9 weight loss recipes made with sweet potatoes that can both lose weight and maintain health

Losing weight is the primary goal of every fat sister, so what should I eat to lose weight? Today I recommend 9 kinds of weight loss recipes made with sweet potatoes, which can not only lose weight but also maintain health, it can be said to serve multiple purposes, and it is worth your collection! How to make sweet potato weight loss recipes?

1. Sweet potato porridge (nutritious breakfast)

Ingredients: 2 thin sweet potato roots, an appropriate amount of rice, an appropriate amount of water, a few drops of edible oil

practice:

1. Prepare the ingredients, wash the sweet potatoes, peel and dice, wash the rice, and soak in water for a while.

2. After boiling the water in the pot, add a few drops of oil, put the rice in the soaked high heat, boil the rice, and pour the diced sweet potatoes.

3. Bring to a boil on high heat again, turn to low heat, and stir from time to time. After about 20 minutes, the porridge is cooked and soft.

Tips: Sweet potato porridge has the effect of producing body fluids to quench thirst, relieve alcohol and toxins, and lower blood pressure. It is suitable for chronic alcoholism, cold and fever, headache and polydipsia, facial flushing, dry stool, diarrhea, heat injury and polydipsia, high blood pressure, dizziness, and red eyes.

2. Sweet potato chicken rice

Ingredients: half a chicken leg, 50g sweet potatoes, 5g shredded Chinese cabbage, 10g carrots, 10g green beans, 10g corn, 10g ham, 20g brown rice, 40g white rice, 10g millet, and 60c water.

Seasoning: a little salt, a little black pepper, 1-2 drops of olive oil.

practice:

1. Wash the chicken legs, peel and cut the bones into blocks; peel the sweet potatoes and cut into blocks; peel the carrots and cut into cubes; cut the ham into cubes; set aside.

2. Wash the brown rice, white rice, and millet and put them in an iron bowl, add water 60c, c,. After the agar-agar shreds are soaked in water to soften, squeeze the water and place it on the white rice. Add chicken drumsticks, sweet potatoes, diced carrots, green beans, corn, and diced ham to the iron bowl one after another. Season with a little salt and black pepper, and finally add 1-2 drops of olive oil, put it in the electric pot, add the bottom pot of water to steam.

Tips: Sweet potato is an alkaline food, rich in fiber, not only can increase satiety, but also promote gastrointestinal peristalsis and promote stool. Brown rice is also rich in fiber, which helps defecation and prevents constipation. Agar is a low-calorie and high dietary fiber food, which can also increase satiety.

3. Sweet potato soup

Ingredients: 100g sweet potatoes, 50g white cauliflower, 1, 5 bowls of boiling water, 1 tsp cornstarch.

practice:

1. Wash the sweet potatoes, peel them and cut them into chunks, and steam them in an electric pot. Take it out and put it in a juice machine to puree it. Wash the cauliflower and cut it into small florets for later use.

2. Bring the water to a boil, add the broccoli and cook for 2 minutes, then add the sweet potato puree and cook for 30 seconds, then turn off the heat. Add cornstarch 20c and c. Mix the water thoroughly and add it to the soup, and adjust the soup to a paste.

Tips: Sweet potatoes are rich in β-carotene and amino acids, which can improve the body's antioxidant effect.

White cauliflower contains chromium, which can stabilize blood sugar. It also contains high antioxidants vitamin C and selenium, which can improve the antioxidant effect of the human body. At the same time, due to the high water content and low calories, it is easy to feel full when eaten. When eaten with sweet potato puree, it not only increases satiety but also has beauty and beauty effects.

4. Shredded Chicken and Sweet Potato Steamed Egg

Ingredients: 30g chicken thigh, 20g sweet potato, 10g edamame, 1 egg, 60c, c of boiling water.

Seasoning: a little salt and a little pepper.

practice:

1. Wash the drumsticks, remove the skin, bone, and cut into silk, wash the sweet potatoes, peel and cut into silk, wash the edamame, and set aside.

