5 Ways To Cook Sweet Potatoes


30 Minute Meals, American, Baking, Blog, Cooking Methods, Course, Cuisine, Gluten-Free, Health and Diet, Menu Ideas, Recipes, Roasting, Side Dish, Stovetop, Vegetarian
  • By Sarah Koszyk, MA, RDN on
  • February 22nd, 2016

Mashed_Sweet_Potatoes_2

Sweet potatoes are a superfood for a reason. They have so many amazing benefits with so many various ways to prepare them. And they are very affordable, too. A good source of Vitamin C is one of the benefits in sweet potatoes. Vitamin C is great for preventing colds and healing our skin. Vitamin C helps make collagen which is important for elasticity in the skin providing us with a more youthful look.
Sweet_Potato_Fries_1
Sweet potatoes also contain Vitamin D which is great for increasing immune health, optimizing energy levels, and building bone and skin cells.
Sweet_Potato_Chips_2
Sweet potatoes also contain fiber which helps move our bowels and make us feel full. Sweet potatoes have antioxidants from carotenoids like beta-carotene, which give sweet potatoes the orange color. Carotenoids are fabulous for preventing cancer and assisting with anti-aging properties. The list of benefits goes on and on with sweet potatoes! In addition, they are very diverse in the way we can prepare and cook them.
Sauteed_Sweet_Potatoes_2
Here are 5 basic recipes to make sweet potatoes from mashing, roasting, sautéing, baking, and more. There’s even a baked French fry recipe with only 0.2 grams of fat per serving! Talk about guilt-free eating. Enjoy these 5 Ways To Cook Sweet Potatoes – the recipes are fast, easy, simple, and tasty.

Mashed Sweet Potatoes
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Side Dish
Cuisine: American
Serves: 4
Ingredients
  • 2 medium sized sweet potatoes
  • ½ cup 1% or non fat milk
  • ½ cup plain Greek yogurt
  • ¼ tsp garlic powder
  • ¼ tsp ginger powder
  • Salt & Pepper to taste
  • Parmesan cheese (optional)
Instructions
  1. On the stove, bring a medium sized pot half full of water to a boil. Wash, scrub, and peel the potatoes.
  2. Cut into big chunks. Boil the potatoes for 8-10 minutes.
  3. Drain the water. Add the milk, Greek yogurt, garlic powder, ginger powder, salt and pepper to the potatoes.
  4. Mash. Serve. You can sprinkle Parmesan cheese on top (optional).
Nutrition Information
Serving size: ½ cup Calories: 75.5 Fat: 0.7 Saturated fat: 0.3 Carbohydrates: 14.6 Sugar: 6.3 Sodium: 43.8 Fiber: 1.9 Protein: 3.0 Cholesterol: 2.9

Roasted Sweet Potatoes
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Side Dish
Cuisine: American
Serves: 4
Ingredients
  • 2 medium sized sweet potatoes
  • 2 cloves garlic
  • 1 Tbsp fresh rosemary
  • Olive oil spray
  • Salt & Pepper to taste
Instructions
  1. Preheat oven to 425° Bake. Wash, scrub, and peel the sweet potatoes.
  2. Slice them into rounds and cut in half. Spray the potatoes with the olive oil spray.
  3. Peel and press garlic.
  4. Chop rosemary. In a bowl, toss the sweet potatoes, garlic, rosemary, salt, and pepper.
  5. Spray a roasting pan with the olive oil spray. Add the potatoes to the roasting pan. Cook for 30 minutes. Remove and serve.
Nutrition Information
Serving size: ½ cup or 3 ounces Calories: 54.1 Fat: 0.1 Saturated fat: 0 Carbohydrates: 12.4 Sugar: 3.7 Sodium: 20.9 Fiber: 2.0 Protein: 1.3 Cholesterol: 0

Sautéed Sweet Potatoes
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Side Dish
Cuisine: American
Serves: 4
Ingredients
  • 2 medium sized sweet potatoes
  • 1 tsp olive oil
  • 1 Tbsp fresh thyme
  • ½ tsp garlic powder
  • ½ tsp dried chili flakes
  • 1 Tbsp balsamic vinegar
  • Salt & Pepper to taste
Instructions
  1. Wash, scrub, and dice the potatoes in cubes.
  2. In a bowl, toss the potatoes with the thyme, garlic powder, chili flakes, salt, and pepper.
  3. In a medium sauté pan over medium heat, heat the olive oil. Add the potato mixture to the pan.
  4. Cover and cook for 12 minutes stirring occasionally.
  5. Remove from heat and mix in the balsamic vinegar. Serve.
Nutrition Information
Serving size: ½ cup or 3 ounces Calories: 67.6 Fat: 1.3 Saturated fat: 0.0 Carbohydrates: 13.1 Sugar: 4.3 Sodium: 24.9 Fiber: 2.1 Protein: 1.3 Cholesterol: 0

Baked Sweet Potato Fries
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Side Dish
Cuisine: American
Serves: 4
Ingredients
  • 2 medium sized sweet potatoes
  • 1 tsp paprika
  • 1 tsp garlic powder
  • Olive oil spray
  • Salt & Pepper to taste
Instructions
  1. Heat the oven to 425° Bake. Wash, scrub, and peel the sweet potatoes.
  2. Slice the potatoes into French-fry slices. In a bowl, spray the fries with the olive oil spray and toss with paprika, garlic powder, salt, and pepper.
  3. Line a cookie sheet with tinfoil for easy clean-up. Evenly space the sweet potato fries on the tray with no overlapping of potatoes.
  4. Bake in the oven for 30 minutes.
Nutrition Information
Serving size: ½ cup or 3 ounces Calories: 55.3 Fat: 0.2 Saturated fat: 0 Carbohydrates: 12.6 Sugar: 3.8 Sodium: 21.2 Fiber: 2.2 Protein: 1.3 Cholesterol: 0

Baked Sweet Potato Chips
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Side Dish
Cuisine: American
Serves: 4
Ingredients
  • 2 medium sized sweet potatoes
  • Olive oil spray
  • Sea Salt to taste
Instructions
  1. Heat the oven to 400° Bake. Wash, scrub, and thoroughly dry the sweet potatoes.
  2. Using a mandolin, thinly slice the potatoes.
  3. Line a cookie sheet with tinfoil for easy clean-up and spray with the olive oil spray. Evenly space the sweet potato chips on the tray with no overlapping of potatoes.
  4. Spray the sweet potatoes with the olive oil spray and sprinkle with salt.
  5. Bake in the oven for 8 minutes. Flip the chips. Bake in the oven for an additional 5-6 minutes.
Nutrition Information
Serving size: ½ cup or 3 ounces Calories: 51.3 Fat: 0.1 Saturated fat: 0 Carbohydrates: 11.8 Sugar: 3.7 Sodium: 20.5 Fiber: 1.9 Protein: 1.1 Cholesterol: 0

 

Subscribe to Get 10 Snacks to Fuel & Energize You PDF

Get our nutrition newsletter & instant access to the free PDF.

We take your privacy seriously. No Spam. See our Terms & Privacy Here.

Share 5 Ways To Cook Sweet Potatoes


Comment on 5 Ways To Cook Sweet Potatoes

Leave a Reply

Your email address will not be published. Required fields are marked *

Rate this recipe:  

As Seen On

as seen on 1 as seen on 2