如何烘烤紫色的山药

您在杂货店中找到的紫色山药通常来自甘薯家庭 - 橙色品种 - 而不是山药。烤的紫色甜土豆制成一个美味的配菜，可以通过减少炎症和氧化应激来提高您的健康。

All sweet potatoes come from the morning glory family, statesHarvard Medical School. These rootsdiffer from yams，这是可食用的，淀粉块茎。事实上，他们根本不是“土豆”。White potatoes,如赤褐色或爱达荷，属于梦魇家庭和have a different botanical makeup.

Stokes purple sweet potatoes是源于北卡罗来纳州的各种紫色皮肤和紫色肉土豆。它们是密集的，往往比橙色类型的甘薯稍微干燥。您也可能发现其他品种的紫红色土豆。这些包括以下内容：

• 冲绳，这是米色的外面和淡紫色的内部。他们有一种奶油质地，是叫做Haupia的夏威夷派的标准成分。在LiveStrong.com中使用它们在此食谱中：Purple Sweet Potato Hummus.
• Murasaki甜马铃薯或日本甜土豆，在里面是白色的，但有紫色皮肤。
• Ube is, in fact, a yam that's purple inside and brown on the outside. Due to their naturally sweet flavor, they are a common ingredient in Asian desserts.

所有这些品种都可以以相同的方式烘烤或蒸。

Harvard Medical School explains that purple sweet potatoes contain a unique phytochemical known as anthocyanin.

BioMed Research Internationalpublished a review in October 2015, showing that the phenolic compounds, flavonoids and anthocyanins in purple sweet potatoes exhibit anti-inflammatory and anti-cancer effects. Anthocyanins also boast anti-diabetic and antimicrobial properties.

TheUniversity of Californianotes that a cup of cooked purple sweet potato contains about 500 milligrams of anthocyanins — close to the same amount in a cup of blueberries.

Frieda's- 斯托克斯甘薯的主要营销人员 - 注意到3.8盎司的服务提供130卡路里，28克碳水化合物和2克蛋白质。您还将获得2％的维生素A和20％的维生素C以及一些铁和钙的每日价值。

将此与普通的红薯进行比较USDA, boasts 127 calories, 23.5 grams of carbohydrates, 2.3 grams of protein, and 3 grams of fat in a 4.1-ounce serving. These starches do have a similar nutritional value, but sweet potatoes are higher in antioxidants and other bioactive compounds.

阅读更多:甜土豆和减肥

与经常装饰着红糖，棉花糖或枫糖浆的橙色表兄弟不同，紫色甜土豆享受鲜美 - 只需一点黄油，盐和胡椒。

The University of California suggests you bake purple sweet potatoes after washing and scrubbing them well. Place in an oven preheated at 375 F until tender. For most average-sized potatoes, this takes about one hour.

When the potatoes are soft, split them open and top with a small dollop of butter and seasoning. You may also enjoy them with an added squeeze of lime juice and chopped fresh cilantro.

阅读更多:Sweet Potatoes Have Almost No Drawbacks Unless You Have a History of Kidney Stones

当您在烘焙食品中使用紫色甜土豆时，如快餐或蛋糕，负责其颜色的花青素可能与小苏打和发酵粉反应，给予它们蓝色或绿色色调。有时，这些抗氧化剂可以转动你的烘焙食品，解释说明Maryland Grows.

If you decide to boil the sweet potatoes, try ourSPicy purple马铃薯沙拉recipe for a delicious yet healthy meal!