2. Beat the eggs in a bowl, spread them slightly, add shredded chicken, shredded sweet potatoes, edamame, add boiling water and mix thoroughly, then add salt and pepper to taste. Put it in the electric pot, add the bottom of the pot and steam it.

Tips: Sweet potato contains collagen and mucous polysaccharides, which can prevent arteriosclerosis, maintain blood vessel elasticity, and protect blood vessels. The sweet potatoes, chicken, and eggs are made into steamed eggs, which are not only nutritious and delicious but also beautiful and beautiful.

5. Sweet potato oat milk

Ingredients: 50g sweet potatoes, oatmeal, low-fat milk 200c, c.

Seasoning: 1 tsp sugar (add according to personal taste).

practice:

1. Wash the sweet potatoes, peel them and cut them into chunks, soak the oatmeal in water for 10 minutes, put them in the electric pot and steam them together with the sweet potatoes, set aside.

2. Put the steamed sweet potatoes, oatmeal, low-fat milk, and sugar in the juicer and beat them evenly.

Tips: Oatmeal is rich in fiber. Among them, soluble dietary fiber β-glucan (β-glucan) is a long-chain glucose molecule, which can lower cholesterol and reduce the occurrence of cardiovascular disease and stroke. Eat it together with sweet potatoes that are also high in fiber. It not only tastes good but also increases satiety, promotes bowel movements, and helps weight loss.

6, sweet potato milk

Ingredients: 50 grams of sweet potato, 30 grams of milk

practice:

1. Wash the sweet potatoes, peel them, cut them into thin slices, and put them in water to remove the astringency.

2. Put the sweet potatoes in a pot and boil with an appropriate amount of water. After the pot is boiled, turn to low heat and simmer until soft.

3. Grind it into a puree while it is hot, add 30 grams of milk and boil it slightly.

Tips: Milk is rich in calcium, which can help the body burn fat and promote the body to produce more enzymes that can degrade fat. So, if you want to lose weight, please drink milk every day.

7, sweet potato ginger soup

Ingredients: one sweet potato, a few slices of ginger, more than 10 red dates, a few pearl balls (pearl lanterns are also available), brown sugar, and water

practice:

1. Peel and cut sweet potatoes and slice ginger.

2. Put water in the pot, put sweet potato pieces, ginger slices, red dates, pearl balls (if it is a pearl lantern festival, it can't be put early, put it 5 minutes before turning off the heat), then turn to low heat and cook for 30 minutes.

3. Add brown sugar according to your taste when eating.

Common sense: When we usually eat ginger, we feel spicy. This is the essential oil that is rich in ginger, which can increase calorie consumption. After heating, most of the gingerol contained in ginger is converted into ginger essential oil, and its heat preservation effect can last for 3 hours.

8. Savoury sweet potato rice

Ingredients: 1 catty of sweet potatoes, half a catty of rice, 2 tablespoons of green onions, 1 tablespoon of oil, 1/2 tablespoon of salt.

Method: Wash the sweet potatoes, cut them into pieces, and drain the water; add oil to the wok, stir-fry the sweet potatoes in the pan until fragrant, and add salt; add appropriate water, and then pour the rice on the sweet potatoes. Just simmer it over low heat.

9, sweet potato noodles

Ingredients: sweet potato, sweet potato starch, the appropriate amount of powdered sugar

Method: Peel and slice sweet potatoes, steam them, and mash them in a large bowl. Add sweet potato starch and a small amount of powdered sugar over the heat (do not use too much, just knead the mashed potato into a ball). Knead and knead it with your hands, and finally become a smooth mashed potato dough. Take a part of the mashed potato dough and knead it into long strips and cut it into small pieces. Roll on some starch to prevent sticking, put it in a fresh-keeping bag or fresh-keeping box, quick-frozen, and save it slowly.

Disclaimer: and some pictures are from the Internet. If there is any infringement, please contact to delete!