What are sweet potato recipes ?
Sweet potatoes are commonly known as yams, although that's not their real name. They are tubers and not roots, which means they grow underground instead of above it. They belong to the same family as the common potato and look similar, but they have a very different taste and texture. Yams are orange on the inside because of beta-carotene, a natural antioxidant found in many plants (especially carrots). The taste is somewhat like a cross between a potato and a carrot. Yams can be used in many recipes as an alternative to regular potatoes or as an additional ingredient. The following article will help you learn more about sweet potato recipes.
7 Healthy Sweet Potato Recipes To Spice Up Your Meal Plan
What Makes The Sweet Potato Such a Hit
Sweet potatoes are versatile and popular due to their starchy, sweet taste. They're the perfect ingredient for a variety of recipes and can be baked, fried, mashed, eaten plain or used in savory dishes. Though there's a wide variety of sweet potatoes, the Beauregard and Garnet are most popular. Like the colors of their skins, these sweet potatoes are quite different from one another. The red-skinned Beauregard is a Southern favorite, used in dishes like candied yams or sweet potato pie. The orange-fleshed Garnet is more common in Caribbean cooking, especially in curried dishes and soups.
When it comes to comfort foods, sweet potatoes come up topsthe natural sweetness of this vegetable makes it the perfect choice for a dessert or a snack. But sweet potatoes also boast great nutritional value, loaded as they are with Vitamins A and C, potassium and manganese. Since they're low on the glycemic index, they don't cause blood sugar levels to spike. In addition, they're packed with fiber to help regulate digestion.
Sweet Potato Casserole With Marshmallows
![sweet potato casserole with marshmallows 1654078460 2610](https://restaurantslife.com/assets/images/collections/sweet-potato-casserole-with-marshmallows-1654078460-2610-800-72e866adf.webp)
When you hear the words 'sweet potato casserole', do you think of a marshmallow-topped pan, or do you imagine a gratin dish with Parmesan? Is it cinnamon seasoning that works for you, or salt and pepper? Every sweet potato casserole is different and unique, but they're all special. You'll likely have one on your Thanksgiving menu, even if it's not the same as the one on your neighbor's dining table. For those with a sweet tooth, here's a classic sweet potato casserole recipe with marshmallows.
Ingredients-
1. Six medium sweet potatoes
2. Mini marshmallows (to top)
3. Salt (to taste)
4. A pinch of cinnamon powder
5. Chopped nuts (almonds, walnuts, hazelnut, cashews)
6. Butter (to grease)
Instructions-
- In a pot of boiling water, cook the sweet potatoes in their jackets. Let them cook until fork-tender. Drain, then allow them to cool for about five minutes when they'll be much easier to handle. Don't let the sweet potatoes get soggy.
- Peel, mash, mix well and add salt and butter to taste. Add chopped nuts, and combine.
- Lightly spoon the mixture into a casserole dish greased with butter and bake in an oven preheated to moderately hot (350 F) until well heated. Remove from the oven. Quickly top with marshmallows. Return to the oven until the marshmallows are delicately browned.
Sweet potatoes are a great source of nutrients, but they're not always the most exciting meal.
They can be bland, dry, and just plain boring.
Roasted Sweet Potatoes
![roasted sweet potatoes 1654078460 4260](https://restaurantslife.com/assets/images/collections/roasted-sweet-potatoes-1654078460-4260-800-a18146ccf.webp)
One of the easiest ways to cook sweet potatoes is to roast them. However, following a few simple rules is important to ensure that your roasted sweet potatoes are consistent in texture and taste every time you make them.
1. Cut your sweet potatoes to the same size. One inch cubes work well.
2. The skin usually adds a nice flavor to roasted sweet potatoes. It's up to you to peel the skin or not.
3. Roast the sweet potatoes uncovered at an extremely high temperature. Since sweet potatoes already have natural sugars, slow roasting brings out other flavors. Covering them with foil or a lid will cause them to steam instead of developing that sweet golden char on the outside.
4. Flavor them your way. If you want to add some heat to your recipe, try adding a dried spice like cumin, chili powder, turmeric, or curry powder. Dried herbs like rosemary or basil are both delicious with sweet potatoes.
