Sweet potato flour, also called sweet potato powder, can be used as a source of carbohydrates with a low to medium glycemic index, which means that its absorption by the intestine is done gradually, maintaining the body’s energy for longer. time, without causing an increase in fat production or blood sugar spikes.
Just like sweet potatoes, flour enriches the diet, facilitating and stimulating the gain of muscle mass. Sweet potato flour can be added to recipes such as pancakes, smoothies, breads and cakes.
The advantages of using this flour are:
- Greater practicalityas using flour instead of potatoes saves preparation time in the kitchen;
- Greater possibility of use in varied recipes, such as smoothies, broths and pancakes;
- Higher caloric concentration in flour, making it easier to increase calories in the diet for those who want to gain weight and muscle mass;
- Ease of transport and use at work or as a pre-workout at the gym;
- Improves intestinal transit;
- Improves skin healthhair and eyes, as it is rich in beta-carotene, a powerful antioxidant.
Sweet potato flour can be made at home or purchased ready-made from nutrition and dietary supplement stores. See also the benefits of sweet potatoes.
How to do it at home
To make sweet potato flour at home, you will need:
- 1 kg of sweet potatoes
- 1 grater
- 1 large shape
- blender
Preparation mode:
Wash the potatoes well and grate them in a large grater, so that there are pieces similar to straw potatoes, but larger. Spread the grated potatoes well in a pan, so that they are not crowded, and place in a low preheated oven, around 150 to 160ºC, until the potatoes are very dry, loose and crispy. Then, you must grind the dry potatoes in a blender, little by little, until they turn into flour powder, which must be stored in a clean glass jar with a lid, preferably in the refrigerator. Every 1 kg of sweet potatoes yields around 250g of flour.
How to consume
Sweet potato flour can be added to pre- or post-workout smoothies, increasing the energy value of the shakes. It can also be mixed with other flours in recipes for bread, pasta, cakes and pancakes, making it ideal to use sweet potato flour up to around 20% of the total weight of flour in the recipe.
Other ways to use it include breading beef or chicken steaks, to enhance meat balls, and to thicken broths and soups.
Pancake Recipe with Sweet Potato Flour
Ingredients:
- 1 tablespoon sweet potato flour
- 1 ovo
- 2 tablespoons of milk
Preparation mode:
Mix all ingredients with a fork or whisk. Preheat the frying pan with a little olive oil or oil and pour in the dough, turning carefully to cook on both sides. Stuff as desired.
Smoothie with Sweet Potato Flour
Ingredients:
- 250 ml of milk
- 1 banana
- 1 scoop de whey protein
- 1 tablespoon sweet potato flour
- 1 tablespoon of peanut butter
- Preparation mode:
Blend all ingredients in a blender and drink.
See other recipes for 6 protein-rich snacks to increase muscle mass.
