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Home Β» Side Dish Β» The Sweet Potato

The Sweet Potato

Published: Sep 4, 2013 Β· Modified: Dec 24, 2014 by Rebecca Pytell Β· This post may contain affiliate links.

O, the Sweet Potato. So simple and unassuming on the outside, but cut it open and you will find the orangey bliss and wonder that this spud has to offer.

Sweet Potato 1

Let's take a look at it's many benefits:

1. Contains high levels of Vitamin B6. B6 is known to reduce cardiovascular disease risk, certain cancers, as well as increase cognitive function.

2. Great (non-acidic) source of Vitamin C. Of course Vitamin C helps our immune systems and can shorten the duration of colds and illness. But it also plays a huge part in collagen production, wound healing, and keeping our bones strong. Not to mention it is also a cancer-risk reducer.

3. They contain Vitamin D. Vitamin D helps our bodies absorb calcium so our bones can be strong unbreakable fortresses (Vitamin C helps us absorb Vitamin D). D also supports our immune system, keeps our energy up and mood levels stable, all while helping our thyroid work properly.

4. Iron, iron, iron. Iron helps our energy levels but also is essential in red and white blood cell production, stress reduction, imΒ­mune functioning, and even metabolizing proteins. (See, you don't need to eat red meat to get your iron!)

5. It has that great mineral Magnesium. Magnesium is extremely important in promoting relaxation stress-reduction. It is also necessary for healthy artery, blood, bone, heart, muscle, and nerve function. Up to 80% of us are deficient in this mineral so start stocking up on your orange spuds!

6. They are loaded with Potassium. Step aside Bananas. Potassium is an electrolytes that helps regulate heartbeat and nerve signals. as well as other functions such as relaxing muscle contractions, reducing swelling, and protecting and controlling the activity of the kidneys.

7. They are orange. We all know we should eat from all colors of the rainbow, and orange is no exception. Having this beautiful color allows them to be high in carotenoids like beta carotene, which is the supports vitamin A in your body. Β Carotenoids help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants that help ward off cancer and protect against the effects of aging.

8. They are one healthy happy carbohydrate. Toss those refined processed grains our the door and get your carbs from this great source. They have a low-GI so their naturals sugars are released very slowly and give us sustained energy.

With all of these benefits, what is there not to love about the sweet potato. Even if you have never had one you can already see what you have been missing out on. But now we get to the even better part. Taste! I adore sweet potatoes and eat them year round and always have a huge basket full at home.

Basket 1(O, hey there green Plantain!)

There are so many uses for sweet potatoes so I will just name the basics: Mashed sweet potatoes, sweet potatoes in a smoothie, grilled, baked in the oven, "baked" in the microwave, cut in to disks or fries and baked in the oven, sauteed for a salad, or stuffed and loaded for a delicious easy meal. My favorites are micro-baked (just made that word up) or cut into fries and tossed the oven. O, and don't ever for get the cinnamon!

Baked Sweet Potato Fries

Fries 1

Ingredients: (Serves 1)

- 1 Sweet Potato (what every size your heart desires)

- Cinnamon! Or what ever spices you want your fries to be flavored with.

Directions:

- Preheat the oven to 450Β°F. Wash your potato and dry it off.

- Next, cut your potato length wise them cut strips in each half, then cut those strips in half. You could also cut your potato in to rounds. Either way they will come out perfect!

- Foil and lightly oil a baking sheet and place your fries on it. Then load on your spices and toss and coat the fries with your hands.

- Place the pan in the oven and bake for 15 minutes. Now flip the fries or discs over so they don't burn and bake for another 15 or so minutes until your see dark brown marks on both sides. Take them out, let them cool a bit, if you have the patience, and die in! I love to serve mine with organic ketchup πŸ˜‰

Mirco-Baked Sweet Potato

Micro-Baked 1

Ingredients: (Serves 1)

- 1 Sweet Potato (What ever size you'd like. Large think potatoes will take a bit longer to cook.)

- Toppings! My go-to's are cinnamon (obviously), pumpkin pie spice (i.e. cinnamon, ginger, allspice, cloves, nutmeg), hemp (hearts)/seeds, unsweetened coconut flakes, sunflower seeds, pumpkin seeds, or even some nut butter!

Directions:

- Wash your potato and dry thoroughly with a paper towel. Stab a few holes in the potato with a fork or knife. Then place the potato on top of the slightly damp paper towel and place it in the microwave.

- I use the potato bottom on my microwave which cooks it for 4 minutes on high. Then I flip it over and cook it again for 4 minutes on high. The Potato should be done now (slightly shriveled and very soft), if not just go through the cycle again for the appropriate amount of time.

