Healthy Sweet Potato Recipes (6 Tasty Variants)

0
138
Healthy sweet potato recipes
By elenathewise/unlimphotos.com Copyright 2022.

While at times contributed by guest authors, our content is medically reviewed periodically by professionals for accuracy and relevance. We pride ourselves on our high-quality content and strive towards offering expertise while being authoritative. Our reviewers include doctors, nurses, mental health professionals, and even medical students.

-----------------------------------

Do you want to try healthy sweet potato recipes? This article gives you sweet potatoes recipes made at home, with various ingredients and delicious flavors.

What Are Sweet Potatoes?

Healthy sweet potato recipes
By NatalieMaynor/Flickr. Copyright 2022.

Sweet potatoes are root plants cooked as vegetables in whole and mashed form, typically in America, the Pacific, Russia, and Asia.

The theory of its origin goes back to prehistoric times – from Polynesia to variations of Spanish and Portuguese, introduced in South and Central America. Click here to know more.

Typically made in tropical climates, Sweet potatoes are versatile – their varieties can be served through all seasons and eaten as both a vegetable and dessert.

Let’s check out some of the delicious and healthy sweet potato recipes.

1) Healthy Sweet Potato Recipes

From a savory to sweet flavor, healthy sweet potato recipes can be grilled, roasted, mashed, and seared, according to the season and meal. Here are some ways of making it:

1.1) Baked Sweet Potato Recipe

This one is perfect for the fall season among the healthy sweet potato recipes, served with delicious soup of your choice. All you need are some sweet potatoes and an oven to make it work.

1.1.1) Ingredients

1) Sweet potatoes

sweet potato
By sumos/unlimphotos.com Copyright 2022.

Toppings of your choice:

2) Butter

butter
By caldix/unlimphotos.com Copyright 2022.

3) Sea salt

Sea salt
By Wavebreakmedia/unlimphotos.com Copyright 2022.

4) Chives

garlic chives
By Wavebreakmedia/unlimphotos.com Copyright 2022.

5) Greek yogurt (1 dollop)

greek yogurt
By keko64/unlimphotos.com Copyright 2022.

6) Guacamole (1 scoop)

guacamole
By Ilianesolenyi/unlimphotos.com Copyright 2022.

7) Creamy Avocado Lime Dressing (1 drizzle)

1.1.2) Instructions

The preparation time for this recipe is 5 minutes, and the cooking time is 40 minutes.

1) Preheat oven to 425°F.

2) Place the foil on a baking sheet, then take a fork and make holes into the sweet potatoes, after which set them on the sheet.

3) Roast in the oven for 40-50 minutes, or till they appear puffed outside and soft inside.

Note: A baked sweet potato need not be wrapped in foil, like regular ones, as the formation of caramelization gives the recipe more.

Tip: the leftover sweet potatoes can be used for other recipes like sauces, hummus, chocolate cake, and so on.

1.2) Healthy Baked Sweet Potatoes Recipe

For a healthy and tasty variant with basic toppings, try this out – one of the healthy sweet potato recipes

1.2.1) Ingredients

1) Olive oil (2 tbsp)

Olive oil
By zhekos/unlimphotos.com Copyright 2022.

2) Sweet potatoes (3 – large ones)

3) Dried oregano (2 pinches)

Dried oregano
By LMykola/unlimphotos.com Copyright 2022.

4) Salt (2 pinches)

5) Ground black pepper (2 pinches)

1.2.2) Instructions

The preparation time for this recipe is 10 minutes, and the cooking time is 1 hour 5 minutes. It serves four plates.

1) Preheat oven to 350°F/175°C.

2) Take a non-stick baking dish or glass and coat its bottom with olive oil.

3) Prepare the sweet potatoes (wash and peel them), then cut them into pieces (medium-sized).

4) Place the sweet potato pieces in the baking dish, and turn them over to properly coat the olive oil. Sprinkle salt, pepper, and oregano to taste.

5) Bake for 60 minutes or till they are soft.

Your delicious and healthy sweet potato recipe is ready to be eaten.

1.3) Baked Sweet Potato Side Dish

This aesthetically styled spiral and one of the healthy sweet potato recipes is a must-try side dish for any occasion.

1.3.1) Ingredients

1) Sweet potatoes (4-5 or 1.25/2.5 lb – finely slices )

2) Unsalted butter (2 tbsp/30 gms)

3) Garlic cloves (2 – finely minced)

Garlic cloves
By charlotteLake/unlimphotos.com Copyright 2022.

4) Olive oil (2 tbsp)

5) Kosher/Cooking Salt (3/4 tsp)

6) Black pepper (/4 tsp)

7) Rosemary leaves (1 tbsp – finely chopped) – for garnish or serving

rosemary leaves
By caldix/unlimphotos.com Copyright 2022.

1.3.2) Instructions

The preparation time is 15 minutes, and the cooking time is 50 minutes.

1) Preheat the oven to 180°C or 350°F, and brush the skillet base with olive oil.

