I. The practice of baking sweet potatoes with cheese
Ingredients: several sweet potatoes, a piece of cheese, 25g butter, 20g sugar, 30ml milk, one egg yolk (brush on the surface with ).
Steps:
1. Clean the sweet potato, but be careful not to over-wash it to avoid washing off the skin.
2. Cut the washed sweet potato in half with a knife, then put it in the pot and steam it (ps: don’t be too cooked, about 8 minutes is enough), take it out after steaming cold.
3. Use a spoon to scoop out the sweet potato flesh from the steamed sweet potato (note that there is a little about 0.2cm of sweet potato flesh left on the edge of the sweet potato skin, do not dig out too cleanly).
4. Press the scooped sweet potato flesh into mud with a spoon while it is still hot, add sugar, butter and chopped cheese, pour in milk and stir well.
5. Stuff the unstirred sweet potato meat back into the sweet potato tray. You can also sprinkle some grated cheese on the surface. Finally, brush a layer of egg yolk on the surface of the sweet potato tray.
6. Put a layer of butter paper or tinfoil on the baking pan first, otherwise the baking pan will be printed on it after baking~~
7. Put the Put the sweet potatoes in the preheated oven, put them in the middle of the oven, bake at 180 degrees for about 20 minutes, and you can see that the surface is golden and slightly focused.
Tips:
1. Remember not to steam the sweet potato too softly, otherwise the sweet potato shell may be too soft to form.
2. It is best to watch it while baking, because the performance of each oven is different. After the sweet potato is colored, you must pay attention to the time, otherwise it will be easily burnt~
Second, the practice of mashed sweet potato with cheese
Ingredients: 1 peeled and cooked sweet potato, 1 small piece of mozzarella cheese.
Steps:
1. First, mash the steamed and peeled sweet potatoes with an egg beater or a small spoon, and stir a little more to make the sweet potato puree as fine as possible. ;
2. Put the puree into a container that can be baked at high temperature, about 90% full;
3. Press the mashed potato flat;
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4. Use the finer end of the grater to rub the mozzarella cheese into filaments;
5. Sprinkle the grated mozzarella cheese on the sweet potato mash, Preheat the oven to 160 degrees, place the mozzarella cheese on the upper and middle layers of the oven on the baking tray, and bake for about 20 minutes, depending on the power of your oven, and the surface is browned and ready to go.
Three, the benefits of eating more sweet potatoes
Sweet potatoes contain dietary fiber, carotene, vitamins A, B, C, E and potassium, iron, copper , selenium, calcium, etc., with high nutritional value, is the champion of the “Top Ten Best Vegetables” selected by the World Health Organization. But be careful, sweet potatoes are also delicious.
Sweet potatoes must be steamed and cooked before eating, because the starch granules in sweet potatoes are not destroyed by high temperature and are difficult to digest.
Sweet potato contains an oxidase, which is easy to produce a large amount of carbon dioxide gas in the human gastrointestinal tract. For example, eating too much sweet potato will cause abdominal distension and hiccups. Sweet potatoes are high in sugar, and eating too much can stimulate the secretion of a large amount of gastric acid, making people feel “heartburn”. The contraction of the stomach is strengthened due to the stimulation of excessive gastric acid, and the gastric acid can flow back into the esophagus and vomit acid water. It is best to eat sweet potatoes with a little pickled vegetables, which can effectively inhibit stomach acid.
In addition, sweet potatoes have a lot of sugar, which the body can’t absorb for a while, and the remaining part stays in the intestines and is easy to ferment, causing abdominal discomfort. Chinese medicine believes that those with dampness blocking the spleen and stomach, qi stagnation and food accumulation should be careful to eat sweet potatoes.
The shortcoming of sweet potato is the lack of protein and fat, but now people live affluent, they no longer take sweet potato as a staple food, and the nutrients it lacks can be supplemented by other meals.
Japanese doctors found that the cancer suppression rate of cooked sweet potatoes (98.7%) was slightly higher than that of raw sweet potatoes (94.4%) through a dietary survey of 260,000 people. Philadelphia Hospital in the United States also extracted an active substance from sweet potatoes, dandrosterone, which can effectively inhibit the occurrence of colon cancer and breast cancer.
