Sweet Potato Salad

Sweet Potato Salad: A Delicious Treat Full of Flavor and Nutrition

Preparation time: 15 minutes
Cooking time: 15 minutes
Total time: 30 minutes
Servings: 2 large servings

The history of sweet potatoes is fascinating, with deep roots in the culinary traditions of many cultures. This versatile ingredient, scientifically known as Ipomoea batatas, has been cultivated for over 5000 years in tropical regions, bringing with it a wealth of nutrients and a sweet flavor that makes it shine in many recipes. Although more commonly found in exotic cuisines, sweet potatoes are increasingly making their way onto our tables, becoming a cherished ingredient due to their nutritional benefits. Let’s discover together how to prepare a delicious sweet potato salad, perfect for quick lunches or light dinners.

Ingredients:

For 2 large servings of salad, you will need:

- 300 g sweet potatoes (one large potato)
- 5 thick slices of Prague ham (or another preferred type of ham)
- 200 g finely shredded white cabbage
- 2 thicker slices of cheese

For the dressing:

- 1 natural yogurt (about 6 tablespoons if using a larger yogurt container)
- 2 heaping tablespoons of light mayonnaise
- 1 heaping tablespoon of Dijon mustard
- ½ teaspoon of salt
- ½ teaspoon of sugar

Step by Step:

1. Preparing the Ingredients:
Start by peeling the sweet potatoes. Use a sharp knife to cut them into cubes of about 2-3 cm. This will help them cook evenly. If this is your first experience with sweet potatoes, know that their texture is firmer than that of regular potatoes, but they become soft in just 10-15 minutes of boiling.

2. Boiling the Potatoes:
Place the sweet potato cubes in a pot with cold water and add a little salt. Bring the water to a boil and let them cook over medium heat. Check them periodically with a fork; when they become slightly soft, you can remove them. It’s important not to overcook them, or they will crumble in the salad.

3. Preparing the Other Ingredients:
While the potatoes are boiling, you can prepare the rest of the ingredients. Cut the ham into thin slices and then into cubes, and set aside the finely shredded white cabbage. The cheese can be cut into cubes, adding a creamy note to the salad.

4. Preparing the Dressing:
In a small bowl, mix the natural yogurt with the light mayonnaise, Dijon mustard, salt, and sugar. This dressing will add a note of acidity and sweetness, perfectly complementing the flavor of the sweet potatoes.

5. Assembling the Salad:
Once the potatoes are boiled and drained, let them cool slightly. Divide the amounts of sweet potatoes, ham, cabbage, and cheese into two separate bowls. Add the dressing and mix gently, being careful not to crumble the potatoes, so the ingredients are evenly distributed.

6. Serving:
The sweet potato salad can be served warm or at room temperature. You can garnish with a few fresh parsley leaves or toasted seeds for added texture. A wonderful idea is to serve it alongside a slice of whole-grain bread or crackers for a pleasant contrast.

Nutritional Benefits:
Sweet potatoes are an excellent source of complex carbohydrates, rich in fiber, beta-carotene (a precursor to vitamin A), vitamin C, and vitamin B6. These nutrients contribute to immune system health, skin health, and metabolic regulation. Adding cheese and ham provides extra protein, transforming this salad into a complete meal.

Customized Version:
If you want to experiment, you can substitute the ham with grilled chicken or cooked chickpeas for a vegetarian option. You can also add avocado for extra creaminess or nuts for a crunchy taste.

Frequently Asked Questions:
1. Can I use frozen sweet potatoes?
Yes, but make sure to thaw and drain them well before adding them to the salad.

2. How can I store the salad?
It is recommended to consume it fresh, but you can store leftovers in the refrigerator in an airtight container for up to 2 days.

3. What drinks pair well with this salad?
A dry white wine or fresh lemonade are excellent choices that complement the sweet flavor of the potatoes.

Conclusion:
Sweet potato salad is a simple and quick recipe, full of flavors and colors, that will delight your taste buds. By experimenting with ingredients and dressings, you can transform this recipe into a personalized dish that suits your tastes. Try it and enjoy all the nutritional benefits it brings! Enjoy your meal!