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5 yam recipes to help reduce high cholesterol


Learn to prepare delicious dishes to enjoy all the benefits of this tuber

Incorporating sweet potatoes into your diet is a great alternative to help reduce high cholesterol. This is because it is an excellent source of diosgenin, a type of phytosterol that helps reduce bad cholesterol (LDL) in the body. Additionally, it contains soluble fiber, antioxidants and phytochemicals, which promote cardiovascular health.




“Fiber intake helps reduce blood cholesterol levels, as this nutrient decreases the absorption of fats in the intestine, binding to bile acids, leading to increased degradation and excretion of cholesterol through the pathway bile acids.”, explains nutritionist Gabriela Marcellino.

Below, check out a list of delicious tuber recipes to include in your diet and improve your body’s health!

Bread with yam and chia

ingredients

  • 350g peeled yam
  • 1/2 cup tea sour tapioca
  • 1/2 cup sweet cassava starch
  • 3 tablespoons of olive oil
  • 2 tablespoons of chia
  • Turmeric powder to taste
  • Waterfall
  • 1 teaspoon of salt
  • Greasing oil

Preparation method

In a pan, cover the yam with water and place over medium heat to cook for 25 minutes. Transfer to a container and mash until a puree forms. Add the sour and sweet cassava starch, olive oil, chia, saffron, salt and mix well until smooth. Form small balls with the dough and place them on a baking tray greased with olive oil. Place in a preheated oven at 200ºC for 35 minutes. Serve immediately.

Yam couscous

ingredients

  • 2kg peeled yam
  • 3 cups shredded coconut tea
  • 3 tablespoons of sugar
  • 200ml of soya milk
  • 1 pinch of salt
  • Water for cooking

Preparation method

In a pan, place the sweet potatoes, cover with water and cook over medium heat until soft. Turn off the heat, drain the water and, using a fork, mix well. Transfer mixture to a container, add 2 cups shredded coconut and 2 tablespoons sugar, and stir to combine. Next, place the dough in a baking dish and cook over medium heat for 15 minutes. Meanwhile, in a pan, add the milk and place over medium heat to heat. Turn off the heat, add the salt and the rest of the sugar and grated coconut and mix. Pour the mixture over the couscous and serve immediately.

Yam yogurt with strawberry

ingredients

  • 100g peeled yam
  • 100 g of strawberry chopped
  • 5 peeled bananas
  • Water for cooking

Preparation method

In a pan, place the yam and cook over medium heat until soft. Turn off the heat, drain the water and, with the help of a fork, mash. Wait for it to cool, transfer it to the blender, add the rest of the ingredients and blend until you obtain a smooth consistency. Distribute the yogurt into the bowls and place in the refrigerator for 1 hour. Serve immediately.



Yam Escondidinho with chicken

Yam Escondidinho with chicken

ingredients

  • 1 kg of peeled yam
  • 2 cups oat milk
  • 1 onion peeled and chopped
  • 2 cloves of garlic, peeled and crushed
  • 500 g of breast chicken cooked and chopped
  • 1 tomato seeded and cut into pieces
  • Salt, ground black pepper and olive oil to taste
  • Water for cooking
  • Oregano for sprinkling

Preparation method

In a pan, place the yam, cover with water and cook over medium heat until soft. Turn off the heat, drain the water and, with the help of a fork, mash. Add the oat milk and mix. Reserve. In another pan, add the olive oil and heat over medium heat. Add the onion and garlic and brown them. Add the chicken and tomato and sauté until golden brown. Turn off the heat and season with salt and black pepper. On a serving plate, make a layer with the yam puree, cover with the chicken and complete with the rest of the puree. Sprinkle with oregano and place in a preheated oven at medium temperature to brown. Serve immediately.

Mashed Sweet Potatoes from

ingredients

  • 5 peeled sweet potatoes
  • 1 tablespoon of oil
  • 2 cloves of garlic, peeled and crushed
  • 1 pinch of nutmeg
  • 4 tablespoons of water
  • 1 pinch of salt

Preparation method

In a pan, place the sweet potatoes, cover with water and cook over medium heat until soft. Turn off the heat, drain the water and, with the help of a fork, mash. Reserve. In a pan, add the olive oil and place over medium heat to heat. Add the garlic and brown it. Add the yam, nutmeg, salt and water and mix until it reaches the consistency of a puree. Serve immediately.

Source: Terra

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