Yum...Yum Fried Sweet Potato Balls
Sweet Potato is one food that can bring out your creativity. As a matter of fact, you can do just about anything with it. From sweet potato porridge, pancake, chips to salad and to those delightful packed balls…just name it. There are different kinds of sweet potato balls, depending on country recipe.
Today, I will be sharing my own version of this delicious gee.
Benefits of Sweet Potatoes
Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fibre, niacin, vitamin B1, vitamin B2 and phosphorus.
Let’s explore a bit more about the health benefits of sweet potatoes.
Boost Immune: Being very rich in beta carotene, which is a major antioxidant, along with vitamin-C and B-complex vitamins, iron and phosphorus, sweet potatoes are excellent immune system boosters that can defend your body from a wide variety of conditions and afflictions.
Treat Inflammation: Like the common potato, sweet potatoes also have anti-inflammatory properties, although they do not belong to the same family as common potato. This is primarily due to the presence of beta-carotene, vitamin-C and magnesium. It is equally effective in curing internal and external inflammation.
Outwit Asthma: Sweet potatoes are effective for curing congestion of the nose, bronchi and lungs, thereby giving relief from asthma. Its typical aroma helps in this property.
Bronchitis Care: The concentration of vitamin-C, iron and other nutrients help to cure bronchitis. Sweet potatoes are believed to be capable of warming up the body, possibly due to the sweetness and other nutrients that impact body temperature. This property is also beneficial for people suffering from bronchitis, along with its powerful effect on congestion.
Ease Arthritis: Beta-carotene, magnesium, zinc, and vitamin-B complex make sweet potatoes a hugely important food source for managing arthritis. The water where sweet potatoes are boiled can also be applied externally on joints to ease the associated pain of arthritis.
Aid Digestion: The fibre content of sweet potatoes is higher than that of common potatoes and they taste good too! When these two factors are combined with other minerals like magnesium, which is present in sweet potatoes, it makes an excellent facilitator for digestion. Sweet potatoes are easy to digest as well, since they mainly contain starch. They are soothing for the stomach and intestines, so you will avoid any difficulties of passing or digesting them.
Cure Cancer: Beta-carotene, the champion antioxidant and anticarcinogenic substance, is the pigment responsible for the colour of the peel of the sweet potatoes. The beta carotene and vitamin-C contained in sweet potatoes are very beneficial for curing various types of cancer, mainly those of the colon, intestines, prostrate, kidneys and other internal organs.
Sooth Ulcers: Sweet potatoes have a soothing effect on the stomach and the intestines. B-complex vitamins, vitamin C, beta carotene, potassium and calcium are all very effective in curing stomach ulcers. Moreover, the roughage in sweet potatoes prevents constipation and the resultant acid formation, thereby reducing the chance of ulcers. The anti-inflammatory and soothing properties of sweet potatoes also reduce the pain and inflammation of the ulcers.
Regulate Blood Sugar: Contrary to popular belief, sweet potatoes are beneficial for diabetics. Amazingly, they are very effective in regulating blood sugar levels by helping the proper secretion and function of insulin. Of course, that does not mean that diabetics should eat them indiscriminately. The idea is that sweet potatoes can replace rice or carbohydrate intake as a healthier option.
Balance Water: The fibre or roughage present in sweet potatoes helps the body retain water. This maintains water balance in the body, keeping your hydrated and your cells functioning efficiently.
Shed the Excesses: This benefit is quite easy to understand. Sweet potatoes are sweet, and they contain very good amounts of complex starch, along with healthy vitamins, minerals and some proteins. Moreover, they are very easy to digest. Thus, they provide a lot of energy and are excellent bulk builders for people looking to gain weight.
Sweet Extras: They are effective for helping people quit addictions like smoking, drinking and taking certain narcotics. They are good for the health of the arteries and veins, as they protect their walls against hardening. The high concentration of beta carotene (an alternative form of vitamin-A) and phosphorus are excellent for both ocular and cardiac health.
This yummy yam is fully loaded as it is. So, let’s get going with this Yum! Yum! Yam! Nutritious balls.
3 large potatoes, peeled and cubed
1/2 teaspoon salt
1 clove ginger, grated
3 cloves garlic, minced
½ teaspoon ground turmeric
2 ground beefs (or fish blended)
1 teaspoon ground Cinnamon
1 teaspoon ground chilli pepper
2 large eggs, beaten
1 cup dry bread crumbs (you can make this with very dry left-over bread, blended)
1 cup all-purpose flour
½ teaspoon bicarbonate soda
1 quart vegetable oil for frying
1 cube seasoning of choice
2 tablespoons evaporated milk (or coconut milk, if you can’t tolerate cow milk because of allergies)
Bring a pot of water to a boil. Add sweet potatoes and cook until tender, about 15 minutes. Drain and mash with butter, blended ginger, minced garlic and grounded beef (or fish) in a bowl with 1/2 teaspoon salt until no lumps remain. Set aside to cool to room temperature for about 30 minutes. In a separate bowl, sift flour and mix well with bicarbonate soda, salt, cinnamon, turmeric and chilli powder. After 30 minutes, the potato mix would have harden up a bit, stir in three-quarter of the eggs and mix well with spatula, then stir in the dry ingredients little by little and mix gently. This is the time to add your milk to loosen the mixture in case it’s getting hard to mix. Add the dry ingredients and milk simultaneously. Once you’ve mixed well, the result will be a pastry-like dough. Form each piece into a small bowl shape, and smooth to make a round ball. Gently roll the ball in the flour to coat and shake off the excess flour. Dip into the remaining beaten egg, then gently roll in bread crumbs. Gently toss between your hands so any bread crumbs that haven't stuck can fall away. Place the breaded potato balls onto the prepared bowl or tray while breading the rest. Refrigerate 2 to 4 hours, or freeze for later use.
To cook, heat the oil for frying in a deep-fryer or large saucepan and cook the potato balls in the hot oil in batches using tongs to roll the balls around as they cook to ensure even browning, until crispy and golden brown, about 3 minutes per batch. Drain on a paper towel-lined plate before serving. And it's ready!
Credits: organicfacts.net; whfoods.org; authoritynutrition.com; http://dingo.care2.com