Sweet potatoes are not only delicious but also packed with nutrients. Their sweet, starchy flavor pairs perfectly with various dishes, and they are a powerhouse of fiber, vitamins, minerals, and antioxidants. If you're looking for a way to add more nutrition to your meals, learning how to cook sweet potatoes is a great first step.
Sweet potatoes are rich in beta-carotene, a compound found in brightly colored veggies. The more vibrant the flesh, the more beta-carotene they contain. When selecting sweet potatoes, go for those that feel heavier than they look, which means they are dense and likely to have a soft, moist interior. Make sure to avoid any with sprouts or bruises, as these can indicate a loss of freshness.
While many people use the terms "yam" and "sweet potato" interchangeably, they’re not the same thing. There are over 6,500 strains of sweet potatoes! Typically oval and tapered, they come with skins in various shades—yellow, orange, red, brown, or even purple. Their flesh can be white, pink, red, orange, yellow, or purple, each offering its unique flavor and texture.
Yes, sweet potatoes are one of the few tubers you can eat raw! Unlike some potatoes, sweet potatoes don’t contain solanine—a harmful enzyme that cooking destroys. You can add raw sweet potato chunks to smoothies for a boost of sweetness and fiber or use them to make gluten-free pasta noodles, often called “swoodles.” If you’re into healthy snacking, raw sweet potato noodles can be an excellent alternative to traditional pasta.
Pressed for time? The microwave can be your best friend when cooking sweet potatoes. Here’s a super easy method:
Microwaving sweet potatoes is one of the fastest ways to enjoy their natural sweetness without losing out on nutrients.
There’s nothing like a perfectly baked sweet potato with that soft, melt-in-your-mouth texture. Here’s a simple guide to get that ideal bake:
Whether you’re pairing it with dinner or eating it on its own, baked sweet potatoes are always a crowd-pleaser.
If you’re looking for a fun way to get kids to eat their veggies, try sweet potato wedges. They’re crispy on the outside and tender on the inside, making them the perfect alternative to regular fries.
These make for a healthy side dish that everyone will love!
Mashed sweet potatoes are not only creamy and rich but versatile enough to be used in several dishes. Here’s how to prepare them:
Feel free to season with butter, salt, and pepper, or get fancy by adding marshmallows and pecans for a sweet touch.
Who doesn’t love fried food? Fried sweet potatoes make a great side dish or even a breakfast option:
Serve these golden beauties with cinnamon, butter, or even a sprinkle of marshmallows for an extra treat!
For those who enjoy deep-fried foods but want a healthier alternative, try deep-frying sweet potatoes. You can minimize extra calories by using peanut oil and not breading the fries. Here’s how:
Sweet potatoes can be the star of a stir-fry! Keep the skin on for added fiber, and cook them beforehand to make the stir-fry process quicker.
This dish is packed with fiber and essential nutrients, making it both healthy and tasty!
For a healthier twist on toast, try using sweet potato slices. It’s easy, fun, and gluten-free!
Top with avocado, peanut butter, or even a poached egg for a filling, nutritious breakfast.