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Cooking with Sweet Potatoes

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Root Vegetables – Sweet Potatoes

Loaded with fibre and vitamin A, sweet potatoes add a nutritional boost to any dish.

Top 5 Ways to Use Sweet Potatoes More Often

1Toss into salads:

Boiled or roasted cubes of sweet potatoes make the perfect topper for a hearty kale salad with a balsamic vinaigrette.

2Make them into fries:

Cut sweet potatoes into rounds or sticks. Sprinkle generously with olive oil and sprinkle with salt. Bake at 425°F for about 25 minutes, turning occasionally.

3Make a dip:

Boil sweet potatoes and let them cool. Blend with Greek yogurt, honey and a hint of chipotle chili pepper for a satisfying, creamy dip. Pair with whole grain pita chips.

4Grill ‘em:

Slice them thinly as grill as you would eggplant or zucchini. Then stack them in a grilled vegetable sandwich with goat cheese and sliced chicken breast.

5Soup it up:

Sweet potatoes pair well with butternut squash, pear, apple, ginger and cinnamon for a creamy soup. Or use them as the base for lentil soup.

Bursting with vitamin A, these bright orange relatives to the humble potato add a welcome sweetness to your favourite dishes.

Oven roasted sweet potatoes

Why make French fries when you can enjoy these nutrient-rich sweet potatoes instead?

See the recipe for oven roasted sweet potatoes

Oven Roasted Sweet Potatoes

Tip for perfect roasted sweet potatoes

To ensure an even cooking time and consistent results, make sure to cut your sweet potato wedges, rounds, sticks or diced pieces into uniform size.

Roasted beets and sweets

Instead of making only roasted sweet potatoes, swap in beets for half of the sweets! If you want to add nuts, try pecans, almonds, walnuts or cashews – whatever you like best!

What do I do with leftover sweet potatoes?

Use your leftover sweet potatoes in a salad, as a pizza topping (yes, really!), mashed as a new side dish, or pureed in a creamy smoothie.

Sweet potatoes with rosemary

Rosemary is the perfect woodsy herb to pair with sweet potatoes. The colour contrast is lovely too.

See the recipe for sweet potatoes sautéed with rosemary

Sweet Potatoes Sautéed with Rosemary

Do I need to peel sweet potatoes?

You can roast sweet potatoes with or without their skin, which is edible and delicious. It just comes down to personal preference. Remember: the skin contains precious fibre, so skin-on is healthier.

Speed up cooking time

If you’re short on time, cut your sweet potato into smaller pieces and they will cook faster. The quickest method for sweet potatoes in a hurry is to cook it whole – skin on – in the microwave.

Top your sweet potato

You may enjoy them plain, which is great! Or, you can mix it up with these toppings:

  • powdered garlic
  • mixed dried herbs like rosemary
  • spices like cumin or cinnamon
  • orange zest
  • sweet Thai chili sauce
  • cayenne
  • pepper
  • chopped fresh parsley

Sweet potatoes are high in vitamin A

Sweet potatoes contain beta-carotene (the same antioxidant that’s found in carrots), which turns into vitamin A in the body. It’s important for optimal vision.

Did you know that one medium sweet potato contains 214 percent of your daily vitamin A needs? Wow!

Sweet potatoes vs. yams

Many of us call sweet potatoes “yams” – but an actual yam is quite different. A true yam is not orange – it’s white, ivory or yellow and is low in beta-carotene (the pigment that makes sweet potatoes orange).

Healthy Bite

Almost 80 per cent of the salt in our diet comes from processed foods. Cut back on them to lower your sodium intake easily.