Sweet Potato for dinner?

[r0dxx]

Over the past week or so, I've been expanding my herizons with food, and trying to include more variety in my diet (instead of the same things, same time, day after day) to keep me always intrested.

I usually have 1 cup brown rice and chicken breast with olive oil for dinner. I bought a few sweet potatoes last night...

And I was wondering, this is fine right for a clean bulk?

Also is it ok to microwave them? And please excuse my newbieness, but for preparing a sweet potato...

Do I have to rinse it? I remember I made one a while ago and poked a few holes in it, and then microwaved it for 6 minutes. Also how do I measure the sweet potato to figure out cal/carb?

 

[boilermaker]

I usually take four of them, peeled and cubed and steam them. It takes about 20 minutes to steam them over boiling water in a basket. Then you can mash them up, add any flavor you want and divide into one cup servings. I usually get 5 cups from 4 good sized potatoes. Keep them in the fridge and pull them out when needed.

 

[BulkMeUp]

Yes it is ok for a clean bulk.

I wash them throughly. Slice and dice them with the skin on. Yes with the skin as it contains nutrients and fibre. Put the pieces in a bowl, toss a few frozen brocolli heads on top of it. Cover with a plastic microwaveable cover. Zap for 4 mins (1000 watts). Done!

I used to cook them in water and then drain them. Too much trouble. This way is simpler.

I measure it out by weight. You can also by volume. See nutritiondata.com

 

[Emma-Leigh]

And I was wondering, this is fine right for a clean bulk?

As long as it fits into your daily requirements then it is great!

Also is it ok to microwave them? And please excuse my newbieness, but for preparing a sweet potato...

Do I have to rinse it? I remember I made one a while ago and poked a few holes in it, and then microwaved it for 6 minutes. Also how do I measure the sweet potato to figure out cal/carb?

You can cook them how ever you want!! Microwave them (you can do it whole - just poke holes in them), Bake them in the oven (like pumpkin - just slice into 1-1.5 inch cubes and roast them in a medium oven until soft on the inside and crunchy on the outside), Steam them (just chop them into peices), mash them, or you can also use them in stir frys or other recipes...

Some stuff I have posted before:

My 'fall back' recipe idea's for sweet tato:

- Bake them in the oven like wedges: Just wash well (do not peel), cut into wedges and sprinkle with cinnamon and chilli powder then bake until soft on the inside and cruchy on the outside!!

- Bake in the oven for roast sweet potato: Just put into a dish with whole garlic cloves, some quartered onions, zucchini, eggplant, tomato etc... then cover with oragano, black pepper and a dash of lemon juice

- 'Jacket sweet Potato': Peirce with a fork and put them in the microwave on the 'jacket potato' function (or, cook both sides for about 5 minutes). Then, once cooked, cut into quaters and top with mushrooms, tomato, spinach, tuna, cottage cheese, black pepper and some avocado.

- 'Steam them': Fill a pot with boiling water and add some vegetable stock, garlic, and mixed herbs. Place the sweet potato in the steamer and steam!

- 'Sweet potato Mash': Microwave and then mash it well with some black pepper and any other flavours you wish.

- 'Sweet potato pancakes': Use them in pancake batters

- 'Sweet potato cakes': Cook and mash. Then, in a non-stick pan (no oil) caramalise some onions and garlic, add some spices (eg: an indian mix such as cumin, cardimon, garam masala and chili) then add this to the mashed sweet tato with some egg whites. Form into 'patties' and then press onto a baking tray and bake them in the oven until golden.

- 'Sweet potato pie': Blend with some pumpkin pie spice, some egg whites, some cinnamon, some stevia/splenda and some cottage cheese until well combined. Put into a tray and bake.

Yes you do need to rinse them (but do not peel them - the peel has lots of fibre and other nutrients)...


And I would weigh them before you prepare them -
3.5 oz has ~ 85 cals, 20g carb, 1.5g protein, 0.1g fat and 3g fibre