5 Ways to Use

Where does my love begin for sweet potatoes begin? Sweet potatoes are such a delicious and versatile ingredient that go well in so many different recipes. Sweet potatoes are easy to find and even easier to prepare. From soups to sauces to breads and pastas… sweet potatoes can be used in just about any recipe. They can be roasted, steamed, boiled and have an array of nutritional value.

Read on to find out the benefits of sweet potatoes and 5 different ways to use this beloved vegetable.

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What are the benefits of sweet potatoes?

Sweet potatoes are a nutritional powerhouse, packed with various benefits:

1. Rich in Nutrients: They are high in vitamins like vitamin A (in the form of beta-carotene), vitamin C, and several B vitamins. They also contain minerals like potassium, manganese, and fiber.

2. High in Antioxidants: Sweet potatoes are loaded with antioxidants that help protect your body from oxidative stress, potentially reducing the risk of chronic diseases.

3. Promote Gut Health: The fiber content in sweet potatoes supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria.

4. Regulate Blood Sugar: Despite their natural sweetness, sweet potatoes have a lower glycemic index compared to regular potatoes, meaning they’re less likely to cause blood sugar spikes.

5. Boost Immunity: The high levels of vitamin A and vitamin C in sweet potatoes can strengthen the immune system, helping the body fight off infections and illnesses.

6. Eye Health: Beta-carotene, found in abundance in sweet potatoes, is essential for eye health and may reduce the risk of age-related macular degeneration.

7. Anti-Inflammatory Properties: Certain compounds in sweet potatoes have anti-inflammatory properties, potentially benefiting conditions like arthritis.

Are sweet potatoes healthier than regular potatos?

Both types of potatoes have their own nutritional strengths. If you’re looking to manage blood sugar levels or increase your intake of certain vitamins like vitamin A, sweet potatoes might be a preferable choice. However, regular potatoes offer their own nutritional benefits, especially in terms of potassium and vitamin B6. Sweet potatoes have a lower glycemic index, which makes them better for those trying to manage their blood sugar.

How to cook sweet potatoes?

Cooking sweet potatoes can be done in various ways, depending on your preferences. Here are some easy methods:

1. Baking:

• Preheat the oven to 400°F (200°C).
• Wash and scrub the sweet potatoes thoroughly.
• Pierce the potatoes with a fork a few times.
• Place them on a baking sheet and bake for 45-60 minutes or until tender.
• You can eat them as is or top them with butter, cinnamon, or your favorite toppings.

2. Boiling:

• Peel and chop the sweet potatoes into chunks or cubes.
• Place them in a pot and cover with water.
• Boil for 15-20 minutes until they are tender when pierced with a fork.
• Drain the water and mash the sweet potatoes or use them in various dishes like soups or salads.

3. Roasting:

• Preheat the oven to 425°F (220°C).
• Cut the sweet potatoes into wedges or cubes.
• Toss them with olive oil, salt, pepper, and any desired spices.
• Spread them on a baking sheet in a single layer and roast for 25-30 minutes, flipping halfway through, until they’re crispy and golden brown.

5 Easy Recipes Using Sweet Potatoes

Here are 5 easy ways to use sweet potatoes. Enjoy these simple healthy and delicious dishes!

1. Sweet Potato Flatbread

Sweet potato flatbread is a delicious and versatile dish. Here’s a simple recipe:

Ingredients:

• 1 cup mashed sweet potato (cooked and peeled)
• 1 cup flour (you can use whole wheat flour, all-purpose flour, or gluten-free flour)
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• Optional: additional spices/herbs (like garlic powder, cumin, or rosemary) for added flavor
• Olive oil or butter for cooking

Instructions:

