Healthy Sweet Potato Recipes

Photo By: Armando Rafael Moutela ©2014, Television Food Network, G.P. All Rights Reserved. 2014, Cooking Channel, LLC. All Rights Reserved.

Photo By: Armando Rafael Moutela ©2014, Television Food Network, G.P. All Rights Reserved. 2014, Cooking Channel, LLC. All Rights Reserved.

Healthy Sweet Potato Mash

This simple, healthy mashed sweet potato recipe uses a single pot and minimal ingredients to create a hearty and comforting side dish that’s ready in a little more than 30 minutes. They make a wonderful holiday side dish, but they’re great option at any time of the year.

Prep: 10min

Total: 35min

Serving Size: 1 serving

Nutrition Facts: calories 324 kcal, Carbohydrate 57 g, Protein 5 g, Fat 9 g, Saturated Fat 5 g, Trans Fat 1 g, Cholesterol 23 mg, Sodium 1373 mg, Fiber 9 g, Sugar 12 g, unSaturated Fat 3 g, servingSize 1 serving

Ingredients:

• 5 sweet potatoes (large, peeled and cubed)
• 3 tbsp unsalted butter
• 2/3 cup almond milk
• 2 tsp sea salt (divided)
• ground black pepper
• fresh rosemary (optional)

Instruction:

1. Place the cubed sweet potatoes in a large pot and add enough water to cover them by 1″-2″. Season with about a teaspoon of salt. Bring to a boil, and then reduce heat and allow the sweet potatoes to simmer uncovered for approximately 15-25 minutes, depending on the size of your cubes. They’re done when you can easily slide a fork in and out.
2. Drain the sweet potatoes and return them to the pot. Add melted butter and mash until the butter is blended in. Add almond milk and remaining sea salt and continue to mash to desired consistency.
3. Transfer the mashed sweet potatoes to a serving dish and season with additional salt and pepper to taste. Garnish with fresh rosemary, if desired.
4. Serve hot with a pat of butter on top, if desired. Leftover mashed potatoes can be stored in the refrigerator for 3-4 days. Reheat leftovers in a pot and add a bit of almond milk to moisten them back up.

Mediterranean Baked Sweet Potatoes

Simple, 30-minute baked sweet potatoes topped with roasted chickpeas, a simple garlic-herb sauce, and a parsley-tomato salad. Delicious, fresh, healthy, and naturally vegan and gluten-free.

Prep: 5min

Total: 30min

Serving Size: 1 serving

Nutrition Facts: servingSize 1 serving, calories 308 kcal, Carbohydrate 54.7 g, Protein 10.9 g, Fat 6.1 g, Saturated Fat 0.7 g, Sodium 400 mg, Fiber 11.9 g, Sugar 10.4 g, unSaturated Fat 4 g

Ingredients:

• 4 medium (~1/3 lb each) sweet potatoes*
• 1 15-ounce can chickpeas ((rinsed and drained))
• 1/2 Tbsp olive oil
• 1/2 tsp each cumin, coriander, cinnamon, smoked (or regular) paprika
• 1 pinch sea salt or lemon juice ((optional))
• 1/4 cup hummus ((or tahini))
• 1/2 medium lemon, juiced ((1/2 lemon yields ~1 Tbsp juice))
• 3/4 – 1 tsp dried dill ((or sub 2-3 tsp fresh per 3/4-1 tsp dried))
• 3 cloves garlic, minced ((3 cloves yield ~1 1/2 Tbsp or 9 g))
• Water or unsweetened almond milk ((to thin))
• Sea salt to taste ((optional // I didn’t need any))
• 1/4 cup cherry tomatoes ((diced))
• 1/4 cup chopped parsley ((minced))
• 3 Tbsp finely chopped red onion
• 2 Tbsp lemon juice
• Chili garlic sauce

Instruction:

1. Preheat oven to 400 degrees F (204 C) and line a large baking sheet with foil.
2. Rinse and scrub potatoes and cut in half length wise. This will speed cooking time. Otherwise leave whole and bake longer (approximately double the time (45 min – 1 hour).
3. Toss rinsed and drained chickpeas with olive oil and spices and place on a foil-lined baking sheet.
4. Rub the sweet potatoes with a bit of olive oil and place face down on the same baking sheet (or another baking sheet depending on size).
5. While the sweet potatoes and chickpeas are roasting, prepare your sauce by adding all ingredients to a mixing bowl and whisking to combine, only adding enough water or almond milk to thin so it’s pourable. Taste and adjust seasonings as needed. Add more garlic for more zing, salt for savoriness, lemon juice for freshness, and dill for a more intense herb flavor. I found mine didn’t need anything else.
6. NOTE: If you don’t have hummus, tahini (which you can DIY!) will make a great base substitution for the sauce – just adjust the seasonings to accommodate the lack of flavor tahini provides.
7. Also prepare the parsley-tomato topping by tossing tomato, parsley, and red onion (optional) with lemon juice and set aside to marinate.
8. Once sweet potatoes are fork tender and the chickpeas are golden brown – roughly 25 minutes – remove from oven.
9. For serving, flip potatoes flesh-side up and smash down the insides a little bit. Then top with chickpeas, garlic herb sauce, parsley-tomato salad, and chili garlic sauce (optional). Serve immediately.
10. Additional side ideas might include Hummus, Pita Chips, Baba Ganoush, or Persian Eggplant Dip. Enjoy!

5 Low Calorie Sweet Potato Recipes

FAQ

What is the healthiest way to eat sweet potatoes?

Is sweet potato healthy for weight loss?

Is it healthier to boil a sweet potato or bake a sweet potato?

Is it OK to eat sweet potato everyday?

What is the best way to cook sweet potato?