How to Make Sweet Potato Puree: A Simple Guide

Eating warm sweet potato puree on a cold day is particularly heartwarming. So, how to make sweet potato puree? You'll know after reading this.

How to Make Sweet Potato Puree?

Sweet potatoes have a delicate texture and are easy to cook, making them especially suitable for those on a weight loss journey.

Ingredients

2 pounds whole sweet potatoes, pricked with a fork

½ teaspoon salt

½ teaspoon black pepper

½ cup buttermilk

½ cup skim milk

6 tablespoons butter, softened

Steps

Preheat the oven to 425°F (220°C) first. Adjust the grill to the upper - middle position. Line a baking sheet with aluminum foil.

Then place the sweet potatoes on the baking sheet and bake in the preheated oven for 40 - 55 minutes until the sweet potatoes are soft.

When the sweet potatoes have cooled enough to be handled, peel them.

Mash and stir the peeled sweet potatoes until smooth. Season with salt and pepper.

Add buttermilk and milk, then add butter and continue to stir until smooth.

Can You Blend Sweet Potatoes in a Blender?

Of course, you can use a blender to mix sweet potato puree.

The main function of a blender is to blend food. It can crush sweet potatoes into a puree, making the texture delicate and smooth when eaten.

Using a blender to make sweet potato puree is very convenient and fast, without the need for other kitchen tools.

You can choose a blender of an appropriate size according to your family's needs, which makes the operation more convenient.

Is Sweet Potato Puree Good for You?

Eating sweet potato puree in moderation is good for your health.

Firstly, sweet potatoes are rich in protein, starch, dietary fiber, vitamins, amino acids, and various minerals, providing the body with the energy it needs.

Among them, dietary fiber can help promote the peristalsis of the human gastrointestinal tract. It can not only promote excretion but also is beneficial to the health of the human stomach and intestines. Vitamins A and B in sweet potatoes can supplement nutrients and help improve the body's immunity.

At the same time, sweet potatoes are a high - quality carbohydrate with low calories, making them suitable for people during their fitness journey. They can not only help with weight loss but also provide energy for the body.

Is Canned Sweet Potato Puree Healthy?

It is relatively healthy.

Some people think that canned sweet potato puree is not healthy, but this concept is incorrect. Canned sweet potato puree produced by regular manufacturers has undergone cooling and filtering processes.

Within the expiration date, it will not cause damage to the nutrients of the sweet potatoes themselves. After consumption, it can still provide energy for the body and is beneficial to health.

However, some manufacturers add sugar, syrup, or vegetable oil to enhance the taste of the sweet potato puree. This may increase sugar intake, which is not very friendly to diabetes patients and obese patients. Therefore, when buying canned sweet potato puree, you can carefully check the instructions and choose sweet potato puree with zero additives.

Is Sweet Potato Puree the Same as Pumpkin Puree?

Sweet potato puree and pumpkin puree are not the same, but pumpkin puree can be used as a substitute for sweet potato puree.

Sweet potato puree is made from sweet potatoes as the raw material. It tastes sweet, fragrant, and soft, and contains a large amount of dietary fiber, vitamins, amino acids, protein, and substances such as calcium and iron, with relatively high nutritional value.

Pumpkin puree is made from pumpkins as the raw material. It also contains a large amount of dietary fiber, vitamins, and various minerals. The texture and taste are similar to those of sweet potatoes, making it a great substitute for sweet potatoes.

What is the Healthiest Way to Eat Sweet Potatoes?

Boiled sweet potatoes are a better choice.

Compared with baking, roasting, and steaming, boiling sweet potatoes can actually retain most of the antioxidants in sweet potatoes.

Comparing baked and boiled sweet potatoes from a microscopic perspective, boiling sweet potatoes helps to make the cell walls thinner and the starch gelatinize, which can improve the bioavailability of nutrients to some extent. And the glycemic index of boiled sweet potatoes is about half that of baked or roasted sweet potatoes, and it will not cause a rapid spike in blood sugar.

However, it should be noted that when boiling sweet potatoes, you must keep the skins on; the antioxidant capacity of sweet potato skins is ten times that of the flesh. The nutritional components of roasted sweet potato skins will be greatly reduced, and more than two - thirds of the antioxidants will be lost. In comparison, boiling is much milder.