How to Use Sweet Potato in Healthy Recipes

Sweet potato (a.k.a. camote) has long been a go-to ingredient for healthy recipes, for good reason: It’s incredibly versatile, filling, and tastes amazing. But if you constantly have sweet potato on rotation in your meal plan… things can get boring. But that doesn’t mean it always has to be. These recipes made with sweet potato can help jumpstart your creativity in healthy cooking.

What’s So Great About Sweet Potato?

So why is sweet potato such a popular ingredient in healthy recipes? It’s rich in fibre, vitamins, and minerals.

One of the key nutritional benefits of sweet potato is that they’re high in an antioxidant known as beta-carotene (especially the kind with orange flesh), which turns into vitamin A when consumed. Compared to your regular potato, they have more vitamin C, fewer calories, and carbs (but note that sweet potatoes contain more sugar!).

Sweet Potatoes are rich in:

  • Vitamin A (beta-carotene)
  • Vitamin B6
  • Vitamin C
  • Potassium
  • Fiber

(Source: Harvard T.H. Chan, The Nutritional Source)

 

Healthy Sweet Potato Recipes

Sweet potatoes can be used for both sweet and savory recipes, but we’ll be showing you have to use them in quick and easy recipes.

 

Roasted

  • 1 large sweet potato
  • 1/4 cup olive oil
  • 1/4 cup chopped parsley
  • 1 lemon: zest and juice
  • white cheese of your choice
  • 1 tbsp tahini
  • grated garlic
  • salt and pepper to taste
  1. Slice sweet potato 1/4 inch thick, lengthwise. Grease a sheet pan with olive oil, place the slices in a single layer and coat evenly with the oil.
  2. Place in a preheated oven at 180C for 15-20 minutes, flip halfway. Remove from oven once crusty and charred.
  3. Combine chopped parsley, lemon zest, and grated garlic with olive oil and lemon juice to serve as your dressing.
  4. On a hot pan with olive oil, sear white cheese of your choice (kesong puti, halloumi, etc.) until browned on both sides.
  5. To plate: layer roasted potatoes with sliced white cheese, drizzle with tahini and herb dressing. Season to taste.

 

Baked

  • 2 large sweet potatoes
  • 1/3 stick of butter
  • 1/4 cup pine nuts
  • flaky salt
  • fresh dill to garnish
  • sharp parmesan cheese to garnish
  1. Poke holes all around the sweet potato with a fork. Place in a preheated oven at 180C for about 45 minutes-1 hour, until tender.
  2. Melt butter in a pan and cook it down over gentle heat until it turns into browned butter. Set aside.
  3. In the same pan, add in pine nuts and cook until toasted.
  4. Once sweet potato is ready, slice in half but not all the way through. Scrape the flesh with a fork until it turns fluffy.
  5. Drizzle sweet potato with a few tablespoons of the browned butter. Season with flaky salt.
  6. Garnish with pine nuts, fresh dill, and optional is to grate sharp parmesan on top.

 

Boiled

  • 1 large sweet potato, roughly chopped
  • thumb sized ginger, thinly sliced
  • 1 medium sized onion, chopped
  • 1 tbsp olive oil
  • 1 cup cubed squash
  • enough chicken/vegetable stock to cover
  • 1 cup coconut cream
  • fish sauce to taste
  • 1 tsp herb oil
  • garnish: chili flakes, pine nuts
  1. In a pot over medium heat, heat olive oil. Once hot, add onions and ginger until fragrant, 3 minutes. Add sweet potatoes and squash and cook for 5 minutes.
  2. Pour in chicken or vegetable stock, enough to submerge the vegetables. Cover and simmer on low heat for an hour.
  3. Transfer to a blender or food processor and blitz until smooth. Add coconut cream and season to taste with salt or fish sauce.
  4. Serve and drizzle with coconut cream and herb oil.
  5. Optional: garnish with chili flakes and pine nuts.

 

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Erwan Heussaff
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