1. Prepare the Sweet Potato:
   • Cook a sweet potato until it’s soft. Once cooled, peel the skin and mash it thoroughly. You’ll need about 1 cup of mashed sweet potato.
2. Mix Dry Ingredients:
   • In a mixing bowl, combine the flour, baking powder, salt, and any additional spices or herbs you want to add for flavor.
3. Combine Ingredients:
   • Add the mashed sweet potato to the dry ingredients. Mix until a dough forms. If the dough is too sticky, gradually add a little more flour until it’s workable but still soft.
4. Knead the Dough:
   • Transfer the dough to a lightly floured surface and knead it gently for a few minutes until it’s smooth and elastic.
5. Divide and Roll Out:
   • Divide the dough into smaller portions. Roll each portion into a ball and then flatten it with a rolling pin into a flatbread shape (about 1/4 inch thick).
6. Cook the Flatbread:
   • Heat a skillet or frying pan over medium heat and lightly brush it with olive oil or melt a bit of butter.
   • Place the flatbread onto the heated skillet and cook for about 2-3 minutes on each side until it’s cooked through and has golden brown spots.
7. Serve:
   • Once cooked, remove the flatbread from the skillet. You can serve it warm with toppings like hummus, yogurt, or alongside your favorite dishes.

2. Sweet Potato Gnocchi

Making sweet potato gnocchi is a delightful way to enjoy this Italian pasta dish with a twist. Feel free to use gluten-free flour to make this a gluten free dish! Here’s a simple recipe:

Ingredients:

• 2 medium-sized sweet potatoes (around 2 cups mashed)
• 1 egg, lightly beaten
• 2 cups all-purpose flour (plus extra for dusting)
• 1/2 teaspoon salt
• Optional: a pinch of nutmeg or cinnamon for added flavor

Instructions:

1. Prepare the Sweet Potatoes:
   • Preheat your oven to 400°F (200°C). Pierce the sweet potatoes with a fork and bake them for about 45-50 minutes, or until they’re tender.
   • Once cooled, scoop out the flesh and mash it thoroughly. You’ll need around 2 cups of mashed sweet potato.
2. Make the Dough:
   • In a large mixing bowl, combine the mashed sweet potatoes, beaten egg, salt, and any optional spices like nutmeg or cinnamon. Mix well.
   • Gradually add the flour, about 1/2 cup at a time, and mix until a soft dough forms. Be cautious not to overmix, as it can make the gnocchi tough.
3. Form the Gnocchi:
   • Dust a clean surface with flour. Take a portion of the dough and roll it into a long rope, about 1/2 inch thick.
   • Use a knife to cut the rope into small pieces, about 3/4 inch long. You can use a fork or gnocchi board to create ridges on the gnocchi if desired.
4. Cook the Gnocchi:
   • Bring a large pot of salted water to a boil. Carefully drop the gnocchi into the boiling water in batches.
   • Once the gnocchi float to the surface (usually within 2-3 minutes), they’re cooked. Use a slotted spoon to transfer them to a plate.
5. Serve:
   • You can serve the sweet potato gnocchi immediately with your favorite sauce—such as a brown butter sage sauce, marinara, or pesto. Optionally, lightly pan-fry the cooked gnocchi in a bit of butter for a crispy texture before serving.
6. Optional: Freeze for Later:
   • If you’re not using all the gnocchi immediately, you can freeze them on a baking sheet in a single layer. Once frozen, transfer them to a freezer bag for later use. Cook them from frozen, adding a minute or two to the cooking time.

Homemade sweet potato gnocchi is a delicious and comforting dish that pairs well with various sauces and toppings. Enjoy your culinary adventure!

3. Versatile Sweet Potato Puree

Ingredients:

• Sweet potatoes (as many as desired)
• Water

Instructions:

1. Prepare the Sweet Potatoes:
   • Wash the sweet potatoes thoroughly to remove any dirt.
   • Peel the sweet potatoes if desired, although the skin is edible and contains nutrients.
2. Cook the Sweet Potatoes:
   • Cut the sweet potatoes into chunks or cubes for faster cooking.
   • Place the sweet potato chunks in a pot and cover them with water.
3. Boil or Steam:
   • Boil the sweet potatoes in the water until they are fork-tender, which usually takes about 15-20 minutes. Alternatively, steam them until they are soft and easily pierced with a fork.
4. Drain and Mash (or Blend):
   • Once the sweet potatoes are fully cooked, drain the water and let them cool for a few minutes.
   • Mash the sweet potatoes with a potato masher for a rustic texture or use a food processor or blender for a smoother puree.
5. Adjust Consistency (if needed):
   • If the puree is too thick, you can add a small amount of water or a liquid of your choice (like milk or vegetable broth) while blending to achieve your desired consistency.
6. Serve or Store:
   • Use the sweet potato puree immediately in recipes or as a side dish. It can also be stored in the refrigerator for a few days or frozen in airtight containers or freezer bags for longer-term use.

