mixed 1/2 unbleached all purpose and half wheat), 1 1/2 teaspoons salt, 1/2 cup butter cold and cubed, 1 egg, 1/3 cup cold water, 1 tablespoon apple cider vinegar. Ingredients (For the Filling): 1 tablespoon oil, 2 mediums sweet potatoes peeled, 1/2 medium white onion diced, 1 clove garlic, 1/3 cup water, 1 medium red pepper diced, 1 cup black beans drained and rinsed if using canned, 1/2 cup fresh cilantro, 1 teaspoon chipotle powder, 1/2 teaspoon each salt and pepper, Egg Wash, 1 egg, 2 tablespoons water, paprika for topping
Directions:
- In a medium bowl, combine flour and salt. Cut butter into flour mixture with either a pastry blender or your hands (my preferred method) until butter is in small pieces–about the size of peas. In a separate bowl, whisk together egg, water, and vinegar. Pour over dry and ingredients and mix with a fork until dough begins to come together (yet will still look quite shaggy). Dump out onto a slightly floured surface and knead dough together. Wrap in plastic and place in the refrigerator for an hour.
2. While dough chills, heat oil over medium heat and begin by sauteing onions and peppers. Once onions begin to cook through, about 4-5 minutes, stir in garlic. Continue to cook for 1 to 2 more minutes. Next, add in sweet potatoes (should be in small 1/2 inch chunks) and water. Still occasionally and let cook until sweet potatoes begin to soften. If you find the water drying out too fast, add a little more water.
3. Once sweet potatoes have cooked through, stir in remaining ingredients and cook for another 3 to 4 minutes until everything is heated through. Set aside and begin to roll out empanada dough.
4. Pre-heat oven to 400˚ F.
5. Whisk together egg and water. To assemble empanadas, divide the dough into 12 pieces (this dough will freeze if you don’t feel like making all 12–however you will have left over filling.) Roll each piece of dough out into 6″ circles that are about 1/2 inch thick. Place 1/3 cup of filling inside the circle, brush the edges with the egg wash, fold over and crimp the edges together. Place on a baking tray covered with parchment paper, brush with egg wash, and sprinkle with paprika. Repeat with remaining dough.
6. Bake for 30 minutes or until empanada is golden brown. Serve with your favorite salsa or sauce.
Recipe courtesy of Naturally Ella.
Sweet Potato Tacos with a Spicy Yogurt Sauce
Ingredients: 1.5 sweet potatoes (cut into small cubes), 2 carrots (diced), 1 red onion, (diced), Cilantro, diced (it’s a garnish, so use as much as you like), 1/2 heaping tsp. chili powder (I would use about 1-1.5 tsp to increase the spiciness of the dish), 1 tsp paprika (I would use 2 tsp., again to increase the spice), 1/2 heaping tsp cumin, 1/8 tsp cayenne pepper (optional, if you like it spicy), 4-5 cloves garlic (minced), 1 can (15 oz.) refried black beans, Taco seasoning (to taste), 1 container (6 oz.) of 0% Greek Yogurt, 6 Corn tortillas, 1 Tbsp olive oil
Directions:
1. Cut up your veggies: sweet potatoes, onions, and carrots. Meanwhile, heat the black beans over low heat and add taco seasoning to taste (the more you add, the spicier it will be. I used a couple tsp).
2. Saute the onions, carrots, sweet potatoes in olive oil over medium heat. Add in the garlic, chili powder, cumin, paprika, and cayenne if you’re using it. Let the mixture cook until the potatoes are soft. (If you want it to cook quickly, cover the pan and just stir every couple minutes)
3. While the veggies are cooking, chop your cilantro and set aside.
4. Prepare your yogurt sauce. Empty the Greek Yogurt into a bowl, and stir in a couple tsp of taco seasoning (taste it periodically to make sure it’s achieved the spice level you want). Add 1-2 Tbsp water to thin out the yogurt mixture (the more water you add, the thinner it will get). Mix everything together until the yogurt is smooth.
5. Begin assembling your tacos! Heat up your corn tortillas, and on each tortilla put: 2-3 Tbsp refried black beans, 1/3 cup of the veggie mixture, 1-3 Tbsp of the yogurt mixture (depending on how much sauce you want), and a sprinkle of cilantro.
Recipe courtesy of The Picky Eater.
Black Bean Stew with Sweet Potatoes & Mango
Ingredients: 1 tablespoon vegetable oil, 125g (or about 1/4 lb.) chorizo sausage (chopped), 155g (or about 1/3 lb.) cooked ham (chopped), 1 medium onion (chopped), 2 cloves garlic (crushed), 2 medium sweet potatoes (peeled and diced), 1 red capsicum (chile pepper, diced), 2 cans (400 grams each or 14 oz.) chopped tomatoes, 1 small hot green chilli (diced), 1 1/2 cups water, 2 cans (14-15 oz.) black beans (rinsed and drained), 1 mango (peeled, stone removed and diced), half a bunch fresh coriander (chopped), salt to taste
Directions:
1. Heat the oil in a large pot over medium heat, and cook the chorizo and ham for 5 minutes. Add the onion and cook until tender. Add garlic and cook until soft then mix in the sweet potatoes, capsicum, tomatoes, chilli and water. Bring to a boil, reduce heat to low, cover and simmer 15 minutes or until sweet potatoes are tender.
2. Add the beans and cook uncovered until heated through. Stir in the mango and coriander, and season with salt.
Recipe courtesy of AllRecipes.com.
Baked Chipotle Sweet Potato Fries with Pumpkin Pie Dip
Ingredients (For the Sweet Potato Fries): 1 sweet potato (about 5 inches long, peeled and cut into 1/4 inch fries), 2 tsp olive oil, sea salt, ground chipotle chile, garlic powder. Ingredients (For the Pumpkin Pie Dip): 1 can (15 oz.) pumpkin, 3/4 cup brown sugar (Splenda would work too), 1 tsp vanilla, 1/8 tsp cinnamon, 1/8 tsp pumpkin pie spice (or more to taste), 6 oz fat free Greek yogurt, 8 oz cool whip free
Directions (For the Sweet Potato Fries):
In a medium bowl, toss sweet potatoes with olive oil, salt, garlic powder and chipotle chile powder. Spread potatoes on a baking sheet. Avoid crowding so potatoes get crisp. Bake 15 minutes. Turn and bak__e__ an additional 10-15 minutes. Ovens may vary so keep an eye on them and be sure to cut all the potatoes the same size to ensure even cooking.
Directions (For the Sweet Potato Fries):
Mix pumpkin with brown sugar, vanilla and spices, blend well. Mix in yogurt. Fold in cool whip and chill in refrigerator until ready to eat.
Recipes courtesy of Skinny Taste.
