It’s not surprising that sweet potatoes are near the top of everyone’s healthy food list. One medium sized baked sweetie has 438 percent of your daily recommendation of vitamin A, as well as vitamin C, calcium, potassium, and iron. It’s a wonder these little beauties weigh in at a mere 105 calories!
Rich in fiber, full of antioxidants, and not skimping on the flavor, some people run into roadblocks when it comes to serving them up. After all, aren’t there only three ways to serve up potatoes—-mashed, boiled, and baked? How can we make these power-packed superfoods appealing to even the most discriminating palette?
Fortunately, there are some ways to dress up this sweetness and make it even more appealing and healthy as you look for ways to improve the nutritional value of your meals; here are some super healthy sweet potato recipes you simply must try:
Healthy Sweet Potato Recipes
1: Oven roasted potato wedges
While at first glance these may just seem like a version of “baked” sweet potatoes, it’s how you dress them that counts.
3 small sweet potatoes, washed and peeled
1 1/2 Tbsp garlic infused oil
1/2 tsp dry mustard
2-3 sprigs fresh rosemary
1/2 tsp salt
Preheat oven to 450 degrees. Cut each sweet potato lengthwise into 8 wedges. In a large bowl, place potatoes with other ingredients and toss well to coat. Arrange potatoes in a single layer on baking sheet, bake for 30 minutes, turning once halfway through. Serve with your favorite protein and a green salad for a complete meal.
2: Curried sweet potato, carrot, and ginger soup
This soup is a perfect compliment to any weeknight meal, or a wonderful starter to something more formal. Regardless of how you use it, it is a great tasting soup that is suitable for all occasions.
2 Tbsp canola oil
1/2 cup chopped shallots
3 cups cubed and peeled yam
1 1/2 cups sliced peeled carrots
1 Tbsp grated ginger
2 tsp curry powder
3 cups chicken broth
1/2 tsp salt
Heat oil in a large saucepan over medium-high heat. Add shallots, saute until tender, about 3 minutes. Drop in the potato, carrots, curry, and ginger, cook for 2-3 minutes more. Add broth and bring to a boil. Reduce to a simmer, simmer for 25 minutes, stirring occasionally. Stir in salt.
Remove from heat and pour half of the soup mixture into a blender; pulse until smooth. Repeat with remaining soup until all is well blended. Serve hot or cold.
3: Sweet potato casserole
This is a lighter take on a traditional Thanksgiving dinner casserole; brown sugar and pecan topping will have people asking if it is a dessert!
4 Tbsp unsalted butter, plus additional for greasing the pan
3 cups mashed sweet potatoes
1/2 cup milk
1/4 cup brown sugar, packed
1/2 tsp kosher salt
2 large eggs
1/2 cup all-purpose flour
1/2 cup brown sugar, packed
4 Tbsp unsalted melted butter
1/4 tsp kosher salt
3/4 cup chopped pecans
Preheat the oven to 350 degrees and butter a large 2 qt casserole baking dish. Whisk together all filling ingredients and transfer to the casserole dish. In a separate bowl, combine all of the topping ingredients until a nice crumble forms; spread over the potato mixture in an even layer. Bake for 25-30 minutes, or till center of the casserole is set. Serve hot.
4: Buttered sweet potato knot rolls
This is a different take on the sweet potato; all of the nutritional goodness of the potato in a tasty dinner roll. Serve warm with butter for a perfect compliment to any meal.
1 pkg dry yeast
1 cup warm 2% milk
3/4 cup mashed sweet potatoes (can use canned)
3 Tbsp butter, melted
1 1/4 tsp salt
2 lrg egg yolks, lightly beaten
5 cups bread flour, divided
Dissolve yeast into milk in a large bowl; let sit for five minutes. Add sweet potato, 1 Tbsp butter, salt and egg yolks, stirring the mixture with a whisk. Lightly spoon flour into dry measuring cups; add 4 1/2 cups flour to potato mixture until soft dough forms. Turn dough out onto a floured surface; knead until smooth and elastic, adding remaining flour 1 Tbsp at a time until dough no longer sticks to your hands. Place dough in a large bowl coated with cooking spray, cover, and let rise for 45 minutes or till dough has doubled in size.
Punch dough down and let rest for 5 minutes. Line baking sheets with parchment paper and divide dough into 24 equal pieces. Roll each piece into a 9 inch rope, then twist around and tuck in the ends until you have formed a knot. Place on prepared pans. Cover once more and let rise for an additional 30 minutes. Uncover rolls and bake at 400 degrees for 15 minutes. Remove from the oven and brush lightly with butter before serving.