Sweet potato puree is versatile and can be used in various dishes, including soups, sauces, baked goods like pies or muffins, or as a nutritious side dish. Adjust the quantity of sweet potatoes and water based on how much puree you need for your recipes.

4. Roasted Sweet Potato Salad

Roasted sweet potato kale salad is a nutritious and flavorful dish. Here’s a simple recipe:

Ingredients:

For the Salad:

• 2 medium sweet potatoes, peeled and cubed
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1 bunch kale, stems removed and chopped
• 1/4 cup chopped red onion
• 1/4 cup dried cranberries or raisins
• 1/4 cup chopped pecans or walnuts (optional)

For the Dressing:

• 3 tablespoons olive oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon maple syrup or honey
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Instructions:

1. Prepare Sweet Potatoes:
   • Preheat your oven to 400°F (200°C).
   • Toss the cubed sweet potatoes with olive oil, salt, and pepper.
   • Spread them out on a baking sheet and roast for about 25-30 minutes or until tender and slightly caramelized. Set aside to cool slightly.
2. Prepare Kale:
   • In a large mixing bowl, add the chopped kale. Massage the kale with a little olive oil for a few minutes to soften it and make it more palatable.
3. Assemble the Salad:
   • Add the roasted sweet potatoes, chopped red onion, dried cranberries or raisins, and nuts (if using) to the bowl with the kale.
4. Prepare the Dressing:
   • In a separate small bowl, whisk together the olive oil, apple cider vinegar, maple syrup or honey, Dijon mustard, salt, and pepper until well combined.
5. Combine and Toss:
   • Pour the dressing over the salad ingredients.
   • Toss everything together until the salad is evenly coated with the dressing.
6. Serve:
   • Let the salad sit for a few minutes to allow the flavors to meld together.
   • Serve the roasted sweet potato kale salad immediately as a side dish or add protein like grilled chicken or chickpeas for a complete meal.

This salad offers a delightful combination of flavors and textures, making it a satisfying and nutritious option for a meal or a side dish. Adjust the ingredients and dressing to suit your taste preferences. Enjoy!

5. Sweet Potato Smoothie

A sweet potato smoothie is a nutritious and delicious way to enjoy the goodness of sweet potatoes. Here’s a basic recipe:

Ingredients:

• 1 medium-sized cooked sweet potato (cooled and peeled)
• 1 ripe banana
• 1 cup unsweetened almond milk (or any milk of your choice)
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg or ginger (optional)
• 1 tablespoon honey or maple syrup (optional, for added sweetness)
• Ice cubes (optional, for a colder smoothie)

Instructions:

1. Prepare the Sweet Potato:
   • Cook the sweet potato by baking, boiling, or steaming until it’s soft. Let it cool and then peel off the skin.
2. Blend Ingredients:
   • In a blender, combine the cooked sweet potato, ripe banana, almond milk, ground cinnamon, and any optional spices or sweeteners.
   • If using ice cubes, add them to the blender for a colder smoothie.
3. Blend Until Smooth:
   • Blend all the ingredients until you achieve a smooth and creamy consistency. If the smoothie is too thick, you can add more almond milk to reach your desired consistency.
4. Taste and Adjust:
   • Taste the smoothie and adjust the sweetness or spices according to your preference. Add more honey, cinnamon, or other flavorings as desired.
5. Serve:
   • Pour the sweet potato smoothie into glasses and enjoy it immediately as a nutritious and satisfying drink.

This sweet potato smoothie is packed with vitamins, fiber, and natural sweetness. Feel free to customize it by adding ingredients like Greek yogurt for protein, a scoop of nut butter for richness, or a handful of spinach for added nutrients. Experiment with different variations to suit your taste buds!