I know that sweet potatoes are a wonderfully healthy vegetable, so I started wondering why it is that I don’t cook them more often? Maybe it’s because so many sweet potato recipes contain enough sugar and/or nuts in them to qualify them as a dessert. Or they have a lot of butter or cream in them. Or marshmallows on top!
So I recently set out to find some great, savoury sweet potato side dishes so I could include them in our dinners more often. I’ve sampled quite a few now and trust me, they’re really good. You won’t miss the butter, sugar, cream or marshmallows at all!
Did you know the sweet potato is an excellent source of vitamin A (beta-carotene), a very good source of vitamin C and a good source of copper, dietary fibre, vitamin B6, potassium and iron. In fact, the Center for Science in the Public Interest ranked the sweet potato number one in nutrition of all vegetables!
The sweet potato numbers speak for themselves, with almost twice the recommended daily allowance of vitamin A, 42 percent of the recommendation for vitamin C, four times the RDA for beta carotene, and, when eaten with the skin left on, sweet potatoes have more fibre than oatmeal. All these benefits with only about 150 calories.
So, if you’d like to try some new ways to add sweet potatoes to your menus, read on for a number of great sweet potato recipes.
Pan Sauteed Sweet Potatoes and Onion
3 cups sliced (“coins) or cubed sweet potatoes (2-3 sweet potatoes)
1/2 cup sliced onion
2 Tbsp. olive oil or canola/vegetable oil
1 tsp salt, or to taste
1/8 teaspoon pepper
Place sweet potatoes in a large bowl. Add the oil and toss well to lightly coat. Add onions, salt, and pepper. Stir to combine. Heat a non-stick skillet over medium heat. Add the otato/onion mixture. Cover and cook until lightly browned on bottom, about 10 minutes.
Uncover and cook for about 15- 20 minutes longer, turning several times, until evenly browned and tender (*cooking time will depend on how large your potato pieces are.)
Oven Roasted Sweet Potatoes
2 sweet potatoes, thinly sliced or cubed
1 Tbsp. olive, canola or vegetable oil
1 tsp. onion powder
1 tsp. garlic powder
1 tsp. paprika
1/4 tsp. cumin or chili powder
Preheat oven to 425° F. Line a baking sheet with parchment paper or foil.
In a large bowl, combine the oil and spices then toss the sweet potatoes in the oil mixture. Spread sweet potatoes out evenly on to the prepared baking sheet. Roast for 15 minutes. Stir. Continue roasting for another 15 minutes or until cooked through.
More savoury sweet potato recipes:
Maple Mashed Sweet Potatoes – Micheal Smith
Twice Baked Sweet Potatoes with Parmesan and Rosemary – Canadian Living
Fajita Sweet Potatoes – The Bitten Word
Sweet Potato Latkes – Epicurious