Sweet potatoes

Hi,

Does anyone know what I can do with sweet potatoes and still be healthy?

Thanks! 

I like to slice them, coat (lightly) with olive oil, salt and pepper, and then bake them in the oven at a high temp (about 425) for 12 - 15 minutes, or longer, depending on how you like them.  They are wonderful.  My young boys even like them.  You can experiement with different types of seasonings.

I also will chop them into chunks, put them in a grill-safe pan, add some veg. or chicken stock on the pan, and put them on the grill until tender.  Again - Yummy!

Good luck!

sweet potatoes, or yams, are very healthy!  They are loaded with good carbs and lots of vitamins, especially an amazing amount of vitamin A

In my opinion, the very best way to enjoy them is to microwave them.  pierce them in a couple of places to let the steam out and do them like a baked potato.  They don't need anything because they are so moist and delicious.

baked sweet potato fries.

I microwave them.  also fix an extra to reheat quickly.   I like a spoon of brown sugar on them...........reminds you of how they are at Thanksgiving.

I want to try baked fries.

Two fun recipes I've tried lately, and loved!:

My favourite: Bake it and take it out of the skin.  Mash it up with a few tsp of natural almond butter (adds healthy fats and protein!), 1 tbsp of orange juice (less than 10 cals, but lots of taste), cinnamon, and a pinch of nutmeg and a dash of salt.  Put the mixture back into the skin, serve, and eat!  Great with a few raisins on top, if you can afford those few extra cals.

A sweeter dish: Bake it and take it out of the skin.  Mash it up with 2 tbsp of light coconut milk (only 17 cals), 1/4 cup of crushed pineapple (about 30 cals), and a dash of curry powder.  Put it back in the skin and serve it with a few pieces of pineapple on top, and a few walnuts (but only if you have the cals.. don't sweat it if you don't use the garnish).

It's delicious as an add-in in black bean soup or black beans and rice.  Just cut it up into chunks, put it in with the other stuff, and let it cook.

I also use it when I make Moroccan-stuffed eggplant.  Scoop out 1/2 an eggplant, and sautee the insides with cut-up sweet potato, a little tomato sauce, garlic, cinnamon, curry powder, cumin, and zucchini.  Then scoop it back into the eggplant, top with some breadcrumbs, and bake it.  An extremely healthy and filling vegetarian meal for not very many calories.  You could also add chickpeas, black beans, or other things--it's very versatile.

You can make a crustless sweet potato pie.  Mash the cooked sweet potatoes.  Season with a little brown sugar and pumpkin pie spices, and fold in about 2 1/2 cups of puree with 3 egg whites that have been beaten to stiff peaks.  Spoon into a pie plate that has been sprayed with cooking spray.  Bake at 350 f for about 30 to 40 minutes, or until puffed and golden.  You should be able to cut it in wedges.  If not, just spoon it out.

Bake them in the oven and then top them with Fage plain greek yogurt, 0%.  It adds protein and tastes like sour cream (kind of) and is a REALLY good combo with the potato.  Some sea salt on top and you've got a FILLING meal!

How many cals are in an average sweet potato?  on this site it only has it for 1 oz and I have no idea how many ounces a regular potato is.... thanks!

Sweet potatoes come in various sizes, but I have yet to find one smaller than 8 oz. They can exceed 2 lbs a piece, so it is important to weigh them in the supermarket.

yeah nirvrush! Sweet potato fries are the best!!

steamed and mashed with just some fresh ground 5 peppercorn pepper, they are moist enough that they don't need any liquid added.

 

Thanks so much guys!

sweet potato soup -

1 serving equals one medium sized sweet potato.

Skin and chop up the potato and boil for 20 minutes or longer till nice and soft . Add ginger, or whatever you like ( i like chili sauce!!) and maybe some other green veg or spinach is nice or just plain sweet potato. Add a stock cube (veg) into the boiled potato and water and once its all dissolved and nice pour into a liquidiser or smoothie maker etc and just mix ! Add abit of pepper at the end it tastes so GOOD!! and is very good for you!

This is good for breakfast and really filling:

1 baked sweet potato, top with a sprinkle of flaked coconut, 1/2 oz of chopped cashews or roasted peanuts, a little diced candied orange peel and 1 tsp maple syrup.

Or baked sweet potato split open and simply topped with 1 tsp cold pressed peanut oil and some salt. The oil for this one needs to be cold pressed (virgin) peanut oil, it smells and tastes like fresh peanuts and tastes heavenly with the sweet potato.

Yummy! I'm tagging this idea!

Thanks!