2) Slice the sweet potatoes (approximately 3-4 mm thick)

3) Place the sweet potatoes in a large bowl. Pour the butter, olive oil, salt, pepper, and rosemary.

Toss them well, so all the slices are coated well with oil.

4) Layer the potato in a circular pattern on the skillet, overlapping them carefully.

5) Cover the potatoes with foil, and bake for around 30 minutes or till the sweet potato is soft.

6) Once done, remove them from the oven, turn up the temperature to 220°C or 430°F. Take off the foil, and brush the potatoes with oil (1 tbsp).

7) Now, bake uncovered for 20 minutes or till the tops seem golden and crispy. You can also check with a knife if they are cooked through.

Sprinkle the rosemary leaves and sea salt flakes as per your tastes, and serve your warm sweet potatoes.

How to store? 

These are best when eaten right out of the even with tasty, crispy edges. You can also leave the leftovers in the fridge overnight, but they turn soft, even though the taste remains.

You can pan-fry the sweet potatoes to freshen them till they turn golden or lightly browned and crispy again.

Healthy tip: This baked and one of the healthy sweet potato recipes has 3g of saturated fat and proteins.

1.4) Roasted Sweet Potatoes

This roasted recipe will match your taste buds if you love sweet potatoes served with honey and cinnamon.

1.4.1) Ingredients

1) Sweet potatoes (4 – peeled and cut)

2) Extra virgin olive oil (1/4 cup and more for drizzling after the potatoes are cooked)

3) Honey (1/4 cup)

Honey
By RobStark/unlimphotos.com Copyright 2022.

4) Ground cinnamon (2 tsp)

Ground cinnamon
By Seva_blsv/unlimphotos.com Copyright 2022.

5) Freshly ground black pepper and salt

1.4.2) Instructions

1) Preheat oven to 375°F.

2) Take a roasting tray – lay the sweet potatoes in a single layer, drizzle oil, cinnamon, honey, salt, and pepper over the potatoes.

3) Roast the sweet potatoes in the oven for about 25-30 minutes, or till they are tender.

4) Take out the roasted sweet potatoes, and transfer them to a serving tray.

Your roasted sweet potatoes are ready to be served.

1.5) Glazed Sweet Potato Recipe

Who doesn’t like a little bit of personalization in their healthy sweet potato recipes? This one falls under this category.

1.5.1) Ingredients

1) Sweet potato (2 pounds or two cans – drained)

2) Cubed Butter (1/4 cup)

3) Maple syrup (1/4 cup)

maple syrup
By motorolka/unlimphotos.com Copyright 2022.

4) Packed brown sugar (1/4 cup)

brown sugar
By vilevi/unlimphotos.com Copyright 2022.

5) Ground cinnamon (1/4 tsp)

1.5.2) Instructions

The preparation and baking time for this recipe is 60 minutes, and it serves five plates.

1) Place the sweet potatoes in a large saucepan or a Dutch oven, cover it with water. Once it’s boiled, reduce the heat. 

2) Cut the sweet potatoes into chunks. Cover and cook the sweet potatoes for about 25 to 40 minutes or till it is tender.

3) Drain the water, let it cool down, and then peel. 

4) Preheat the oven to 350°, place the sweet potatoes in a baking dish.

5) In a small saucepan, combine the syrup, butter, cinnamon, and brown sugar. Boil it, and keep constantly stirring. 

6) Pour this over the sweet potatoes, then bake uncovered for about 30-40 minutes or until it’s heated well.

Fun facts: You can also replace the sweet potato with butternut squash if you don’t have the former in your healthy sweet potato recipes.

Tip: The glazed sweet potato recipe can be made ahead of time. They will taste fresh. You can store the leftovers for up to 5 days when kept in an airtight container in the fridge.

1.6) Stuffed Sweet Potato Recipe

Who doesn’t like good stuffing in their healthy sweet potato recipes? This Greek-inspired sweet potato recipe is a must-try.

To make the stuffed fillings, you need to bake the potato dish first. Here are some steps to make them: 

1) Preheat oven to 425°F, then line a baking sheet with foil or parchment paper.

2) Poke holes in the sweet potato dish set them on the sheet.

3) Roast for about 40-50 minutes, or till they appear soft and puffed up.

Now, for the greek stuffing with a lemony edge:

1.6.1) Ingredients

1) Cooked quinoa (1/2 cup)

sweet potato recipe
By ildi/unlimphotos.com Copyright 2022.

2) Finely chopped spinach (1/2 cup)

spinach
By zhekos/unlimphotos.com Copyright 2022.

3) Crumbled Feta (2 tbsp)

feta cheese
By elenathewise/unlimphotos.com Copyright 2022.

4) Chopped red onion (2 tbsp)

red onion
By tehcheesiong/unlimphotos.com Copyright 2022.

