The sweet Potato Healthy Recipes

sweet potato healthy

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

A bowl of fruit

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

A plate of food on a table

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.

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