Sweet Potatoes: Healthy, Tasty, and Versatile

There are so many ways to enjoy sweet potatoes. Any favorite way to eat white potatoes can be improved upon with their orange cousins. Bake sweet potatoes wrapped in foil at 400 degrees Fahrenheit for about 45 minutes. Slice the tops and season with butter, salt, and pepper to taste and dig in.

If you'd like something a little sweeter, drizzle on maple syrup or sprinkle a mix of cinnamon and sugar over the top. Add a handful of crushed pecans or walnuts, if you like. Sprinkle your potato with Parmesan cheese. There are a hundred ways to top sweet potatoes, from the sweet to the savory.

For chips or French fries like the ones pictured,
cut medium sweet potatoes into wedges or slices about a half inch thick (unless you have a handy fry cutter). Toss them with olive oil, salt, and pepper. Spread the potatoes in a single layer on a baking sheet or stone, then bake at 450 degrees Fahrenheit for 30 minutes. Flip the fries and bake them for another 10-15 minutes to desired doneness. If you like your fries crispy, broil your sweet potato fries for a few minutes at the end.

Use sweet potatoes instead of white potatoes for your favorite mashed potato recipe. Cut medium sweet potatoes into quarters, trim any bruised or woody bits, and boil for 15-20 minutes until soft. Slide the skins from the potato pieces and mash them with a fork or hand potato masher. Mix in butter or margarine, skim milk, salt, and pepper to taste.

You can include most herbs or flavored salts in your mashed sweet potatoes. Sprinkle in some Parmesan cheese or some cinnamon and nutmeg for a different taste. Add chicken broth instead of milk and butter.

Go nuts! Throw in some finely chopped pecans or walnuts while you're mashing your potatoes. Sweet potatoes allow you to be as creative as you like because their flavor blends well with so many additions.

Who needs boring, white potato salad when you can have colorful, healthier sweet potato salad? Substitute half sweet potatoes in your favorite recipe or try this one instead.

Boil four medium sweet potatoes over medium heat until they are just tender, about 7 minutes. Let the potatoes cool, then slide them from their skins. Cut them into half-inch chunks or slightly larger.

While the potatoes are boiling and cooling, mix 2/3 of a cup of buttermilk with 1/4 cup of light or fat-free mayonnaise. Sprinkle in 1/4 teaspoon each of sea salt and freshly-ground pepper.

Chop half a small red onion, four stalks of celery, and 1/2 a cup of fresh parsley. Mix these into the sauce, add the sweet potato chunks, and stir well. Refrigerate your potato salad for an hour or two before serving.

If you'd like a little extra zing, use salad dressing such as Miracle Whip instead of mayonnaise. You can also add a teaspoon of lemon zest and a tablespoon of lemon juice.

Experiment with other veggies, as well, including carrots, beets, and bell peppers. You can also try a sweeter, fruit salad version, with apples, grapes, pineapple, and some nuts. Give some colorful spark to your next bar-be-que, picnic, or potluck.

Sweet potatoes and other root vegetables make fantastic side dishes. When the weather cools and the veggies are ready to eat, stock up on sweet potatoes, carrots, turnips, onions, rutabagas, parsnips, beets, and white potatoes. Cook them in different combinations for endless variety.

Put two tablespoons of your favorite seasonings (thyme and corriander are great for this recipe) into 1/8 cup olive oil and let it sit while you're preparing the veggies for the oven. When you've finished chopping, whisk in 1/8 cup of vinegar (balsamic or wine vinegar give a great flavor boost) and pour it over the vegetables in the roasting pan.

Preheat your oven to 400 degrees Fahrenheit. Whatever roots you've got, dice about two pounds of them into one-inch cubes (you can leave carrots round). Be sure to remove the skins, as these will turn tougher and bitter when you roast them. Spread the cubes in a roasting pan and pour the oil and vinegar mixture over them.

Bake your sweet potatoes and whatever other veggies you've included for 45 minutes. Take the pan out and give it a brisk shake every 15 minutes or so to roll the cubes and redistribute the coating.

I lifted the original recipe for these from Better Homes and Gardens. You can view their version by registering on their site and searching for Caramel-Frosted Hummingbird Cake. For me, the frosting gilds the lily and the regular sugar and oil make the mix too rich. These are excellent cupcakes, simply dusted with powdered sugar.

3 eggs, lightly beaten
2 cups whole wheat flour
2 cups sugar or sugar substitute for baking
1 Tablespoon baking powder
1 teaspoon salt
¼ teaspoon ground cloves
Four large bananas, mashed
1 cup unsweetened applesauce
1 ½ teaspoons vanilla extract
2 cups raw sweet potatoes, peeled and shredded
8 ounces crushed pineapple

Beat the eggs and let them sit for half an hour, until they reach room temperature. While they warm, line the cups of a jumbo muffin pan with paper liners or spray generously with non-fat cooking spray. Preheat the oven to 350 degrees Fahrenheit.

Combine the dry ingredients in a bowl, then mix in the rest of the ingredients, one at a time, stirring until well mixed. Fill the cupcake tins two-thirds of the way full. Clean up any of the batter spilled on the pan between the cups.

Bake your cupcakes for twenty-eight to thirty minutes, until a toothpick or knife inserted in the middle comes out clean. Let them cool on a wire rack, then wrap tightly in foil or an airtight plastic container to keep them moist.

Pre-cooking your potatoes saves you baking time and using a variety of potatoes gives you a colorful version of this tasty favorite. Using fat-free chicken broth and skim milk will help cut down on the fat. You can also add 1/2 cup shredded cheese before baking for a creamy, savory twist.

Ingredients:
1 each medium red, yellow, and sweet potatoes (or any color you have, about one pound total)
1/4 cup chopped onion
2 tablespoons margarine or butter
2 tablespoons flour
1/4 teaspoon salt
1 teaspoon fresh thyme or oregano, finely chopped
OR 1/4 teaspoon of dried herb, crushed
1/2 cup chicken broth
1/2 cup milk
1/4 cup fine, dry bread crumbs
1 tablespoon melted butter

Preparation:
Preheat the oven to 350°. Spray a one-quart, glass or ceramic casserole dish with cooking spray and set aside.

Wash and thinly slice the potatoes. You'll need to peel the sweet potato but leave the peel on the others for added color. Put them in a pot with enough water to just cover them and bring to a boil. Reduce the heat to medium and simmer the potatoes for 15 minutes until just tender.

While the potatoes boil, sauté the onion in two tablespoons butter or margarine until tender. Add flour, salt, and herb, stirring well. Pour in chicken broth and milk. Stir until sauce thickens and bubbles. Stir the potatoes into the sauce, coating them well.

Baking:
Pour the mixture into the prepared casserole. Combine the breadcrumbs with the melted butter, mixing well, and sprinkle over the potatoes. Bake them uncovered for about 15 minutes or until well heated. Then serve and enjoy!

Try this recipe for sweet potato biscuits.
Make some creamy sweet potato soup to warm up this winter.
Try some pork loin with sweet potatoes and squash.
Wow your guests with a sweet potato souffle.
Consider a Caribbean sweet potato twist.
Visit Real Simple Magazine and try their recipe for multigrain pasta with sweet potatoes and leeks.