5) Oil (Extra virgin olive – 1/2 tsp)

6) Fresh lemon juice (1 tsp)

7) Minced Fresh garlic (1/4 clove)

8) Sea salt (1/4 tsp)

9) Freshly ground black pepper

10) Dollop of Tzatziki Sauce

sauce
By keko64/unlimphotos.com Copyright 2022.

1.6.2) Ingredients

This recipe serves two fillings of sweet potato recipes.

1) Take a small or medium bowl – mix the quinoa, feta, spinach, red onion, oil, juice, salt, pepper, and garlic.

You can add seasonings according to your taste. Let it chill till you are ready to use it.

2) Take the sweet potato tray out of the oven and let it cool down. Slice a potato wedge in half lengthwise, remove it to add the filling.

Your tasty stuffed potato is ready to serve; add some scoops of tzatziki to make it extra yummy.

2) Other Healthy Sweet Potato Recipes

If you did not find your preferred form of eating sweet potato in the above list, don’t worry, more recommendations might suit your tastes.

2.1) Healthy Sweet potato recipes (Roasted) 

2.1.1) Vanilla Roasted Sweet potato recipe

Try out this recipe with a vanilla flavor and add maple syrup for an easy-to-make and tasty roasted sweet potatoes recipe. It will make a good side dish during fall.

2.1.2) Pear and Red Onion Roasted sweet potatoes

With roasted pears in this sweet potato recipe, you get a sweet and savory twist. Try it out here.

2.1.3) Roasted sweet potato recipe with chicken salad

Ever thought of pairing the leftover sweet potato made with a delicious food plate? Then, this is the protein-packed recipe for you with a rich chicken salad.

2.2) Healthy Sweet potato recipes (Grilled) 

2.2.1) Grilled Sweet potato fries with pork

A perfect summer sweet potato BBQ dish would be a yum plate of grilled pork, spicy sauce, and sweet potato fries that can be made for dinner within 30 minutes. Try it out here.

2.2.2) Grilled Sweet potato recipe with Lemon and Herb Sauce

What happens when you pair up winter and summer foods? This grilled sweet potato side or as the main recipe would work great for a summer spread with a flavorful sauce. Check it out here.

2.3) Healthy sweet potato recipes (Mashed) 

2.3.1) Sweet potato Mash with Rosemary Pecan

If you have sweet cravings, this recipe for mashed potatoes with parmesan, cheese, maple syrup, and fresh rosemary is perfectly served with the added nutty flavor of pecans. Click here to see the full recipe.

2.3.2) Sweet potato Mash with Bacon and Chicken Cutlets

With big flavors like chicken and pork, this recipe can be easily thrown together during winters with a microwave. Check it out.

2.3.3) Sweet potato Mash with a Veggies Trio

Paired with healthy vegetables like kale, pinto beans, and sweet peppers – this sweet potato mash can be served with sunflower seeds. Try it out for yourself.

2.3.4) Savory mashed sweet potato

With fresh parsley, green onions, and sour cream – this recipe naturally balances out the sweet flavor of sweet potato. Try it out here.

2.4) Healthy Sweet potato recipes (Desserts)

2.4.1) Caramel Pecan Topping with Sweet potato spoon bread

Want a rich holiday meal? Try out this sweet potato recipe with caramelized pecan. Other sweet and tangy ingredients include orange juice, light brown sugar, and heavy cream.

2.4.2) Ginger Sweet potato with Apple Cobbler

This fall dessert recipe with spicy potatoes and sweet apple syrup forms a treaty dessert. Try it out here.

3) Foods to Pair with Healthy Sweet Potato Recipes

The natural sweetness of this kind of food item pairs well with a lot of good options like:

1) Meat of any kind – Chicken, beef, and pork are some suggestions

2) Sea Food like Salmon, cod, halibut, and walleye gel well.

3) Veggies like Broccoli, mushrooms, Brussel Sprouts, Zucchini, Carrots, green beans, and so forth are great pairing choices.

4) Any fresh and leafy salad goes with a healthy side of sweet potatoes.

5) Beans of your choice (Baked and black kind pair well)

6) Any soup variety will taste great.

Check out this article for more recommendations.

4) Health Benefits of Sweet Potatoes

Alas, the question arises – can these dishes be healthy to consume? The answer is yes. Healthy Sweet potato recipes have the following benefits:

1) High amount of dietary fiber (with aids with digestion and weight loss)

2) Rich in vitamins, minerals, and antioxidants.

Although, since they have high carbohydrate levels, they are not included in diets. But, they can be a healthier alternative to the normal kind and aid a healthy lifestyle.

If you liked this article, check this link out for more healthy sweet potato recommendations with free weekly recipes as an offer!

To check out more health benefits of this root vegetable, click here.

While at times contributed by guest authors, our content is medically reviewed periodically by professionals for accuracy and relevance. We pride ourselves on our high-quality content and strive towards offering expertise while being authoritative. Our reviewers include doctors, nurses, mental health professionals, and even medical students. -----------------------------------

Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.

LEAVE A REPLY

Please enter your comment!
Please enter your name here