As a nutritionist, I often recommend sweet potatoes to my clients as a nutrient-dense and versatile food that can be incorporated into many different types of meals. Not only are they delicious, but they are also packed with vitamins, minerals, and fiber that can help support optimal health.
However, many people are unsure of how to incorporate sweet potatoes into their diets beyond the traditional Thanksgiving casserole or marshmallow-topped dish.
In this article, I will share some simple and delicious ways to add more sweet potatoes to your meals throughout the year. Whether you’re looking for new side dishes or creative ways to switch up your breakfast routine, incorporating more sweet potatoes into your diet is easier than you might think!
So let’s get started on exploring all the wonderful ways we can enjoy this nutritious root vegetable.
Roast Them as a Side Dish
Roasting sweet potatoes makes for a delectable side dish that effortlessly complements any main course. Not only are they delicious, but they’re also packed with nutrients like fiber, vitamin A, and potassium.
To roast sweet potatoes, start by preheating your oven to 400°F. Then, wash and peel the sweet potatoes before cutting them into bite-sized pieces. Once you’ve cut the sweet potatoes, toss them in olive oil and sprinkle on some salt and pepper.
From there, you can get creative with your seasoning ideas! Some of my favorite sweet potato toppings include cinnamon and brown sugar for a sweeter flavor or cumin and chili powder for a spicier kick. Roast the sweet potatoes in the oven for about 25-30 minutes or until they’re tender on the inside and crispy on the outside.
Serve as a side dish alongside your favorite protein or add them to salads for an extra boost of nutrition!
Use Them in Soups and Stews
You’ll love adding sweet potatoes to your soups and stews for a hearty and flavorful twist. Sweet potato soup variations are endless, from a classic creamy version to spicy Thai-inspired broths.
Not only do sweet potatoes bring a delicious sweetness to any soup, but they also add an impressive amount of nutrients. One medium-sized sweet potato contains more than 400% of the daily recommended intake of vitamin A, which is crucial for healthy vision and immune function.
If you’re looking for recipe ideas, try making a sweet potato and lentil stew. This combination provides both complex carbohydrates and plant-based protein, making it an excellent choice for vegetarians or anyone looking to reduce their meat consumption.
To make this stew, start by sautéing onions, garlic, and ginger in olive oil until fragrant. Add diced sweet potatoes, red lentils, vegetable broth, canned tomatoes, and your favorite spices (such as cumin or paprika). Let everything simmer until the lentils are cooked through and the sweet potatoes are tender.
Serve with crusty bread for a satisfying meal that will keep you full for hours.
Substitute Sweet Potatoes for Regular Potatoes
I love incorporating sweet potatoes into my meals as they’re packed with nutrients like fiber, vitamins A and C, and potassium.
One of my favorite ways to enjoy them is by making crispy sweet potato fries in the oven using a bit of olive oil and spices.
Another delicious option is mashed sweet potatoes seasoned with cinnamon and nutmeg for a comforting side dish or even as a topping for toast.
Sweet Potato Fries Recipe
If you’re looking for a tasty way to switch things up in the kitchen, give these crispy sweet potato fries a whirl – they’re sure to be a crowd-pleaser! Sweet potatoes are not only delicious, but also packed with nutrients like vitamin A and fiber.
Here’s how I make my favorite sweet potato fries recipe:
1. Preheat your oven to 400°F.
2. Cut two medium-sized sweet potatoes into thin strips.
3. Toss the sweet potato strips in olive oil and seasoning of choice (I like garlic powder and paprika).
4. Place the seasoned sweet potato strips on a baking sheet lined with parchment paper.
5. Bake for about 20-25 minutes, flipping halfway through, until they are golden brown and crispy.
Serve hot with your favorite dipping sauce (mayo mixed with sriracha is my go-to). These fries are perfect as a side dish or even as a healthy snack option!
Mashed Sweet Potatoes Recipe
Looking for a delicious and healthy twist on traditional mashed potatoes? Check out this recipe for creamy, flavorful mashed sweet potatoes! Sweet potatoes are not only rich in flavor but also packed with nutrients. They’re an excellent source of vitamins A and C, potassium, fiber, and antioxidants.
To make the perfect mashed sweet potatoes, start by washing and peeling your sweet potatoes. Cut them into small chunks and boil until tender. Drain the water and mash the sweet potato chunks until smooth. Add a splash of milk or cream to create a creamy consistency.
For extra flavor, you can add garlic powder, cinnamon, nutmeg, or honey. Once you have your base mixture ready, it’s time to think about toppings! You can add healthy toppings like chopped nuts or seeds for crunchiness or Greek yogurt for added protein.
This dish is perfect as a side dish or as part of meal prep for the week ahead!
Add Them to Breakfast Dishes
Start your day off right by adding sweet potatoes to your breakfast dishes. Not only are they a delicious and versatile ingredient, but they also pack a powerful nutritional punch.
Sweet potatoes are high in fiber, vitamins A and C, potassium, and antioxidants. These nutrients can help support immune function, lower inflammation levels in the body, and promote healthy digestion.
One easy way to incorporate sweet potatoes into your breakfast routine is by making sweet potato pancakes. Simply add mashed sweet potato to your favorite pancake batter recipe for an extra boost of flavor and nutrition.
You can also try making a savory sweet potato hash by sautéing cubed sweet potatoes with onions, peppers, and any other desired vegetables or spices. Serve with eggs for a balanced meal that will keep you energized throughout the morning.
By incorporating more sweet potatoes into your breakfast dishes, you’ll be starting your day off on the right foot both nutritionally and flavor-wise!
Incorporate Sweet Potatoes into Baked Goods
You can easily add a twist to your baked goods by sneaking in some delicious sweet potato for added flavor and nutrition. One way to do this is by making sweet potato pancakes. Simply mix mashed sweet potatoes into the pancake batter for a naturally sweet, nutrient-packed breakfast option.
Sweet potatoes are high in fiber, vitamins A and C, and potassium, making them a great addition to any meal.
Another way to incorporate sweet potatoes into baked goods is by using them as a pie filling. Sweet potato pie filling is a healthier alternative to traditional pumpkin pie filling since sweet potatoes contain more fiber and fewer calories than pumpkins. Plus, they have a natural sweetness that means less sugar needs to be added.
So next time you’re baking pies for the holidays or just want to try something new, give sweet potato pie filling a try!
Well, folks, it looks like we’ve come to the end of our sweet potato journey. We’ve learned about all the different ways to incorporate this tasty tuber into our meals.
From roasting them as a side dish to adding them to breakfast dishes, sweet potatoes are versatile and delicious.
But let’s be honest here – who really needs more sweet potatoes in their life? They’re just another trendy superfood that’ll probably be forgotten next year. I mean, sure, they’re high in fiber and packed with vitamins A and C, but can’t we just stick with good old-fashioned white potatoes?
In all seriousness though, incorporating more sweet potatoes into your diet can have some great health benefits. So why not give it a try? Who knows – you might just discover a new favorite food.
And if not, well…there’s always french fries.