I should not and that is didi and welcome to the kitchen and today I want to show you how to prepare an amazing awesome first finger food for your little angel and it's super easy super nutritious super healthy and they're going to love it that's what I promise you so let me introduce you and it's not a properly - His Majesty the sweet potato so before I show you two ways to prepare the sweet potato I want to give you some of the healthy benefits because you know it helps you to know what kind of vitamins nutritions you're giving to your baby when you cook for them the sweet potato so the sweet potato is a root vegetable has nothing to do with the normal potato and usually it's large like that and there are different varieties in the world but the most common ones are the one with sort of a bright orange skin and quite often in the States people refer to them as yams but Ian is not a sweet potato and although the USDA is trying to make sure that all sweet potatoes are properly labeled the sweet potato see in the States still a lot of people a lot of Americans refer to it as yams sweet potato originates from Central America it's a quite popular food in Western Europe and in the States and people just love it and I wanted to give you some of the main benefits of sweet potatoes sweet potato is very rich in vitamin A and beta-carotene and it has a good content of vitamin C vitamin E vitamin A I think I mentioned and then potassium magnesium manganese and why is this good so basically the Center for Science in public interests did a comparison between the sweet potatoes and other foods including Christ brown rice white rice maize corn potatoes and in in delation - contains of fiber potassium magnesium beta carotene the sweet potato rank highest one of the other benefits of the sweet potato is that because it's its carbohydrate it's complex carbohydrate but it's very sweet but it has a low glycemic dicks so what does this mean oh nice any context it means that it relieves sugar into the bloodstream very slowly a lot of the starchy food that we consume elevates our blood sugar pretty rapidly after we consume it where's the sweet potato because of the way it metabolized does that very slowly so it means that you don't have the sugar spikes that you'll have when you eat proper sugar or other starchy food but at the same time you have a steady energy this is sweet enough but the other would think about sweet potatoes that it has manganese and manganese is what helps us metabolize the carbohydrates and manganese as well what help us utilize the antioxidants from the sweet potato and in addition to it it's for fiber which is good for the digestion system of the baby most moms worried about the constipation especially when you start with the solid food for the first time the baby has been only on milk until recently and now usually when you start solid food for ten weeks it'll be difficult digest to start with so many moms are worried about that but if you eat sweet potatoes it's not going to happen so the passage would be much quicker so without further ado these are the health benefits I really encourage you to incorporate a sweet potato in your diet if it's not part of your diet yet it's not only good for your babies it's good for you for yourself as well and it's super tasty and the most important thing I know how busy you are it's super simple and easy to make it so let me show you two ways of how to prepare the sweet potatoes the first way is steaming it and the second way is baking and it doesn't really matter which one you prefer or which one you choose to do you think matter is how much time you actually have because I'm pretty sure the time is the issue here when you're a mom so I must tell you as well that the taste is a bit different when you steam and when you bake it's a matter of personal preference as well personally I prefer them baked my boy mica preferred them baked as well now but in the beginning he he loved them steamed to the steaming takes about and meets the baking takes about 45 minutes and going to show you how to cut them properly in the right shape so it's easy for them to handle it and let me show you how they look at the end so I vacuum my kitchen now our sweet potatoes are ready and they look very young as you can see this is the steamed version and it took actually about 8 minutes to prepare and this is the beta version which takes between 35 and 45 minutes depending on your oven I find it different in different places where I cook sweet potatoes in my personal when it takes about 35 minutes but it's some other place it can take 40 45 minutes so just the way to check whether they've done it's just with the fork to pierce them and you know when you go with ease into their flesh put it that way they are perfect for for your little one so I hope that this helps it's very easy super delicious super nutritious don't forget that so mom's no excuse you can easily do that in your kitchen and just go buy sweet potatoes and start cooking them by you you