Sweet Potato Recipes

sweet potato recipes

Sweet Potato Recipes

 

Besides simple starches, sweet potatoes are rich in complex carbohydratesdietary fiberbeta-carotene (a provitamin A carotenoid), vitamin Cvitamin B6manganese and potassium.

Considering fiber content, complex carbohydratesproteinvitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value of all vegetables.  Despite the name “sweet”, it may be a beneficial food for diabetics, as preliminary studies on animals have revealed it helps to stabilize blood sugar levels and to lower insulin resistance.

Sweet potato varieties with dark orange flesh have more beta carotene than those with light-colored flesh, and their increased cultivation is being encouraged in Africa, where vitamin A deficiency is a serious health problem. A 2012 study of 10,000 households in Uganda found that 50% of children who ate normal sweet potatoes suffered from vitamin A deficiency compared with only 10% of those on the high beta carotene variety.

Although the leaves and shoots are also edible, the starchy tuberous roots are by far the most important product. In some tropical areas, they are a staple food crop.

Comparison of sweet potato to other food staples

The table below presents the relative performance of sweet potato to other food staples. While sweet potato provides less edible energy and protein per unit weight than cereals, it is a higher nutrient density source of certain vitamins and minerals than cereals.

Nutrient content of major staple foods
STAPLE: Maize / Corn[A] Rice[B] Wheat[C] Potato[D] Cassava[E] Soybean (Green)[F] Sweet potato[G]
Component (per 100g portion) Amount Amount Amount Amount Amount Amount Amount
Water (g) 76 12 11 79 60 68 77
Energy (kJ) 360 1528 1419 322 670 615 360
Protein (g) 3.2 7.1 13.7 2.0 1.4 13.0 1.6
Fat (g) 1.18 0.66 2.47 0.09 0.28 6.8 0.05
Carbohydrates (g) 19 80 71 17 38 11 20
Fiber (g) 2.7 1.3 10.7 2.2 1.8 4.2 3
Sugar (g) 3.22 0.12 0 0.78 1.7 0 4.18
Calcium (mg) 2 28 34 12 16 197 30
Iron (mg) 0.52 4.31 3.52 0.78 0.27 3.55 0.61  
Magnesium (mg) 37 25 144 23 21 65 25
Phosphorus (mg) 89 115 508 57 27 194 47
Potassium (mg) 270 115 431 421 271 620 337
Sodium (mg) 15 5 2 6 14 15 55
Zinc (mg) 0.45 1.09 4.16 0.29 0.34 0.99 0.3
Copper (mg) 0.05 0.22 0.55 0.11 0.10 0.13 0.15
Manganese (mg) 0.16 1.09 3.01 0.15 0.38 0.55 0.26
Selenium (mcg) 0.6 15.1 89.4 0.3 0.7 1.5 0.6
Vitamin C (mg) 6.8 0 0 19.7 20.6 29 2.4
Thiamin (mg) 0.20 0.58 0.42 0.08 0.09 0.44 0.08
Riboflavin (mg) 0.06 0.05 0.12 0.03 0.05 0.18 0.06
Niacin (mg) 1.70 4.19 6.74 1.05 0.85 1.65 0.56
Pantothenic acid (mg) 0.76 1.01 0.94 0.30 0.11 0.15 0.80
Vitamin B6 (mg) 0.06 0.16 0.42 0.30 0.09 0.07 0.21
Folate Total (mcg) 46 231 43 16 27 165 11
Vitamin A (IU) 208 0 0 2 13 180 14187
Vitamin E, alpha-tocopherol (mg) 0.07 0.11 0 0.01 0.19 0 0.26
Vitamin K (mcg) 0.3 0.1 0 1.9 1.9 0 1.8
Beta-carotene (mcg) 52 0 0 1 8 0 8509
Lutein+zeazanthin (mcg) 764 0 0 8 0 0 0
Saturated fatty acids (g) 0.18 0.18 0.45 0.03 0.07 0.79 0.02
Monounsaturated fatty acids (g) 0.35 0.21 0.34 0.00 0.08 1.28 0.00
Polyunsaturated fatty acids (g) 0.56 0.18 0.98 0.04 0.05 3.20 0.01
A corn, sweet, yellow, raw B rice, white, long-grain, regular, raw
C wheat, durum D potato, flesh and skin, raw
E cassava, raw F soybeans, green, raw
G sweetpotato, raw, unprepared  
   