Ingredients-
1. 25 oz sweet potatoes (cubed into one-inch pieces)
2. One tablespoon of extra-virgin olive oil
3. Salt to taste
4. A pinch of freshly ground black pepper
Instructions-
1. Preheat the oven to 450 F. Place sweet potatoes on a large baking sheet, drizzle with oil, and season with salt, pepper, and other spices you prefer.
2. Toss the sweet potatoes halfway through roasting, and roast for about 25 to 30 minutes.
Buttermilk Sweet Potato Pie
![buttermilk sweet potato pie 1654078460 5595](https://restaurantslife.com/assets/images/collections/buttermilk-sweet-potato-pie-1654078460-5595-800-0b50ec07f.webp)
The sweet potato pie is the pumpkin pie's wild, orange-haired, freckled cousin. It sits well at Thanksgiving dinners and has the potential to give the classic pumpkin pie a run for its money. Not too sweet but just right, the filling of this sweet potato pie is tangy from the buttermilk, and has a nice, rustic texture. We guarantee you, it will beat your other Dinner Recipes hollow.
Ingredients-
- One unbaked nine-inch pie shell (homemade or store-bought)
- One egg white
- 2 and 1/2 cups mashed sweet potatoes
- Six tablespoons of unsalted butter (melted)
- 2/3 cup of buttermilk
- Two eggs
- One egg yolk
- One teaspoon of vanilla extract
- Granulated sugar (5 oz)
- Dark brown sugar (3.5 oz)
- Two teaspoons ground cinnamon
- One teaspoon ground ginger
- 1/2 teaspoon ground allspice
- 1/4 teaspoon of ground nutmeg
Instructions-
1. Preheat the oven to 375 F. Brush the base of the pie crust with egg white and bake for three to five minutes. Let the crust cool.
2. To make the filling, combine the mashed sweet potatoes, buttermilk, eggs, butter, egg yolk and vanilla. Stir well. Add the sugar, cinnamon, ginger, brown sugar, allspice and nutmeg.
3. Pour the custard into the cooled crust and bake until set, for about 30-35 minutes. Let it cool before slicing.
Instant Pot Sweet Potato Chicken Coconut Curry
There are two things curry never fails to do- fill you up and warm you up. A bowl of Instant PotSweet Potato Chicken Coconut Curry ticks both boxes. What's more, you can whip it up in 30 minutes. Delicious, with a burst of flavors, it's mildly spicy, creamy and has a hint of sweetness.
Ingredients-
- 2 cups boneless skinless chicken thighs (cut in one-inch pieces)
- Two medium sweet potatoes (cubed)
- A jar of coconut curry simmer sauce
- Two tablespoons oil
- One medium onion (chopped)
- 1 cup coconut milk or cream (add more for a creamier curry)
- Salt and pepper (to taste)
- Cilantro (for garnish)
Instructions-
1. Coat the base of the Instant Pot with oil. Select the Saute setting. Add the sweet potato, chicken thighs, and onion when the oil is hot. Cook for five minutes. Stir frequently.
2. After five minutes of cooking, switch off the saute function. Add the coconut curry simmer sauce and coconut cream to the pot. Mix well. Lock the pot lid and move the steam release valve to seal. Select the manual setting and cook on high pressure for about seven minutes.
3. Once cooked, let the steam release on its own. Mix well and serve with rice.
Sweet potatoes are a great source of fiber, potassium and vitamin A. They contain more natural sugar than white potatoes, but they also have a lower glycemic index, which makes them a healthier choice for people with diabetes.
Sweet potatoes are incredibly versatile and can be used in many different ways.
Sweet Potato & Chickpea Salad
Sweet Potato Chickpea Salad makes a filling, yet healthy lunch or dinner for those on a vegan or gluten-free diet. Fresh Produce will impart a delicate taste to the dish and keep any Food Allergy at bay.
