Retinol Juice with Sweet Potato and Ginger
Minuman • Malaysia
How to Make Retinol Juice with Sweet Potato and Ginger (Traditional & Healthy Version)
Retinol Juice with Sweet Potato and Ginger is a vibrant, nutrient-rich beverage rooted in Malaysia's love for natural, wholesome ingredients. Drawing inspiration from the rich multicultural traditions of Malaysian cuisine, this juice blends locally adored ubi keledek (sweet potato) and fresh halia (ginger) for a drink brimming with health benefits. Sweet potato, a staple across Malaysia, is celebrated for its natural sweetness, vivid orange hue, and high beta-carotene content—making this juice a powerhouse of vitamin A (retinol). The addition of ginger brings a signature warmth and subtle spiciness, reflecting the common use of halia in Malaysian kitchens for both taste and wellness. This refreshing beverage is a popular choice for those seeking a natural energy boost without refined sugars. It’s perfect for breakfast, brunch, or as a nourishing mid-day pick-me-up. With no artificial additives, this recipe showcases how Malaysian home cooks incorporate local produce such as pandan leaves and a dash of limau nipis (local lime) to brighten flavors, creating a drink that balances sweetness, earthiness, and gentle heat. Loved across communities for its simplicity and restorative qualities, this healthy juice is a testament to Malaysia’s vibrant culinary heritage and commitment to nutrition.
Bahan-bahan(untuk 1 tall glass (approx. 300ml))
- 1 medium (about 200g) Ubi keledek oren (orange sweet potato) (peeled and cubed)
- 2 cm piece Halia (fresh ginger) (peeled and sliced)
- 1 leaf Pandan leaf (tied into a knot) - pilihan
- 2 cups (500ml) Air (water) (filtered)
- 1/2 fruit Limau nipis (lime) (juiced)
- 1 tablespoon Madu (honey) (Malaysian wild honey preferred; use agave for vegan option) - pilihan
- 4-6 leaves Daun pudina (mint leaves) (for garnish) - pilihan
- as needed Ais batu (ice cubes) (optional, for serving) - pilihan
Arahan
- 1
Peel and cube the sweet potato (ubi keledek), and thinly slice the ginger (halia).
5 minutes
Cut sweet potato into uniform cubes for even cooking.
- 2
In a medium saucepan, combine sweet potato, ginger, pandan leaf, and water. Bring to a gentle boil over medium heat.
3 minutes
Pandan adds a subtle aroma; omit if unavailable.
- 3
Simmer for about 15 minutes until sweet potato is fork-tender. Remove from heat and discard pandan leaf.
15 minutes
Do not overcook to preserve nutrients.
- 4
Let the mixture cool to room temperature. Transfer to a blender.
5 minutes
Cooling prevents pressure build-up in the blender.
Kenapa hidangan ini sihat
This beverage is a wholesome alternative to sugary drinks, utilizing natural sweetness and rich fiber from sweet potato. It's free from artificial additives and dairy, and provides a concentrated boost of antioxidants, vitamins, and minerals. The inclusion of ginger supports digestion and immunity, making it ideal for those mindful of calories and seeking natural nourishment.
This Retinol Juice is packed with beta-carotene from sweet potato, which is efficiently converted to vitamin A (retinol) in the body—essential for eye health and immune function. Ginger adds antioxidants and anti-inflammatory compounds, while lime provides vitamin C. Using minimal honey keeps the glycemic load lower than typical sweet drinks. The juice is low in fat, moderate in carbohydrates, and supplies essential micronutrients like potassium and manganese.
Petua
- 💡Tip 1: Steam sweet potato instead of boiling to lock in more nutrients.
- 💡Tip 2: For extra creaminess, add a splash of santan (coconut milk), but account for extra calories.
- 💡Tip 3: Prepare ahead and chill overnight for deeper flavors and a refreshing start to your morning.
Penyimpanan & hidangan
Store juice in an airtight container in the refrigerator for up to 2 days. Stir well before serving, as natural separation may occur. Not recommended for freezing.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 85.0 kcal |