5: Sweet potato and spinach quesadillas
This is the perfect meatless meal if you want to go lighter, and the combination of sweet potato and savory spinach makes the dish delish!
2 medium sweet potatoes
1 cup red wine vinegar
1/2 cup sugar
4 black peppercorns
1 large red onion, sliced
1/4 tsp kosher salt
1/4 tsp black pepper
8 flour tortillas
5 cups baby spinach
1 cup shredded mozzarella
4 tsp olive oil
Microwave potatoes till tender, about 15 minutes. Combine vinegar, sugar, salt, and peppercorns, bring to a boil. Place onion slices in a heatproof bowl and cover with vinegar mixture; let rest 10 minutes. Drain onion slices and transfer to a plate to cool. Split cooked potatoes, remove flesh and transfer to a bowl, mashing them. Add salt and pepper to taste, then spread potato mixture evenly between flour tortillas.
Top potato mixture with a heaping handful of spinach, cheese, and another tortilla. Heat a nonstick skillet over med high heat, add oil and then quesadillas, cooking to golden brown on each side, or until cheese is melted and potato mixture is heated through. Serve with pickled onions on the side.
6: Potato pudding
Time for dessert! This rich and flavorful treat is rich in protein and fiber too.
2 large eggs
1/4 cup honey, divided
1/4 cup low fat milk
1 slice whole wheat bread, crusts removed
2 cups mashed baked peeled potato
1 tsp vanilla
1/2 tsp ground cinnamon
1/4 tsp ground allspice
2 Tbsp chopped pecans
2Tbsp chopped crystallized ginger
1/4 cup low fat Greek yogurt
Preheat oven to 350. Coat a 1 1/2 baking dish with cooking spray. Combine eggs, 3 T honey, milk and bread in a large bowl. Beat with a mixer at high speed until smooth. Add potato, vanilla, cinnamon, and allspice, beat again until smooth. Pour into prepped baking dish. Layer pecans and ginger on top. Bake for 25 minutes. While pudding bakes, combine remaining honey and yogurt, stir until smooth. Top finished pudding with yogurt mixture and enjoy.
7: Lamb and Potato-Curry stew
This is a hearty meal that is true comfort food. Thanks to the addition of some flavorful spices, it has a bit of a kick to it, too.
1 Tbsp peanut oil
2 pounds lamb stew meat
1 can chickpeas, drained
3 1/4 cups chopped onion
1 c sliced carrot
1 c chopped green pepper
2 Tbsp ground cumin
1 tsp curry powder
1/2 tsp ground turmeric
4 cups chopped tomato
2 cups cubed, peeled yam
Can of chicken broth
1 tsp salt
1/4 tsp black pepper
1 10 oz box couscous
Heat oil in a large Dutch oven over medium-high what. Add lamb, cook, until browned, stirring frequently. Stir in onion and next 5 ingredients, cook 5 minutes more. Stir in tomato and next 5 ingredients, bring to a boil; cover and reduce heat, simmer 35 minutes. Uncover, simmer 30 minutes, adding couscous that has been cooked according to package directions. Serve hot with your favorite dinner rolls.
8: Sweetest potato spread
This dish works well as a dip, spread or side dish, and it’s super easy to make.
1 cup mashed or baked yams
1/4 cup Greek yogurt
1/2 tsp curry powder
salt and pepper to taste
scallions for garnish
In a food processor, combine sweet potatoes, yogurt, and curry powder. Mix all ingredients until smooth and season with salt and pepper to taste. Transfer to a bowl and garnish with chopped scallions. Serve with your favorite flatbreads or fresh veggies.
9: Maple pecan potato mash
This is a sweet, smooth and simple comfort food dish that will please almost any crowd. It is one of those sweet potato recipes that will put you on the map as a wonderful cook and host at your next dinner party.
1/4 cup chopped pecans
6 Tbsp maple syrup
1/4 tsp orange zest
1 cinnamon stick
1/4 tsp ground cloves
2 large yams, baked
Preheat oven to 300. Place pecans in a single layer on a baking sheet. Bake 10 minutes or until nuts begin to darken. Remove from oven and set aside. In a small saucepan, combine syrup, orange zest, cinnamon, and ground clove. Bring to a gentle simmer. Remove from heat and let stand 5 minutes. Scoop out insides of the baked potatoes, and place in a heatproof bowl. Mash until there are no lumps left. Heat in the microwave on high for 3 minutes. Remove cinnamon stick from the warmed syrup and discard. Pour syrup mixture over the mashed sweet potatoes and top with toasted pecans. Serve immediately.
