Sweet Potato Mousse| You Won’t Believe It’s Healthy!

Do you love dessert like me? But don’t want to consume sugar!
Recently I made a yummy fusion dessert with sweet potatoes, yes you read it is a creamy textured and yummy fusion dessert made by sweet potatoes.

I am a huge fan of desserts when I see desserts I can’t resist having more and more. Oh my God, I just love desserts. But I have put in some extra kilos because of my dessert weakness so I have decided I would make a series of guilt-free desserts. So my first guilt-free dessert I made 2 days back is sweet potato mousse. Believe me, guys it was just heaven, I ate it like crazy, it was so yummy and satisfying.
I use just 4 to 5 ingredients and amazingly most of them are very nutritious and those are,

Sweet Potatoes,

Each serving of sweet potatoes contains a healthy dose of manganese, vitamin C, and vitamin A. In addition to their anticancer qualities, they may strengthen the immune system and provide other health advantages. A number of its carotenoids and nutraceutical components have led to the recognition of sweet potatoes as a health food. Magnesium, the essential mineral for mood enhancement and stress reduction, is found in sweet potatoes. Also, it supports the health of the nerves, muscles, bones, and arteries. Sweet potatoes’ dietary fiber is beneficial to intestinal health. According to one study, sweet potatoes’ dietary fiber has prebiotic properties. Prebiotics aid in better digestion and general health by promoting the growth of beneficial gut flora.

According to research, sweet potatoes help the intestinal barrier, which is the structure that lets your body absorb nutrients and keep out dangerous chemicals. Traditionally, sweet potatoes have been used to treat gastrointestinal issues like diarrhea. Sweet potatoes grew in Peru as early as 750 B.C., but Native Americans were already cultivating them when Columbus arrived in America in 1492.
Sweet potatoes come in hundreds of varieties. Some have flesh that is white or cream in color. Others are purple, crimson, or yellow. You’re most likely to find the “Covington” variety at the store. Its pulp is vivid orange, while its skin is pink.
Sweet Potatoes Include:

• Phenolic compounds
• Tannins
• Carotenoids
• Potassium
• Thiamin
• Zink
• Tocopherols (vitamin E)
• Flavonoids
• Saponins
• Calcium
• Iron
• Magnesium
• Anthocyanins
• B vitamins
• Vitamin C
• Phosphorus

Sweet potatoes’ high nutritious content earned them the name of “superfood.” According to studies, they could assist with:
Cancer: Sweet potatoes include carotenoids that may reduce your risk of developing cancer. Anthocyanin, another naturally occurring substance found in purple sweet potatoes, may help reduce your risk of colorectal cancer.
Diabetes: Sweet potatoes include compounds that may help regulate blood sugar. Sweet potatoes have a low glycemic index (GI) when boiled, so they won’t cause your blood sugar to rise as quickly as meals with a high GI.
Heart Disease: Sweet potatoes have been shown to reduce LDL “bad” cholesterol, which may reduce the risk of heart issues.
Degeneration of the Macular: Sweet potatoes include high levels of beta-carotene and vitamin A, which can reduce your risk of developing this eye condition, the leading cause of blindness.

Being Obese: Purple sweet potatoes may aid with weight loss by reducing inflammation and inhibiting the growth of fat cells.

Milk

Cow’s milk has a lot more to offer than just calcium, as you may already be aware. Your body can get almost all the nutrients it needs from just one cup. Numerous health advantages are provided by this nutrient-dense and complex beverage. Mammals’ mammary glands produce milk, a highly nutritious liquid, to support their babies throughout the first few months of life.
A variety of species, including sheep, goats, buffalo, and cows, provide dairy milk. Although the healthiest nourishment for babies is human breast milk, dairy milk has been consumed by children and adults for over 10,000 years. When individuals use the word “milk” in the United States, they typically mean cow’s milk.
Today, a variety of milk varieties are available, including:

UHT Milk

The abbreviation UHT represents ultrahigh temperature. UHT milk is shelf-stable after being heated to 130–140 C for 3–5 seconds, which eliminates bacteria. Therefore, until it is opened, UHT milk does not require refrigeration. While some vitamins and minerals may be somewhat decreased in UHT milk, regular and UHT milk are essentially the same.

Powder Milk:

It is also known as dry milk, which is milk that has had all of the liquid evaporated. Milk powder keeps well on the shelf. As directed, you add water, preserve it, and use it just like ordinary milk.

Buttermilk:

It is created by fermenting ordinary milk with a unique bacterial culture, which contributes acidity, body, flavor, and scent.

Milk with Flavor:

It is simply plain cow’s milk with extra flavor and sugars.

Condensed Milk:

This milk has been sweetened and some of the water removed. The primary usage for this is in baking.

Evaporated Milk:

Using a unique technique, over half of the water in this milk has been eliminated. Typically, it isn’t sweetened like condensed milk is.

Dairy-free Milk Substitutes:

Those who are unable to consume cow’s milk or would like not do so have a variety of nondairy milk alternatives. Almonds, oats, cashews, rice, hemp, coconut, and soy are examples of nondairy choices. You can get these flavored or unflavored, sweetened or unsweetened.
Milk is rich in minerals and vitamins, including:

• Potassium
• Calcium
• Phosphorus
• Sodium
• Magnesium
• Vitamin B2
• Vitamin A
• Vitamin D
• Choline
• Vitamin B12
• Riboflavin

The nutrients in dairy and milk work together to:

• Maintain the health of your muscles, bones, nerves, teeth, skin, and eyes.
• Reduce fatigue and weariness and release energy from meals.
• Keep your blood pressure at a healthy level.
• Encourage healthy brain development and growth
• And even promote healthy immunological function.