Ingredients-
- Two medium sweet potatoes (peeled and cubed)
- One tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- One can chickpeas (rinsed and drained)
- Four cups of spring mix salad greens
- 1/4 cup crumbled feta cheese
For the dressing-
1. Two tablespoons seasoned rice vinegar
2. Four teaspoons olive oil
3. One tablespoon minced fresh ginger root
4. One minced garlic clove
5. Salt and pepper (to taste)
Instructions-
1. Combine the sweet potatoes, oil, salt and pepper in a large bowl. Mix well. Transfer it to a baking pan coated with oil or cooking spray.
2. Roast at 425 F until tender, for around 20-25 minutes. Stir once.
3. Combine the chickpeas and sweet potatoes in a large bowl. In another bowl, whisk the dressing ingredients. Add it to the chickpea-sweet potato mixture. Toss well. Serve over salad greens and top with cheese.
Twice Baked Sweet Potatoes
Twice Baked Sweet Potatoes are like a classic sweet potato casserole, but instead of baking it as one giant dish, you slice the potatoes in half and stuff them with a trio of goodies. It's the perfect blend of textures and flavorssweet and rich!
Ingredients-
- Five medium sweet potatoes
- Four tablespoons unsalted butter (softened)
- Three tablespoons unsalted butter (melted)
- Two tablespoons streusel (buy a box of cinnamon-flavored for an additional flavor)
- 1/3 cup all-purpose flour
- 1/4 cup heavy cream
- Two tablespoons of maple syrup
- 1/2 tablespoon ground cinnamon (divided)
- 1/2 cup chopped pecans
- 1/4 tablespoon ground nutmeg
- Salt (to taste)
- Three tablespoons light brown sugar
- A cup of mini marshmallows
Instructions-
- Heat the oven to 375 F. Line a baking sheet (rimmed) with aluminium foil. Pierce all the sweet potatoes with a fork several times. Place them on the prepared baking sheet and bake until soft, for 50 minutes approx.
- Take them out of the oven. Let them cool for a while. Leave the oven on at 375 F.
- In the meantime, prepare the topping. Mix the flour, pecans, brown sugar, and half the cinnamon with a pinch of salt in a bowl. Pour in three tablespoons of melted butter. Stir well.
- Using a sharp knife to split the sweet potatoes down their length, scoop the flesh into a mixing bowl while leaving about a one-fourth-inch rim of sweet potato around each.
- Place the hollowed-out sweet potato skins on a baking sheet lined with foil.
- Mash the potato flesh well with a potato masher and add the cream, softened butter, maple syrup, cinnamon, nutmeg and salt. Blend well.
- Take the hollowed sweet potato skins and fill them evenly with the mashed mix.
- Top each sweet potato with streusel. Return them to the oven. Bake until the top looks golden brown and crisp, for about 15 minutes.
- Pull the sweet potatoes from the oven. Move the rack to beneath the broiler. Sprinkle the marshmallows evenly over them, then broil briefly, no longer than a minute or until they begin to brown.
Creamy Cauliflower & Sweet Potato Soup
There's nothing better than a steaming bowl of soup on a cold winter's night. Not only does a piping-hot bowl keep you warm, but it also comes with a bundle of health benefits. This creamy soup with cauliflower and sweet potato is filling, delicious and rich with spices.
Ingredients-
- Orange-flesh sweet potatoes (26 oz, peeled and cut into one-inch pieces)
- Four cups cauliflower florets
- Chopped onion (a cup)
- 1/2 carrot (chopped)
- Two cloves minced garlic
- Six cups vegetable broth
- Two teaspoons coriander powder
- One teaspoon cumin powder
- A pinch of cayenne pepper
- 1/2 teaspoon ginger powder
- Salt (to taste)
- One cup canned unsweetened full-fat coconut milk
- Chopped fresh cilantro for garnishing
Instructions-
- Except for the coconut milk and cilantro, combine all the ingredients in a slow cooker. Cover and cook on a low flame for six to eight hours. If you want it done faster, cook it on high flame for three to four hours.
- A handheld immersion blender does the quick work of pureeing the hot soup. Cool the soup slightly and transfer it in batches to a food processor or blender if you don't have a handheld blender. Cover and process or blend until smooth.
- Mix the coconut milk. Stir well. Garnish with chopped cilantro.
Sweet potatoes are a healthy, versatile vegetable that can be used in many different ways.
How do you know what to do with them?