Sweet Potatoes are rich in beta carotene, which is converted to Vitamin A by the liver and is vital for healthy vision, cell growth, and reproduction. Sweet potatoes also contain B vitamins such as niacin and thiamine, important for energy production. The darker the sweet potato’s flesh the more nutrients it contains; so often purple-skinned varieties like Okinawan or Ozark beets are the most nutritious of all.
Here we provide you with some nice and simple ways to cook sweet potatoes:
Mash Sweet Potato healthy recipe
Cut baked sweet potatoes into chunks; mash with a fork together with 1 tablespoon of sour cream (optional ), 1 tablespoon brown sugar, a pinch of cinnamon, and a sprinkle of chopped pecans.
Sweet Potato healthy Chips
Cut sweet potatoes into very thin rounds, spray with cooking spray and sprinkle with salt. Bake in the oven at 400F for 25-30 minutes until crispy.
Baked Yam
Peel and slice 2 medium yams (6 ounces each). Toss them in olive oil and bake on a lightly greased baking sheet for about 1 hour or until tender all the way through; turn over halfway through baking time. Then mix up the following dressing: 1 teaspoon minced garlic, lemon juice from 1/2 lemon, juice from 1 orange (about 3 tablespoons), 2 teaspoons Italian seasoning (dried herbs such as marjoram, basil, and oregano), and 1/4 teaspoon salt. Drizzle over yams and serve.
Sweet Potato Healthy Pancakes
Mix grated sweet potatoes (about 1 cup) with one large egg, 1 tablespoon flour, 2 tablespoons chopped pecans or walnuts; add salt and pepper to taste. Drop by spoonfuls onto a pan sprayed with cooking spray; fry until browned on both sides. Serve with sour cream mixed with chives and horseradish (optional).
Boiled Sweet Potatoes healthy recipe
Wash 1 pound of whole sweet potatoes; then cut them into 2-inch chunks. Boil in enough water to cover for 15 minutes or until tender when pierced with a fork. Drain and serve with salt, pepper, butter, or olive oil (optional).
Baked Sweet Potato healthy Casserole
Peel-baked yams and cut in cubes; put in a baking dish together with one can of drained crushed pineapple, 1/2 cup white sugar or honey, raisins (optional), grated orange rind from 1 orange, juice from half an orange, and 1/2 cup melted butter. Bake at 350F degrees for about 30 minutes.
Sweet Potato healthy Soup
Cook peeled mashed sweet potatoes over medium heat in a large saucepan with 2 cups of chicken or vegetable broth for about 15 minutes. Then add 1/2 cup light cream, 3 tablespoons brown sugar, and salt and pepper to taste. Cook on low heat for 5-10 minutes more, stirring often.
Sweet Potato healthy Pie
Mix one can drain crushed pineapple, 3 eggs beaten with 1/4 cup melted butter or margarine, 1 tablespoon all-purpose flour dissolved in a tablespoon of water, and 1 teaspoon vanilla extract. Add 3 cups of mashed sweet potatoes and bake in an 8-inch pie pan at 350F degrees for 45 minutes to one hour.
Sweet Potato healthy Cake
Combine 2 cups mashed orange yam (sweet potato), 1/2 cup margarine or butter, 1 cup white sugar, 2 teaspoons vanilla extract, 4 eggs (beaten), 3 cups self-rising flour, and 2/3 cup evaporated milk. Pour batter into a greased Bundt pan; bake at 350F degrees for about one hour.
