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Healthy Ways to Cook with Sweet Potatoes!

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bucket-of-potatoes

The difference between sweet potatoes and regular potatoes is their color and texture. Sweet potatoes are orange and purple. They have the texture and taste like pumpkin or squash, but better! Sweet potatoes and regular potatoes have about the same amount of carbs(1/2 cup = 15g carbs). Sweet potatoes have more fiber and are slightly higher on the glycemic index than regular potatoes.

Eating regular potatoes are good too. They provide essential minerals, such as iron, magnesium, and potassium. Both sweet potatoes and regular potatoes are starchy complex carbohydrates that will give you prolonged energy throughout the day.

How to Cook a Sweet Potato

There are many different ways to cook sweet potatoes. You can cook sweet potatoes the same way you would a regular potato, it really comes down to what your preference is.

  • Bake-Wrap in foil, put them on a tray, and in the oven at 350 until soft about 35-45 min.
  • Roast-In a pan or tray.
  • Boil-Peel, cube, and boil until fork tender.
  • Grill-Wrap in foil and cook on indirect heat for 45 min.
  • Fry-Use an Air Fryer for delicious and healthy sweet potato fries.

The best way to cook sweet potatoes depends on how fancy you want to be. You can make sweet potatoes a part of any meal from breakfast to dinner. You can use sweet potatoes as a side to a meal or an ingredient to make a healthier version of one of your favorite deserts. Cooking sweet potatoes is simple and a healthy choice for the kids too.sweet-potatoes

Healthiest Way to Cook Sweet Potatoes

The healthiest way to cook sweet potatoes is when you’re not using a ton of oil, butter, and sugar to prepare and cook. You can make healthy sweet potatoes with any meal.

Sweet potatoes are great in:

  • Stews
  • Soups
  • Casseroles
  • Roasted Vegetable Medley
  • Desserts

Sweet potatoes are great anyway you cook them and can be incorporated into many meal ideas. Next time you’re thinking of grilling try wrapping up some sweet potatoes in foil and put them on. You can boil them and make some mashed sweet potatoes, try making sweet potato fries in the oven or even better, try an Air Fryer.

Sweet potatoes can be cooked with the skin on or peeled it is completely up to you, however when cooking sweet potatoes whole the skin does help hold the sweet potato together when it gets tender. If you don’t want the skin on, peel, cube, and put in a non-stick pan with some cooking spray or just wrap them in foil to cook them. Sweet potatoes get a lot softer than a regular potato and have a very smooth and mildly sweet taste that goes great with just about anything.

Easiest Ways to Cook Sweet Potato

To keep the cooking process simple is the easiest way to cook anything. The great thing about cooking sweet potatoes is that it does not take much effort and it’s really hard to mess them up. There are many easy ways to cook sweet potatoes while still making it interesting.

Some easy and delicious ideas that will complement any meal are:

  • Mashed
  • Baked
  • Roasted
  • Fries

In my opinion, the easiest way to cook sweet potatoes is to cook them whole, wrapped in foil, baked, roasted, or grilled. You don’t need to add anything to them to cook, no butter, no oil, not even salt. They taste naturally delicious!ready-to-cook-sweet-potatoes

Health Benefits for Sweet Potato

Sweet Potatoes have many important nutrients. They contain fiber, vitamin A, vitamin C, vitamin B6, potassium, manganese, and many other vitamins and minerals.

Some other sweet potato health benefits are:

  • Boosts Immune function
  • Aids in Vision Health
  • Enhances Brain Function
  • Great Antioxidant

Sweet potatoes may be considered a superfood because they are one of the most versatile and healthful vegetables.

Sweet potatoes are a great source of fiber; that slows down absorption of sugar to help prevent spikes and crashes in the blood sugar levels. People with diabetes can benefit from eating sweet potatoes because it has a low glycemic index and has less of an effect on the blood glucose levels.Sweet_potato_flower

Make Healthy Sweet Potatoes

Sweet potatoes are great for people that are dieting because of the low amount of calories per serving and they have high dietary fiber that keeps you feeling fuller longer. This helps with preventing overeating, reducing the chances of weight gain.

Now you can make sweet potatoes a part of your diet and reap all the health benefits they provide. Sweet potatoes are an amazing and unique vegetable that can be cooked a variety of ways from baked, grilled, roasted, boiled, and even desserts like pies, cookies, pancakes, waffles, and bread. If you want to know how to start incorporating sweet potatoes into your diet check out my healthy meal prepping recipes.

sweet-potato-waffles

Sweet Potato Waffles
Wet Ingredients:
2 whole eggs
1Tbsp cane sugar
1tsp vanilla
Dash of cinnamon
1oz cream cheese
1cup sweet potato
1cup milk
1/2cup egg whites
Dry Ingredients:
2cups quick oats ground
Dash of sea salt
3tsp baking powder
First, mix the whole eggs, sugar, vanilla, cinnamon, cream cheese, sweet potato until smooth with electric mixer, stir in milk by hand. Then, whip the egg whites stiff with electric mixer and set to the side. Next, mix all the dry ingredients together and combine with the wet ingredients. Last, fold in the egg whites and let the batter rest 5 min or until the waffle iron is hot. Serve with maple syrup or honey, the options are endless!
Enjoy

Make sweet potatoes a part of your diet and you will understand what all the hype is about! You can’t go wrong with sweet potatoes because they are healthy, taste great, and are versatile.

 

How wonderful it is that nobody need wait a single moment before starting to improve the world.-Anne Frank

All the best,

Marcus

marcus@totalfitnut.com

totalfitnut.com

 

 

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Marcus

Marcus is a man of God, married to a wonderful women and has 4 children. He is an aspiring Powerlifter and Personal Trainer that has a passion for helping others achieve personal growth through a healthy fitness and nutrition based lifestyle. Through hard work and dedication anything is possible. God bless -Marcus

4 Comments

  1. Hi, Marcus. I have tried steamed sweet potatoes and they are really yummy too. Your sweet potato waffle recipe looks very delicious that I would love to try them for breakfast. I am wondering if the cane sugar can be replaced with just a normal white sugar? I look forward to your many other healthy recipes.

    • Hi rmjia, thanks for your comment! Yes, you can use normal white sugar or whatever sweetener you choose. I’m sure it would turn out fine. My kids love them and ask for them all the time. The recipe makes great pancakes too. Enjoy!

      All the Best,

      Marcus 

  2. Marcus, a lot of information here.
    I am very interested in your health cooking tips.
    It all sounds wonderful. Haven’t really cooked with sweet potatoes, but I am going to give them a try.
    Great recipes!
    Looking forward to reading more from you!

    • Hi Mary, thanks for your comment. Happy to hear that you found the info interesting. There is a lot of really great ways to cook with sweet potatoes and I’m sure you will find that they are worth trying! Enjoy!
      Peace & blessings,
      Marcus

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