Sweet Potato
Sweet potatoes are amazing. They taste great and fill you up like no other. I try to have at least one sweet potato a day. Not only is it loaded with good vitamins and minerals, it mixes great with cottage cheese. Here is a recipe I created today that tastes absolutely phenomenal and leaves you extremely satisfied.
But first, here are the nutritional facts for a sweet potato...
Selection: Good-quality Sweet Potatoes will be firm and smooth-skinned. They should have few eyes, and those few eyes should be shallow. The coloring is tan to light-rose.
Avoid: Avoid product that is soft, wrinkled or has cuts in the skin. Sweet potatoes with white streaks or spots on the inside will be pithy.
Sweet Potato Nutritional Information
Serving Size: 1 medium (114g) Amount Per Serving Calories 103 Calories from Fat 1 Total Fat 0g 0% Cholesterol 0mg 0% Sodium 41mg 2% Total Carbohydrate 24g 8% Dietary Fiber 4g 15% Sugars 7g Protein 2g Vitamin A 438% Vitamin C 37% Calcium 4% Iron 4%
My recipe is simple and takes less than 5 minutes. Here is how it goes.
SWEET POTATO PREPARATION
- Get ONE sweet potato.
- Wash the sweet potato.
- Poke some holes on each side of the sweet potato with a fork.
- Grab a flat plate.
- Put a piece of folded paper towel on the bottom of the plate.
- Put the sweet potato on the plate on top of the folder paper towel.
- Put it into the microwave for 5 minutes.
- At 2 minutes 30 seconds, flip it over.
- Move onto cottage cheese preparation.
COTTAGE CHEESE PREPARATION
- Put 1/2 a cup [or more] of cottage cheese in a bowl.
- Mix in 1/2 tsp of cinnamon and 1/2 tsp of cocoa into the cottage cheese.
- Mix together.
- Move onto putting it all together.
PUTTING IT ALL TOGETHER
- Take out the sweet potato from the microwave.
- Cut it hot dog style with a knife.
- Remove the skin.
- Cut up the sweet potato into small chunks.
- Drop the chunks into the cottage cheese mixture.
- Mix and mash it all together.
- Finally, sprinkle on 3 tsps of granola for every 1/2 cup of cottage cheese used [Adds texture, crunch, and sweetness to the meal]
- Enjoy
The reason I like this so much is because it is low on calories and high in nutrients. It fills me up like crazy and tastes great. Here is a more detailed breakdown with all the ingredients put together. For only 221 calories per serving, while filling you up? This is a great food for a cut.
Amount Ingredient
0.5 cup Cottage Cheese, 1% fat
1 teaspoon Cocoa Powder, unswntd
1 teaspoon Spice, cinnamon, ground
3 teaspoon Cereal, granola, great (Natural Ovens)
114 gram Sweet Potatoes, dark orange, bkd in skin, peeledCalories 221.589
Calories from Fat 23.651
Calories from SatFat 8.207
Protein 17.962 gram
Carbohydrates 33.982 gram
Sugar 11.282 gram
Dietary Fiber 6.841 gram
Soluble Fiber 0 gram
InSoluble Fiber 0 gram
Fat 2.628 gram
Saturated Fat 0.912 gram
Trans Fat 0 gram
Mono Fat 0.421 gram
Poly Fat 0.12 gram
Cholesterol 4.52 milligram
Water 179.856 gram
Vitamin A - RAE 1,108.574 microgram
Vitamin B1 - Thiamin 0.157 milligram
Vitamin B2 - Riboflavin 0.322 milligram
Vitamin B3 - Niacin 2.132 milligram
Vitamin B6 0.446 milligram
Vitamin B12 0.776 microgram
Vitamin C 22.997 milligram
Vitamin D - mcg 0 microgram
Vitamin E - Alpha Tocopherol 0.831 milligram
Folate 31.636 microgram
Calcium 155.407 milligram
Iron 2.278 milligram
Magnesium 51.656 milligram
Phosphorus 227.537 milligram
Potassium 677.525 milligram
Sodium 503.289 milligram
Zinc 1.309 milligram
Alcohol 0 gram
Caffeine 4.121 milligram