 

 

Sweet Potato Burgers

Ingredients:

2 cans cannellini white beans, drainedSweet Potato Burger
1 large sweet potato, baked/peeled/mashed (about 2 cups)
2 Tbsp tahini
2 tsp maple or agave syrup
1 tsp lemon pepper seasoning OR Cajun seasoning (or another fave spice!)
1/4 cup wheat flour
optional: additional seasoning (whatever you have on hand – I used a few dashes cayenne, black pepper and a scoop of nutritional yeast)
salt to taste if needed
plentiful Panko crumbs
safflower oil for pan

Add To Sweet Potato Burgers: avocado, Dijon mustard, grain buns, romaine, onion, olive oil, pepper

Directions:

1. Bake sweet potato. Peel, place in large mixing bowl.
2. Add drained beans to mixing bowl. Mash beans and potato together.
3. Mash in seasoning, flour and any additional seasoning. Your mixture will be quite soft and moist. But you should be able to form a patty. Add more flour or a scoop of breadcrumbs – or dry rice to thicken the mixture if needed.
4. Heat 1 Tbsp safflower oil in a pan over high heat.
5. Form a patty from mixture and coat in Panko crumbs. Thick coating. Then drop the patty in the pan. Repeat until the pan is filled. Cook until browned on both sides. You could also bake. If baking, use less Panko.
6. Transfer cooked patties to paper towel. Cool for a few minutes.
7. Serve on toasted bun with lotsa toppings.

Sweet Potato Burgers

 

 

Sweet Potato Salad

 

Ingredients:sweet potato recipes

  • 2 medium sweet potatoes (about 1 pound total), peeled and cut into 2-inch-long matchsticks
  • 3 tablespoons plus 1/2 teaspoon olive oil
  • Coarse salt and ground pepper
  • 1/2 cup walnuts
  • 1/4 teaspoon cayenne pepper
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon honey
  • 2 bunches watercress (12 ounces total) with the stems trimmed, or substitute any lettuce
  • 4 ounces feta, crumbled

Directions:

  1. Preheat oven to 450 degrees, with racks on upper and lower thirds. On a rimmed baking sheet, toss sweet potatoes with 1 tablespoon oil; season with salt and pepper. Roast on upper rack, until tender, 30 to 35 minutes, tossing halfway through.
  2. On another rimmed baking sheet, toss walnuts with cayenne and 1/2 teaspoon oil. Bake on lower rack, until golden, 6 minutes.
  3. In a medium bowl, whisk together lemon juice, honey, and remaining 2 tablespoons oil; season with salt and pepper. Add watercress, or other lettuce of choice and toss to combine. Serve topped with sweet potatoes, walnuts, and feta.

Sweet Potato Salad

 

 

Sweet Potato Dessert Recipe

Mashed sweet potatoes aren’t just a tasty side dish — they also make an easy sweet potato dessert with only about 15 minutes of preparation and a little bit of love…

Ingredientssweet potato dessert recipe

  • 1 tablespoon butter, plus more for souffle dish
  • Sugar, for souffle dish
  • 2 tablespoons all-purpose flour
  • 1/2 cup whole milk
  • 1 cup Mashed Sweet Potatoes
  • 3 large eggs, room temperature, separated
  • 1/4 cup maple syrup
  • 1/2 teaspoon ground nutmeg
  • Salt
  • Whipped cream, (optional)

Directions

  1. Preheat oven to 375 degrees. Butter a 1 1/2-quart souffle dish; dust with sugar.
  2. In a medium saucepan, heat butter over medium. Add flour, and cook, stirring, until golden, about 2 minutes. Gradually whisk in milk; simmer, whisking constantly, until thickened, about 1 minute. Remove from heat; mix in sweet potatoes and egg yolks. Stir in maple syrup and nutmeg, and set aside.
  3. Using an electric mixer, beat egg whites with a pinch of salt until stiff peaks form. Whisk 1/4 of whites into sweet potato mixture; using a rubber spatula, gently fold in remaining whites. Pour mixture into prepared dish; place on a rimmed baking sheet. Bake until puffed, 35 to 45 minutes. Serve immediately, with whipped cream, if desired.

