Sweet potato flour, also called sweet potato powder, can be used as a source of low to medium glycemic carbohydrate, which means that its absorption by the intestine is made gradually, keeping the energy of the body for more time, without causing an increase in fat production, or peaks of glycemia.
Like sweet potatoes, flour enriches food by facilitating and stimulating the gain of muscle mass. Sweetmeal flour can be added into recipes like pancakes, vitamins, breads and cakes.
The advantages of using this flour are:
- Greater practicality, because using flour instead of potatoes saves cooking time in cooking;
- Greater possibility of use in varied recipes, like vitamins, broths and pancakes;
- Greater caloric concentration in the flour, facilitating the increase of calories in the diet for those who want to gain weight and muscle mass;
- Easy to carry and use at work or as a pre-workout at the gym;
- Improves intestinal transit ;
- Improves skin, hair and eye health by being rich in beta-carotene, a potent antioxidant.
Sweet potato flour can be made at home or purchased ready in stores for nutrition products and food supplements. See also the benefits of sweet potatoes.
How To Make Homemade
To make sweet potato flour at home, you need:
- 1 kg of sweet potatoes
- 1 grater
- 1 large shape
- blender
Method of preparation:
Wash well the potatoes and grate in a large drain, so that they remain pieces similar to that of straw potatoes, but larger. Spread the grated potatoes in a way so they are not crowded, and bring the preheated oven down, about 150 to 160 ° C, until the potatoes are dry, crisp and crisp. Then the dried potatoes should be crushed in the blender, gradually, to the powdered flour, which should be stored in a clean glass jar with a lid, preferably in the refrigerator. Every 1 kg of sweet potato yields about 250g of flour.
How to consume
Sweet potato flour can be added in pre- or post-workout vitamins, increasing the energy value of shakes. It can also be mixed with other flours in bread, pasta, cake and pancake recipes, and it is ideal to use sweet potato flour up to about 20% of the total meal weight of the recipe.
Other ways to use it include broiling steaks of beef or chicken, to increase meat balls, and to thicken broths and soups.
Pancake Recipe with Sweet Potato Flour
Ingredients:
- 1 tablespoon sweet potato flour
- 1 egg
- 2 tablespoons milk
Method of preparation:
Mix all ingredients with a fork or fouet. Preheat the skillet with a little olive oil or oil and pour the dough, turning carefully to roast on both sides. Fill as desired.
Vitamin with Sweet Potato Flour
Ingredients:
- 250 ml milk
- 1 banana
- 1 scoop of whey protein
- 1 tablespoon sweet potato flour
- 1 tablespoon peanut butter
- Method of preparation:
Beat all the ingredients in the blender and drink.
See other recipes for 6 protein-rich snacks to boost lean muscle.
