Did you know sweet potatoes have more potassium than bananas? Sweet potatoes are an easy way to boost your overall health, and are loaded with good mood nutrients.
- High in vitamins A, C and E – one sweet potato has 5x the recommended daily allowance of Vitamin A
- Essential minerals magnesium and potassium. Potassium helps maintain fluid and electrolyte balance in the body cells, as well as normal heart function and blood pressure
- Carotenoids. These powerful phytochemicals protect against oxidative stress and facilitate communication between your cells. Beta carotene is good for your brain. It is also strong immune enhancer (boosts your immune system)
Fiber swerves two functions in your digestive tract which aid mood balance
- Helps with digestion and feeds “good” gut bacteria
- Removes toxins and waste from your body
You can get two meals out of one effort. Just double the amount of sweet potato you cook
- Roasted – use the additional sweet potato for breakfast, use as the base for leftover chili or bolognaise for twice-baked potatoes
- Pureed –turn into a Sweet Potato Shepherd Pie or use for breakfast in smoothies, oatmeal, pancakes, or muffins
- Steamed – use in breakfast hash or add to salads
Sweet potato can be substituted for pumpkin. I’ve certainly done that a number of times. Especially in oatmeal, smoothies and pureed soups.
NOTE: A yam is NOT a sweet potato. Nutrient-rich sweet potatoes are a native plant of the Americas. Yams are a starchy root that originated in Africa and Asia.
Here are some of my favorite recipes.
Black Bean Sweet Potato Enchiladas – Weelicious
I add either chopped kale or spinach.
Stuffed Sweet Potatoes
So many options online! Choose recipes that include all macronutrients (protein, healthy fats) and have micronutrient diversity (multiple veggies). Add spices and herbs to boost the nutrient content – and flavor.
Here a couple of my favorites:
Chickpea and Spinach – The Last Ingredient
Use this as a base recipe. Add additional veggies:
- Red bell peppers or poblano peppers
- Broccoli or shredded Brussels sprouts
Add fish or meats
- Shrimp, or salmon (canned or leftover roasted salmon)
- Leftover ground beef/turkey or chicken
Mexican Quinoa Stuffed Sweet Potatoes – Simply Quinoa
Turkey Taco Stuffed Sweet Potatoes – Cookin Canuk
Add more veggies — . It’s a great ways to use leftover roasted vegetables!
Sweet Potato Shrimp Hash – Babaganosh
Make a double recipe. Re-purpose into another meal
- Make into a wrap with guacamole and greens
- Toss with leafy greens and cilantro into a salad. Add chopped veggies like bell peppers, celery and tomato.
Lentil and Sweet Potato Salad – NY Times Cooking
Enjoy as a side dish with roasted fish, meatloaf or pork tenderloin.
Re-purpose into a meal by mixing with greens (arugula, spinach, shredded kale or green leafy mix) tossed with balsamic vinaigrette.
You can use canned beans (black, white or kidney beans) instead of lentils
Roasted Beet and Butternut Salad – Girl Heart Food
LOVE this! The colors are glorious, the flavor delicious. Use as a side with dinner; pairs nicely with pork tenderloin. Make extra to turn into into lunch the next day:
- Toss with greens
- Add roasted pumpkin seeds or chopped nuts (almond, pecan, walnut)
What to Do?
- Select one of the above sweet potato recipes to make each week
- Double the amount of sweet potato and
- Make one of the meal salads the next day
- Puree and add to any oatmeal, smoothie or any breakfast in the Pumpkin Recipe Roundup
- Check out these delicious, nutritious sweet potato recipes from Babaganosh
- Also 20 Butternut Squash recipes from Babaganosh
Eating orange foods has never been so easy 😁