Sweet potatoes are my all-time favorite root veggie. They are so sweet that it is hard to believe it could be called a vegetable. Even harder to believe how long sweet potatoes have been around, history dates back to 8,000 B.C. in Peru. Tried-and-true delicious versatile real root food is now enjoyed around the world filling our plates with color and healthy sweetness.
Root Veggies – Real Food
Examples of common types of root vegetables include sweet potatoes, potatoes, beets, parsnips, carrots, celeriac, fennel, Jerusalem artichokes, jicama, yams, radishes, and turnips. Turmeric, garlic, and ginger are also root veggies, even though we think of them more as spices.
While sweet potatoes are growing underground, they produce radiant green leaves on a ground vine. I enjoy the leaves in my yard trailing around soaking up the sun.
Naturally Gluten-Free
Root vegetables, like sweet potatoes, are a good carbohydrate alternative because gluten can cause digestive issues and even autoimmune reactions in some people.
Sweet Potato Sugar
They contain carbohydrates that can raise blood sugar levels when eaten in excess. Anything in excess is not good for us. So, let’s make them enjoyable and healthy.
We don’t want to be afraid of sweet potatoes because they have the word SWEET in their name.
Sweet potatoes are actually lower on the glycemic index than regular white potatoes and help stabilize blood sugar better. Add cinnamon to additionally regulate blood sugar.
Sweet Potato Nutrients
Root vegetables are truly natural, unadulterated sources of complex carbohydrates, antioxidants and important nutrients. They tend to be lower in calories than most carbohydrates and have a lower glycemic index load. They are easier on the digestive tract; causing less digestive or inflammatory issues than many grains do.
- High supply of Vitamin A
- Vitamin C
- Manganese
- Vitamin B’s
- Potassium
- Magnesium
- Dietary Fiber
- Antioxidants/Phytonutrients
Health Benefits of Sweet Potatoes
- Stabilizes Blood Sugar
- High in Antioxidants
- Boosts Brain Function
- Enhances Immunity
- Promotes Vision Health
- Aids in Weight Loss
Now that we have determined sweet potatoes have the YUM factor with nutrients and health benefits, let’s see how many ways we can prepare them.
Baked Sweet Potatoes
I quickly rinse them off but I don’t scrub them unless someone actually wants to eat the skin. I don’t but some do. It is edible so go for it if you like it!
350 degrees for 90 minutes in an oven or toaster oven.
I do not use “tin foil” because of the toxicity. Instead, I use a glass baking dish, simply place the sweet potatoes in.
If all you are baking are sweet potatoes, use a toaster over to save utilities. Unless you need to heat up your whole kitchen with the big oven!!
I personally purchase high-quality appliances so they last for decades, making them economical. These are large enough that I rarely use my full-size oven.
- Cuisinart Toaster Oven Broiler with Convection, Stainless Steel – medium size
- Cuisinart Chef’s Convection Toaster Oven, Stainless Steel – large size
Roasted Sweet Potatoes
425 degrees for 30 ish minutes.
Cut, toss with olive oil and taco seasoning.
I know it sounds odd but the Produce Geek dude suggested it so I tried it. Ohhh my stars!! That is worth a try. Slice sweet potato as thin as you can get them. In a bowl, toss with olive oil and taco seasoning. Spread out on a baking sheet and roast. Use an organic taco seasoning packet or the following recipe…
Taco Sweet Potato Recipe…
- 1 tablespoon olive oil
- 1 tablespoon organic cumin
- 1 tablespoon organic smoked paprika
- 1 tablespoon organic chili powder (optional)
- sea salt & pepper to taste
Boiled Sweet Potatoes
Peel and cut into large pieces. Boil until fork-tender.
Mashed Sweet Potatoes
I personally do not like boiled sweet potatoes. So I make them, then mash them!!!
Just like mashed potatoes. Boil them until fork-tender, then mash with organic grass-fed butter.
