Healthy Sweet Potato Recipes

Sweet potatoes are a nutritional powerhouse. A medium spud contains up to 4 times of the daily needs for vitamin A and high levels of fiber and potassium. Besides, they boast more levels of natural sugar as well as more nutrients and fewer calories.

Some of the health benefits of consuming sweet potatoes include;

  • Reduction of episodes of blood sugar for diabetics
  • Lowering blood pressure to the presence of potassium
  • Protect middle-aged men from cancer due to high levels of beta-carotene
  • Regulation of the bowel movements because of the high fiber content
  • Maintaining of the cell structure thanks to a compound known as choline

Oven-Roasted Sweet-Potato Wedges

  • Ingredients
  • One and a half tablespoons garlic-flavored olive oil
  • One and a half teaspoon dry mustard
  • Half teaspoon salt
  • Three small sweet potatoes; about 2 pounds
  • Two teaspoons minced fresh rosemary

Method

Start by heating the oven to 450 degrees Fahrenheit. Peel each of the sweet potatoes and cut it lengthwise into eight wedges. Mix the sweet potatoes with the rest of the ingredients in a large bowl. Place the potatoes on a baking sheet in a single layer and bake for about half an hour. Be sure to turn the wedges after 15 minutes and serve while hot.

Nutritional Content

  • Calcium per serving 41m
  • Calories per serving 189
  • Fat per serving 5g
  • Saturated fat per serving 7g
  • Protein per serving 3g
  • Polyunsaturated fat per serving 5g
  • Carbohydrates per serving 34g
  • Iron per serving 1mg
  • Fiber per serving 4g
  • Sodium per serving 307mg

Sweet Potato and Spinach Quesadillas

Ingredients

  • Four black peppercorns
  • Two medium sweet potatoes (1 pound total)
  • Five cups baby spinach (about 4 ounces)
  • Quarter teaspoon freshly ground black pepper
  • Eight (6-inch) flour tortillas

Method

Place the sweet potatoes in the microwave until they are tender. In the meantime, mix the vinegar and sugar as well as the peppercorns in a medium-sized saucepan. Boil to dissolve the sugar. Place the onion in a heatproof bowl and add the mixture containing vinegar.

Cut the potatoes with a knife, remove the flesh and transfer it to a bowl. Pound the flesh a fork, add salt and pepper. Subdivide the filling into 4 tortillas and top each with a heap of spinach and cheese.

Place the quesadilla in a skillet contain one teaspoon of oil, cook for about 3 minutes and serve with the sweet potato tortillas.

Nutritional Content

  • Calories per serving: 391
  • Protein per serving 14g
  • Iron per serving 4mg

Curried Carrot Mixed with Sweet Potato, and Ginger Soup

Ingredients

  • Two teaspoons curry powder
  • Three cups fat-free, less-sodium chicken broth
  • Half teaspoon salt
  • One a half cups of quarter sliced peeled carrots
  • Canola oil – up to two teaspoonful
  • Shallots– up to half a cup
  • Cubed peeled sweet potato – Up three cups about half an inch in size

Method

Heat the oil using medium heat in a large saucepan. Add shallot and sauté for 3 minutes before adding carrots, ginger, curry, and sweet potatoes. Cook for 2 minutes, add broth and let the mixture boil. Simmer for about 30 minutes, stir and add salt.

Juice the carrots and empty the mixture into your pan. Stir slowly until everything is even. And, speaking of juicing, visit juicercruiser.com to view some of the best juicers to help you get the job done.  Finally, pour the soup in a food processor and pulse until smooth before serving.

Nutritional Value

 

  • Polyunsaturated fat in every serving 7g
  • Protein in every serving 1g
  • Calories in every serving 144
  • Calories in every fat serving 14%
  • Sodium in every serving 531mg
  • Calcium in every serving 38m
  • Fat in every serving 3g
  • Saturated fat per serving 2g
  • Carbohydrates in every serving 3g
  • Fiber in every serving 9g

The Bottom Line

Indeed sweet potatoes based meals are good for your health. Even then, it is essential to mention that you should eat in moderation – twice or thrice every week is enough. Sweet potatoes, for instance, can drive down your blood pressure to a dangerous level. In essence, this means that you shouldn’t eat if you have hypertension.

Other than that, it can make an excellent addition to any meal. You can also decide to juice the potatoes and drink it raw. Consider adding fruits such as oranges or pineapple to increase the nutritional value.