Sweet Potato Dessert Recipe

 

 

Grilled Sweet Potato

Ingredientsgrilled sweet potato recipes

  • 3 sweet potatoes
  • 3 tablespoons olive oil
  • 1 teaspoon dried thyme
  • 1/4 teaspoon cayenne pepper
  • Salt and black pepper
  • 2 tablespoons butter
  • 2 scallions, thinly sliced

Directions

  1. Heat grill to medium. Peel sweet potatoes, and cut lengthwise into 1/2-inch-thick slices. Toss potatoes in a large bowl with oil, thyme, and cayenne pepper; season with salt and black pepper.
  2. Grill potatoes, turning frequently, until tender when pierced with the tip of a paring knife, 20 to 30 minutes.
  3. Return grilled potatoes to bowl; add butter, and break potatoes into large pieces with the side of a spoon. Toss in scallions, and serve.

Grilled Sweet Potato

 

 

Sweet Potato Vegetable Salad

Ingredientssweet potato vegetable salad

  • 2 sweet potatoes, peeled and cut into 1-inch chunks
  • 1 medium red onion, quartered
  • 2 tablespoons olive oil
  • Coarse salt and ground pepper
  • 1 cup green beans par boiled or cooked
  • 1/2 cup diced squash or zucchini
  • 1/3 cup walnuts
  • 1 cup plain low-fat yogurt
  • 2 tablespoons white-wine vinegar
  • 1 garlic clove, crushed through a garlic press
  • 1 head (10 ounces) red-leaf lettuce, torn into bite-size pieces

Directions

  1. Preheat oven to 450 degrees. On a large rimmed baking sheet, toss together sweet potatoes, onion, and oil; season with salt and pepper. Roast until sweet potatoes are tender, about 20 minutes.
  2. Add green beans, squash and walnuts to sheet; toss. Roast until green beans and squash are tender, about 5 minutes.
  3. Meanwhile, in a small bowl, whisk together yogurt, vinegar, and garlic; season dressing with salt and pepper. Top lettuce with roasted vegetable mixture; drizzle with dressing.

Sweet Potato Vegetable Salad

 

 

Sweet Potato Soup

Ingredientssweet potato soup recipe

  • 2 1/2 pounds sweet potatoes (3 or 4)
  • 2 tablespoons olive oil
  • 1 medium onion, halved and sliced
  • Coarse salt and ground black pepper
  • 1 red bell pepper, ribs and seeds removed, thinly sliced
  • 2 jalapeño peppers, ribs and seeds removed, thinly sliced
  • 3 garlic cloves, coarsely chopped
  • 1/2 cup dry sherry (optional)
  • 4 cups vegetable broth, homemade or canned
  • 2 teaspoons white-wine vinegar
  • 1 teaspoon honey
  • 1/4 teaspoon curry powder
  • 1 small tart apple (4 ounce) peeled, cored, and diced
  • 1/4 cup plain yogurt
  • 2 tablespoons chopped mint, for garnish

Directions

  1. Preheat oven to 400 degrees. Place sweet potatoes on a baking sheet and roast for 1 hour, turning once, or until potatoes are very soft. When cool enough to handle, scoop cooked potato out of the skins. Discard skins.
  2. Meanwhile, in a 5-quart Dutch oven or large soup pot, heat oil over medium. Add onion, season with salt and pepper, and cook, stirring occasionally, until soft and caramelized, about 20 minutes. Add bell pepper, jalapenos, and garlic; cook for 5 minutes. Add sherry (if using), sweet potato, and broth; stir to combine. Bring to a boil, reduce to a simmer, and cook for 20 minutes, until flavors have blended.
  3. Working in batches, puree soup in a blender. Combine batches in a clean pot. The soup should be thick. (If you prefer a thinner soup, add water or a little more broth.) Taste and adjust seasoning.
  4. In a small saucepan over medium heat, bring vinegar, honey, and curry powder to a boil. Add apple; stir for 1 minute and remove from heat. To serve, ladle the soup into warm bowls, add a spoonful of apples, a spoonful of yogurt, and a sprinkle of mint.

Sweet Potato Soup

 

Planting Sweet Potato Video:

 

Sweet Potato Recipes

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