Benefits of Baroa Potato

Content:

• Benefits of sweet potato
• Nutritional information
• How to use sweet potato to lose weight
• How to use baroa potato to gain muscle mass
• Preparations and recipes
• 1. Baroa potato soup
• 2. Baroa Potato Escondidinho

Baroa potato, also known as mandioquinha or parsley potato, is a source of carbohydrates and fiber, helping to produce energy in cells and helping the functioning of the intestine.

This potato is also rich in vitamins from the B and C complex, as well as minerals such as calcium, iron and phosphorus and, due to the fact that it is rich in nutrients, it provides several health benefits.

Benefits of sweet potato

This tuber can be included both in diets to gain muscle mass and lose weight, being important to vary the amount consumed and the side dishes of the dish. The main benefits of baroa potato are:

• Provide energy to the body , as it is an excellent source of carbohydrates;
• Fight constipation , as it is rich in fiber, improving intestinal health;
• Improve the immune system , as it is rich in zinc, vitamin C and B vitamins, nutrients that are essential to promote the body's defense;
• Prevent premature aging and improve skin health , as it contains a high amount of vitamin C, a powerful antioxidant that promotes skin healing and collagen production;
• Improve heart health , as it is rich in vitamin B3, which helps lower cholesterol and triglyceride levels, lowering the risk of heart disease. In addition, it also helps to relax blood vessels and improve circulation, as it has minerals such as magnesium and potassium;
• Maintain the health of bones and teeth , as it is rich in phosphorus and calcium, essential nutrients to prevent diseases such as osteoporosis and osteopenia;
• Favor muscle growth , as it is rich in carbohydrates, which guarantees the energy to perform the training. In addition, it is rich in calcium and magnesium, minerals that improve muscle strength and contraction, favoring hypertrophy.

Baroa potato has fewer calories than sweet potato and a similar amount of fiber, which makes it a great option to balance the diet menu for weight loss or muscle mass gain.

Nutritional information

The following table contains the nutritional information for 100 grams of sweet potato:

How to use sweet potato to lose weight

To lose weight, you should consume a maximum of 80 to 100 g of baroa potato at lunch or dinner, preferably cooked or baked in the oven, and without adding other carbohydrate sources such as rice, pasta or farofa. With this, the meal will be low in carbohydrates, helping with weight loss.

In addition to the cassava, you should add a good portion of meat, chicken or fish, which is the protein source of the dish, and a vegetable salad with olive oil, which will promote increased satiety.

How to use baroa potato to gain muscle mass

People who want to gain muscle mass and gain weight can consume greater amounts of baroa potatoes, in addition to being able to add other sources of carbohydrates in the same meal, such as rice, pasta and farofa.

The meal should also contain a good amount of protein, which is meat, chicken and fish, and salad with olive oil. In pre-workout, you can use the baroa potato with fried eggs or cheese, accompanied by 1 fruit or natural yogurt, for example.

Preparations and recipes

Cassava can be consumed boiled, fried, baked in the oven or in the form of puree, in addition to being added to soups and fish or meat stews. When cooking it, keep the skin and only remove it after cooking, so that as many minerals and vitamins are not lost in the cooking water.

French fries should be avoided in weight loss diets, with oven-baked potatoes being a better option. The puree option should also be used more by those who want to gain weight, as the addition of milk and butter in the preparation of the puree makes the meal more caloric.

Some recipes with baroa potato are:

1. Baroa potato soup

Ingredients:

• 500 g kg of baroa potato;
• 500 g of carrots;
• 1 medium onion;
• 3 cloves of garlic;
• 120 ml of olive oil;
• 500 g of cubed chicken breast;
• 1 liter of water;
• 1 tablespoon of olive oil;
• salt, pepper and parsley to taste.

Preparation mode:

In a pressure cooker, sauté the garlic and onion in olive oil. When golden, add the chicken, carrots and manioc, and sauté again. Add the salt, pepper and parsley, and cook for approximately 10 minutes after getting pressure.

If you want the soup in the form of cream, cook the chicken separately and grind the manioc stew with carrots before mixing it with the chicken.

2. Baroa Potato Escondidinho

Puree Ingredients:

• 1/2 kg of boiled baroa potato;
• 1/2 kg of boiled potato;
• 1/2 medium onion, diced;
• 2 tablespoons of butter;
• 200 g of sour cream;
• 1 cup of milk tea;
• Salt and black pepper to taste;
• 50 g grated parmesan for sprinkling.

Stuffing Ingredients:

• 3 tablespoons of olive oil;
• 3 cloves of garlic, crushed or minced;
• 1/2 kg of ground beef;
• 5 chopped tomatoes;
• 1/2 cup of tomato sauce;
• Salt and black pepper to taste;
• 4 tablespoons of chopped parsley.

Preparation
For the puree, mash the manioc and the potato while still hot with the ricer. Lightly sauté the onion in butter, add the potatoes and the rest of the ingredients, letting the mixture cook for about 3 to 5 minutes.

For the stuffing, sauté the garlic in olive oil and add the meat and sauté until dry and loose. Add the tomato and tomato sauce and season with salt and pepper to taste, cooking until a thicker sauce forms. Add salt and parsley.

To assemble, grease a glass refractory with butter and spread half of the puree, then add the filling and, finally, cover with the other half of the puree. Sprinkle the cheese on top and bake in a preheated oven at 200°C for about 20 minutes.

Also know the benefits of sweet potato .