- Take the potato out, (it's very hot so be careful), and place it on a plate, cut it open (I also usually cut the end tips off) and get crazy with toppings!

If you ever don't feel like cooking sweet potatoes are such a quick and easy side dish (or main dish). They have saved me so many times when I have been in a rush, just pop it in the microwave and BAM! Perfection.

Here are some other Sweet Potato Recipes from around the blog world:

Pesto Sweet Potato Vermicelli - via Jar O Honey

Roasted Fall Sweet Potatoes and Chickpeas with Sprouted Beans - via Produce On Parade

Grilled Sweet Potato and Wilted Kale Salad - via Tasty Yummies

Sweet Potato Straws - via Part-Time Health Nut

Sweet Potatoes Stuffed with Chipotle Black Bean Corn Salad - via Alaska From Scratch

Sweet Potato Mug Cake - via Oh My Veggies

Ethiopian Red Lentil and Sweet Potato Curry - via The Partial Ingredients

Spiced Sweet Potato Hummus - via Vegetarian Ventures

Spicy Bean and Sweet Potato Burritos - via Tali's Tomatoes

Chocolate Sweet Potato Protein Shake - via A Dash of Meg

Since it is Wednesday, remember to link up you favorite or recent eats to Jen's WIAW!

WIAWbutton

So tell me:

What is your favorite way to eat a sweet potato?

What is your go to carb/starch of choice when you are in a rush for dinner?

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Reader Interactions

Comments

  1. Amanda SemiHealthNut (@SemiHealthNut)

    February 19, 2014 at 6:52 pm

    So I am just commenting but thanks for linking up!! You packed a lot into one post and I love it!! I need to get into sweet potatoes...I've just always been weirded out by the ones at Thanksgiving with mallows on top!

    Reply
    • Strength and Sunshine

      February 19, 2014 at 6:56 pm

      If I didn't have sweet potatoes I would die! Today is the first day I had a normal orange sweet potato in a few months actually! I have been addicted to Purple Sweet Potatoes, but they just went out of season for the year, ah!

      Reply
  2. Tatiana

    September 14, 2013 at 11:26 am

    I love roasting them and topping them with tahini! A great, quick snack! mmmm

    Reply
    • strengthandsunshine

      September 14, 2013 at 11:33 am

      I have never tried them with Tahini! Sounds great!

      Reply
  3. Barbara @ ww.allmylivesnow.com

    September 05, 2013 at 9:30 pm

    Great post. I am trying to eat more sweet potatoes as they are a clean food. Thank you for all the wonderful, yummy recipes.
    Visiting from First Friday blog hop and following via bloglovin'

    Reply
    • strengthandsunshine

      September 06, 2013 at 3:11 am

      Sweet Potatoes are the perfect clean food! Thanks for stopping by πŸ™‚

      Reply
  4. Georgie Morley (@init4thelngrun)

    September 05, 2013 at 4:06 pm

    I LOVE sweet potatos. They are definitely my go-to post-run veggie boat. I load 'em up with whatever veg I have in stock. Occasionally I'll have them for breakfast with pb and a little yogurt.

    Reply
    • strengthandsunshine

      September 05, 2013 at 4:44 pm

      That's a great idea for breakfast, sounds delish!

      Reply
  5. Maria@TheBrooklynFig

    September 04, 2013 at 7:07 pm

    My husband and I make sweet potato fries pretty often but never thought to put cinnamon on them- interesting idea!

    Reply
    • strengthandsunshine

      September 04, 2013 at 7:41 pm

      You can never go wrong with cinnamon! Or even Smoked Paprika, that is amazing too!

      Reply
  6. ahealthyhappyhome

    September 04, 2013 at 5:05 pm

    I'm obsessed with sweet potatoes! My favorite way to eat them is roasted in coconut oil with a little sea salt. Although I also love cooking them in my slow cooker with apples then topping them with almond butter for a post workout carb snack!

    Reply
    • strengthandsunshine

      September 04, 2013 at 5:15 pm

      Sweet potatoes and apples and almond butter...sounds like a heavenly combo to me!

      Reply
  7. Katie @ Produce on Parade

    September 04, 2013 at 3:13 pm

    Hi, Rebecca! Thanks for sharing my recipe, Roasted Fall Sweet Potatoes and Chickpeas with Sprouted Beans πŸ™‚ Cheers!

    Reply
    • strengthandsunshine

      September 04, 2013 at 3:15 pm

      My pleasure!

      Reply

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