10: Stuffed potatoes with shrimp and salsa
At first glance, it might not seem that this combination will work, but we assure you, it does! Hearty, flavorful and never boring, this will leave your family and friends asking for more.
2 medium yams
1;4 cup turkey kielbasa, diced
12 small shrimp, cooked and chopped
1 Tbsp reduced fat sour cream
2 tsp chopped fresh cilantro
Pierce potatoes with a fork, arrange on paper towels. Microwave on high for 8 minutes, turn potatoes over after 4 minutes. Brown 1/4 cup turkey kielbasa in a nonstick skillet. Add shrimp, heat 2 minutes. Remove from heat and stir in salsa. Slit each potato lengthwise. Push ends inward to form a pocket. Stuff shrimp mixture into each potato and garnish with sour cream and cilantro.
11: Twice baked potatoes
This is a lavish favorite made healthier by using ingredients such as reduced fat sour cream and cheddar.
2 med yams
3 oz Canadian bacon, diced
2 Tbsp reduced fat sour cream
3 tsp fresh chives
2 Tbsp shredded cheddar cheese
Pierce potatoes with a fork and arrange on paper towels. Microwave on high for 8 minutes, turning halfway through. Cut each potato in half lengthwise, and scoop out the pulp, leaving 1/4 inch thick shells. Mash pulp with 3 oz Canadian bacon, 2 Tbsp sour cream and 2 tsp chives in a bowl. Spoon mixture into the shells. Sprinkle 2 Tbsp cheese over the top of potatoes. Microwave on high for 2 minutes and sprinkle with 1 tsp chives.
12: Sweet noodle kugel
A traditional kugel is a baked pudding made from egg noodles and fruit, although this version is lower in sugar, it is definitely not low on taste!
8 oz egg noodles2 medium yams, peeled and grated
1/4 cup butter
2 large eggs
2 large egg whites
1/2 cup reduced fat sour cream
1/2 cup apricot jam
1 tsp salt
1/4 cup chopped pecans, toasted
Cook noodles, drain and rinse with cold water. Melt butter in a separate skillet over medium heat, adding grated potatoes. Cook till tender, about 8 minutes, then let cool. Beat together eggs and egg whites in a large bowl. Add sour cream, jam, and salt; mix everything well. Add potato mixture and mix again. Stir in noodles. Transfer mixture to an 8-inch square glass baking dish that has been greased liberally; cover dish with foil. Bake 30 minutes or till heated through; top with toasted pecans.
13: Oven roasted potatoes
This recipe is simple, but it does not lack flavor. Serve it up as your favorite accompaniment to your favorite protein for a complete meal.
7 cups cubed peeled yams
1 Tbsp olive oil
3/4 tsp salt
1/2 tsp black pepper
4 cups chopped onion
1 Tbsp butter, melted
Preheat oven to 325. Place potatoes in a shallow roasting pan coated with cooking spray. Drizzle with oil. Sprinkle with salt and pepper; toss to coat. Bake for 30 minutes. Add onion, stir well, and bake an additional 30 minutes. Preheat the broiler and drizzle potato mixture with melted butter. Broil 10 more minutes or till browned.
14: SP pie with pumpkinseed crunch
This recipe is perfect for anytime you have a hankering for pie. This is a major competitor to the pumpkin pies of Thanksgiving, although any time of year is great to make and bake.
1 1/2 pounds yams, baked and mashed
2 large eggs + 2 large egg whites
1/2 cup plus 1 Tbsp maple syrup
1/2 teaspoon ground ginger
1/4 tsp grated whole nutmeg
1/4 tsp salt
2 tbsp sugar
1/2 cup pumpkin seeds
Preheat oven to 375. Working with prepped dough, press down dough around the edges of the pie pan, crimping to seal. Freeze 10 minutes or till firm. Line the bottom of the dough with foil, the top with pie weights. Bake in the middle of the oven 20 minutes. Remove weights and foil and return to oven. Bake 8-10 minutes more. Cool.
Whisk together mashed potato with whole eggs, 1 egg white, 1/2 cup maple syrup, ginger, nutmeg, and salt. Spoon into shell, and brush edges with remaining egg white, sprinkle with sugar. Bake in the middle of the oven 40 minutes or till set. Transfer to a wire rack. Spray a piece of foil with cooking spray. Toast pumpkin seeds in a skillet 1-2 minutes or until syrup has reduced and seeds are golden. Transfer to foil; spread in 1 layer. Let cool for 15 minutes, crumble and garnish pie. Slice and serve.
15: Potato salad
This side dish is much more impressive than your traditional potato salad. It is one of my most favorite sweet potato recipes! With fabulous taste and a tropical feel, it will tickle your taste buds.