For such a simple glass of milk, that is quite remarkable! A healthy, balanced diet should include milk and dairy products as well as their substitutes, according to the UK Eatwell Guide. Wherever possible, lower-fat and lower-sugar options should be used.

Honey

Honey has antimicrobial qualities, is high in antioxidants and minerals, and, when included in a balanced diet, may help manage diabetes. That’s not all, though. Bees use plant nectar to produce honey, a sticky liquid. It comes in a variety of forms and is a frequent ingredient in many meals. With only small amounts of protein and fiber and no fat, honey is mostly just sugar. Although honey has trace amounts of some elements, most people don’t usually eat enough of it to make it a substantial source of vitamins and minerals in their diets.

Honey Consists Of

• Antimicrobial properties
• The healing effects of wounds
• Antioxidants found in food
• Actions that reduce inflammation

Moreover, natural honey has trace levels of the following minerals and vitamins:

• Riboflavin
• niacin
• pantothenic acid
• calcium
• magnesium
• manganese
• potassium
• phosphorous
• zinc

Certified Butter

Important nutrients such conjugated linoleic acid, omega-3 fatty acids, and vitamin A are abundant in ghee. It might also promote heart health and lessen inflammation in the intestines. The Ayurvedic classic Bhav Prakash Nighantu states that cow’s ghee is particularly good for the eyes, as well as a tonic, chemical, radiance, vigor, and beauty enhancer, as well as an enhancer of semen and digestive power and intelligence power. Cow’s ghee is used to make Brahmi ghee, fruit ghee, and therapeutic ghee in Ayurvedic medicine.

Many illnesses that are typically incurable even with medication can be healed with cow’s ghee. Cow ghee offers a lot of qualities that keep your body from having a lot of issues. In addition, eating cow ghee has assisted with weight control, despite what many people think. This implies that a weak person’s weight rises while an obese person’s weight falls. It is also a fantastic beauty product when applied to the skin. Desi ghee is essential to the flavor of Indian cuisine.

The Advantages of Desi Cow Ghee

• Consistent use balances the body’s pitta and vata doshas.
• Its application is highly helpful for issues like migraines and headaches.
• It can also help with joint-related issues.
• Physical weakness is eliminated.
• Applying ghee to the chest after slightly warming it helps dissolve the frozen phlegm.
• Aids in boosting immunity, which guards against ailments like coughing and colds.
• Ghee’s antioxidants aid in the body’s detoxification of numerous harmful compounds.
• Ghee consumption also helps our digestive systems.
• Ghee consumption is also good for our skin and eyes.

Clarified butter, or ghee, is butter that has had the water and milk solids taken out of it. Ghee may have more fat than butter, but it doesn’t include lactose.

Ground Cinnamon And Cardamoms

Although further research is needed, cardamom may aid with conditions like infection, weight loss, and high blood pressure. You can use it in cooking, but before using cardamom extracts or supplements, consult your doctor. Some people liken the strong, slightly sweet flavor of cardamom to that of mint.
Despite its Indian origins, it is now widely accessible and used in both savory and sweet cuisines.

Cardamom has several health benefits, such as: assisting with digestion; promoting fresh breath; balancing blood sugar levels; lowering blood pressure; treating bronchitis; acting as a circulatory enhancer; managing diabetes; alleviating gastrointestinal discomfort during pregnancy; and treating stomach ulcers.
Cardamom may be used by people for its medicinal properties. Phytochemicals with antibacterial and anti-inflammatory qualities are present. Additionally, cardamom’s advantages may improve oral and heart health.

Cinnamon Powder,

Antioxidants and other healthy substances abound in cinnamon. According to some research, it may help lower inflammation, prevent heart disease, and control blood sugar levels.

• Has powerful therapeutic effects.
• Packed with anti-oxidants
• Maybe anti-inflammatory
• Might offer protection from heart disease.
• May increase insulin sensitivity and aid in lowering blood sugar.
• Could be advantageous for neurodegenerative illnesses.
• Cinnamon may offer cancer prevention.
• Could stop fungal and bacterial infections.
• Could possess antiviral qualities

Ingredients We Will Need:

• 1 kg of boiled and peeled sweet potatoes
• 1 cup of raw liquid milk
• 1 cup of powdered milk
• Half a cup of honey
• 2 tbsp. of certified butter or unsalted butter (if you don’t like the flavor of certified butter)
• Pinch of powdered cardamom
• Pinch of cinnamon powder (optional)
• Pinch of salt
• Food color (optional)
• Dry fruits (for garnishing)

Equipment:

• A grinder or blender

Instruction:

1. Make a fine paste of the boiling sweet potatoes using liquid milk (no water, please).
2. Now, in a big saucepan over medium heat, add 1 tbsp. of certified butter.
3. Now add the sweet potato paste to the saucepan and simmer for 5 minutes, stirring constantly.
4. Add the honey, powdered cardamom, and cinnamon, stirring constantly.
5. Add the salt and food color and stir thoroughly.
6. When the mixture thickens, add the powdered milk and stir continuously.
7. Now add the remaining certified butter and stir thoroughly.
8. Turn off the heat, transfer the mixture to a serving dish, and let it cool.
9. Now, garnish with the dried fruits.
10. Keep it in the refrigerator for 2 hours, and serve.

Enjoy every spoonful of this rich, creamy mousse, knowing that you’re giving your taste buds a tiny piece of heaven while also providing nourishment for your body, and thank me later.