Here’s how to make sweet potato casserole

As one of the recipes for the stomach, knowing how to make sweet potato casserole will not only afford you how to make this food but it will also get you the invigorating effects and protective qualities of the sweet potato, onion, garlic and other vegetables which may be part of ingredients for this healthy food.

At the end of how to make sweet potato casserole, you will learn some health counsels. These health counsels will give insights on the advantages of consuming this food.

I am going to list the nutritional value of this food, however, per serving.

Learn how to make sweet potato casserole here

Preparation Time:      00:15

Cooking Time:            00:30

Ingredients on how to make sweet potato casserole (4 servings)

4 gloves of garlic

2 pounds of potatoes or 1 kg of potatoes

2 onions

50 grams of black and green olives

1 cup of vegetable stock without salt

Parsley

Sea salt

4 tablespoons of olive oil. 1 tablespoon adds about 120 kcal to this recipe.

Preparation

1. Peel and wash the potatoes
2. Cut the sweet potatoes in round slices
3. Get the onion, peel, wash and cut in round slices
4. Chop the parsley, peel the garlic and mash them in a mortar with the salt.
5. To form the sauce, add the mashed garlic and parsley to the oil and the vegetable stock.
6. Arrange or place the potatoes and the onions in layers in an oven dish and spray the sauce over them.
7. Cover with a lid and allow baking at 180⁰c until they seem tender.
8. Use the olives (black and green olives) to decorate and serve hot.

If you are not going to use sweet potatoes, you can use other varieties of potatoes. Whichever one you’re going to use, you can add sweet pepper and eggplants which should be cut in round slices.

Knowing how to make sweet potato casserole will not take your time in preparing it.

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Nutritional Value of Sweet Potato Casserole 

Energy                =       203 kcal = 847 kj

Carbohydrates   =       39.9 g

Protein                 =       5.44 g

Fiber                     =       4.88 g

Total Fat              =       1.02 g

Cholestero          =       —-

Saturated Fat     =       0.165 g

Sodium                =       69.8 mg

According to encyclopedia of healthy foods, information above is based on % Daily Value provided by a serving of this dish. It is also based on a 2,000 calorie diet.

The caloric proportion which is the percentage distribution of calories for each nutrient are:

Total fat               =       5%

Carbohydrates   =       84%

Protein                 =       11%

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Health Counsels

If you appreciate natural flavors, this dish will definitely make your every moment each time you wish to have it. It is good to learn how to make sweet potato casserole because it won’t take any efforts to realize that the dish you’ve learnt to prepare is particular food for:

1. The stomach: It is a recipe for the stomach as I stated earlier. This food has some protective qualities and also invigorating effects which is provided by the onion, olives and garlic. For individuals suffering from indigestion, or slow digestion, this dish is recommended so as to find relief.
2. Cancer prevention: Onions and garlic have some anticarcinogenic effects which have been demonstrated especially when stomach cancer case arises.
3. Avoiding blood acidification: Certain metabolic disorders can cause acidification of the blood. It can be caused by poor diet but with dish, one can find relief as the potato, vegetables stock and onion in this food are good alkalizes.

In essence, as you’ve learnt how to make sweet potato casserole, do not forget that onion, potato, vegetable stock and garlic are the main thing that make up this healthful food and so should not be lacking in quantity so as to derive the medicinal benefits they offer.

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Fidel Perez

A graduate of Computer Science and Information Management Technology. Diploma – Caregiving, Certificates – Dementia and Diabetes Awareness and Management. A researcher, blogger, songwriter, singer and acoustic guitarist. Born in an environment where natural talents such as healing are imparted at our natural birth. This natural talents of healing is the result of our genetic inheritance and the training from family environment.