When your meal prep inspiration gets a little rote, it’s nice to have a few ingredients in your cooking arsenal that are as healthy as they are delicious — and versatile to boot. Enter, the oft-overlooked,富裕，最终美味的红薯.
易于准备（和爱）地瓜在一天中的任何时间都可以添加富含营养的餐点。另外，切换碳水化合物来源总是一个好主意 - 红薯是一种健康的纤维来源，可以使您在没有谷物的情况下感到满足。
Sweet potatoes can be boiled, roasted or baked — all render potatoes that areeasy to prep aheadand keep on hand for meals in a snap. Roast or steam a few potatoes at the beginning of the week and keep them on hand to whip up meals on a whim. All of the recipes below would work with pre-cooked potatoes, which means fancy, fresh meals can be made on the fly.
无论一天中的时间，这都是我们在盘子上拿红薯的一些最佳想法和实践！
Sweet potatoes make a delicious hash, and a sliced sweet potato topped with yogurt, cinnamon and a drizzle of maple syrup is some kind of wonderful way to wake up.
But, if you have steamed or roasted sweet potatoes on hand, you’re ready to rock a sweet potato bowl for breakfast. Just add an egg, avocado, perhaps a handful of greens and your favorite toppings and you have a balanced and beautiful breakfast. This is my favorite riff on a sweet potato bowl:
红薯碗配姜黄煮鸡蛋
原料
- 1/2茶匙大蒜粉
- pin
- 1/2 teaspoon smoked paprika
- 3 tablespoons olive oil
- 1 medium sweet potato, cut into 3/4-inch pieces
- 1/2小红洋葱，切碎
- 犹太盐和新鲜的胡椒粉品尝
- 1茶匙牛至，切碎
- 1/4 cup (59ml) rice vinegar
- 2茶匙姜黄
- 2个大鸡蛋
- 5杯（100克）芝麻菜
- 1/2杯（5G）莳萝小树枝
- 1汤匙新鲜柠檬汁
- 2 tablespoons pomegranate seeds
方向
Place rack in the center of the oven and preheat to 425°F (220ºC). Whisk garlic powder, cayenne, paprika and oil in a large bowl. Add sweet potato and onion tossing to coat; season with kosher salt and pepper. Spread sweet potato mixture on a rimmed, parchment-lined baking sheet. Roast, stirring sweet potato mixture halfway through until golden brown in spots, 25–30 minutes. Remove from oven and mix in oregano.
将2英寸的水倒入一个大锅中，煮沸；减少热量，使水慢火煮，并添加醋和姜黄。将鸡蛋裂成一个小碗，然后轻轻滑入水中。重复剩余的鸡蛋，等到每个白色不透明，然后再添加下一个鸡蛋（相距约30秒）。偷猎直到凝视白色，但蛋黄仍然流鼻涕，大约3分钟。用开槽的勺子将鸡蛋转移到纸巾上，然后沥干。
将芝麻菜，莳萝和柠檬汁扔进一个大碗中。在碗之间分开，每个碗都有红薯丛生，石榴种子和姜黄馅的鸡蛋。
服务：4 |Serving Size: 2 cups
营养（每份）：Calories: 166; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 93mg; Sodium: 560mg; Carbohydrate: 10g; Dietary Fiber: 1g; Sugar: 7g; Protein 3g
Raise your hand if a warm lunch on a cold day is your idea of self care. Spend a little time over the weekend whipping up this make-ahead sweet potato soup and your future self will thank you! It’s great for dinner, too. TLadle a few spoonfuls in your favorite to-go bowl or jar and enjoy with crackers (and maybe even greens on top!)
简单的红薯和椰子汤
原料
- 1 small sweet potato
- 4杯（946毫升）蔬菜库存
- 1 5.5盎司（177毫升）可以不加糖的椰奶
- 1/4杯（68克）白味o
- 1汤匙新鲜姜黄，细磨碎或1茶匙姜黄
- 1 tablespoon fresh lime juice
方向
Preheat oven to 450°F (230ºC). Pierce potato several times with a fork or sharp knife. Roast potato on a rimmed baking sheet until tender, 35–45 minutes. Let cool, then scoop out flesh; discard skin.
同时，将4杯肉汤煮沸。从火上取出并放在一边，使其稍微冷却。
将汤转移到搅拌机上。加入红薯，椰奶，味o和姜黄。混合直至光滑。返回锅，慢慢地煮。从火上取出并加入酸橙汁。
将汤间隔为碗。上面放上椰子片和花生，然后撒上辣椒油。
服务：4 |份量：1 1/4杯
营养（每份）：卡路里：38;总脂肪：3G；饱和脂肪：1g;单不饱和脂肪：1g;胆固醇：0mg;钠：83mg;碳水化合物：3G;饮食纤维：1g;糖：0g;蛋白质1g
这个单罐咖喱是饮食限制的秘密武器。丰盛而健康，无麸质，无乳制品且易于素食。（也就是说，在最后的椰子汤中加入豆腐，鸡肉或虾会很美味！）下面的食谱呼唤煮熟地瓜，但您可以简单地将预先煮熟的土豆添加到汤中。
ONE-POT SWEET POTATO CURRY
原料
- 2汤匙新鲜的生姜，去皮并切碎
- 4 garlic cloves, chopped
- 2汤匙植物油
- 1/4杯（68克）红咖喱酱
- 2汤匙番茄酱
- 1 14.5-ounce (411g) can crushed tomatoes
- 2 13.5-ounce (765g) cans coconut milk
- 1 1/2 pounds (680g) sweet potatoes, about 3 medium sweet potatoes, peeled, cut into 1-inch pieces
- 3/4磅（340克）小胡萝卜，剥皮，将对角线切成2英寸的碎片
- 6个中葱，剥皮保持根部完整，并纵向四分之一
- 1 tablespoon fresh lime juice
- Kosher salt, to taste
方向
用中火加热大锅中的油。加入生姜和大蒜，经常搅拌，直至金黄色，大约5分钟；用盐调味。加入咖喱和番茄酱，煮，搅拌，直到变暗，约3分钟。加入西红柿并煮熟，刮擦所有褐色的碎片，直到变稠，约5分钟。加入椰奶；用盐调味。煮滚;减少热量并慢火煮，偶尔搅拌，直到咖喱丰富且充满风味，20–25分钟。
Add sweet potatoes and carrots plus enough water to cover. Partially cover the pot and cook until carrots are crisp-tender, 10–15 minutes. Add shallots and cook until potatoes are tender and shallots are soft, 15–20 minutes more.
与米饭和葱，罗勒，香菜和花生一起食用。
服务：4 |Serving Size: 1 cup
营养（每份）：卡路里：277；总脂肪：14克；饱和脂肪：5g;单不饱和脂肪：1g;胆固醇：0mg;钠：421mg;碳水化合物：36克；饮食纤维：8G;糖：14克；蛋白质：5G
