Eat Smart · Nutrition

5 Ways to Savor Your Sweet Potatoes

Looking for the perfect post-workout carbohydrate to replenish your glycogen stores? Look no further than the sweet potato – this vegetable is packed with vitamin A, vitamin C, vitamin B6, pantothenic acid, potassium, and manganese. Sweet potatoes are also filled with beta-carotene, an antioxidant that lends the sweet potato its orange color. Sweet potatoes are also a source of soluble fiber, which helps maintain digestive health.

Unless you’re averse to the texture, keep the skin of the potato on! The skin provides fiber, potassium, and quercetin, a flavonoid that has antioxidant properties.

Think the only way to enjoy sweet potatoes is baked in the oven? Not even close. Here are five recipes that will revolutionize the way you eat this starchy tuber.

  1. Sweet Potato Banana Bites

Sweet potatoes in baked goods? Before you turn your nose up, whip up a batch of these muffins and give them a try. The sweet potato provides a light and fluffy texture to these muffins and adds a pleasant, mild sweetness. This recipe is low in sugar and refined carbohydrates, so feel free to enjoy these muffins as a pre- or post-workout snack. For those with a sweet tooth, add in chocolate chips and you’ll have a guilt-free dessert. Recipe here.

  1. Easy Roasted Sweet Potatoes

These roasted sweet potatoes are crispy on the outside and deliciously well done on the inside. Pop them in the oven while you prepare the rest of your meal and they will be finished in 15 to 20 minutes. Serve on the side with sautéed kale and baked chicken, eat them like home-fries with your eggs for breakfast, or throw them into a pot of chili for texture – the possibilities are endless! Recipe here.

  1. Mashed Sweet Potatoes

Offer to make the potato dish next year at Thanksgiving and bring these mashed sweet potatoes. Your family and friends will thank you – not just because this dish is delicious, but swapping sweet potatoes for the white kind will contribute more nutrient density. It’s a win-win for all. Recipe here.

  1. Curried Carrot, Sweet Potato, and Ginger Soup

Cold winter nights call for warm soup, and this curried carrot, sweet potato, and ginger soup is guaranteed to satisfy you. The sweet potato and carrot puree contributes creaminess to the texture of the soup without the need for heavy cream, and the ginger and curry powder provide a zesty kick that will warm you up without fail. Recipe here.

  1. Creamy Sweet Potato Dip

Bring this dip to your next potluck dinner or set it out with a tray of veggies at your next dinner party – it will be gone within minutes. This recipe calls for plain Greek yogurt in lieu of sour cream, adding an extra punch of protein without the extra calories. This snack is sweet and spicy, so it will satisfy all types of taste buds. Dip in bell pepper slices, cucumbers, celery, pita chips, or pretzels for a crunchy, delicious snack. Recipe here.

By Julie Kameisha