To make them even more fluffy and creamy, add a tablespoon or two of coconut milk while mashing. And adding a sprinkle of salt always enhances flavor.
Sweet treat hint — add a sprinkle or two of cinnamon while mashing and it turns into a dessert!!
- Coconut milk – organic
- Cinnamon – organic
- Potato peeler by Oxo
- Potato peeler Y by Oxo
- Potato masher by Oxo
- Potato masher by Oxo – smooth masher
Stuffed Sweet Potatoes
Use the above directions for a baked sweet potato. Cut the sweet potato in half then stuff with Fixin’s that you enjoy.
- Wild rice – organic
- Pumpkin seeds – organic
- Dried cranberries – organic – small pack
- Dried cranberries – organic – bulk
Breakfast Sweet Potatoes
This is very creative and tasty for breakfast. Fun for the holidays as well.
Bake sweet potatoes as directed above. Keep oven on.
Cut potatoes in half. Crack an egg in each. Add cut cherry tomatoes, scallions and herbs, salt and pepper.
Bake until eggs are done!!
Grilled Sweet Potatoes
This only works if you can put the sweet potatoes over the coals or fire a couple of hours ahead of time. They need approximately 2 hours to cook through.
Sweet Potato Chips
As long as you can cut them thin, real thin, you can bake your own sweet potato chips.
If you want chips with skins – wash and scrub potatoes before cutting.
Use a mandoline slicer to cut thin. Toss with your favorite cooking oil, salt and herbs. Spread out on baking sheet. Bake high and fast, and with an eye on them so they don’t burn. Toss about halfway through.
- Mandoline slicer by Oxo – budget-friendly
- Mandoline slicer by Oxo – heavy duty
Sweet Potato Lunch
High protein lunch for the healthy in mind. Bake sweet potatoes as directed above, cut in half, let cool while you stack with guacamole, avocado slices, and boiled egg slices. Sprinkle with salt and chia seeds.
Mexican Sweet Potato
Bake sweet potatoes as directed above.
Add chicken chunks, beans, fresh jalapeno slices, purple onion, and taco seasoning.
Add a little cheese only if tolerated. You can find organic cheese at most grocery stores. Some even carry raw organic cheese which is usually tolerated better. Goat cheese is good too, organic of course.
Use an organic taco seasoning packet or the following recipe…
Taco Mix Recipe…
- 1 tablespoon organic cumin
- 1 tablespoon organic smoked paprika
- 1 tablespoon organic chili powder (optional)
- sea salt & pepper to taste
Sweet Potato Masterpieces
Create your own sweet potato masterpieces simply by adding some to your favorite meals.
I have grated peeled sweet potatoes and added them to salads raw. Or added to an omelet with cinnamon. Oh…. and grated sweet potatoes look like cheddar cheese to the unexpecting when sprinkled on food.
Sweet Potato Varieties
Sweet potatoes and yams are two entirely different plants. Sweet potatoes come from the morning glory plant family and yams come from the lilies and grasses plant family.
Sweet potatoes are typically orange or purple inside where the yam has white flesh.
One of my favorites is the Japenese Purple Sweet Potato. Purple inside and out.
There are more than 200 varieties of yams.
Difference between yams and sweet potatoes — sweet potatoes are lower in calories and higher in antioxidants, but yams contain higher levels of potassium.
Yam nutrition is higher in calories, carbohydrates and fiber but slightly lower in protein than sweet potatoes. Yams also contain a good amount of vitamin C, vitamin B6, potassium and manganese but are not as nutrient-dense as sweet potatoes.
Produce Geek – Videos
A fun way to keep up with what is in season is receiving Produce Geek’s FREE newsletter. Eating seasonally helps us rotate our food and eat the freshest produce possible. Produce Geek keeps up with all the fresh produce providing their service for FREE. Easy sign up with your email address – CLICK HERE to sign up. I have no affiliation with them, just think they provide a great service for REAL FOOD EATING. Produce Geek is a fun way to keep up with FREE email alerts to the latest videos for seasonal produce.
