Ingredient of the Week IX: Sweet Potato

Ingredient of the Week IX:  Sweet Potato

The sweet potato is a large, starchy, sweet, root vegetable.  The young shoots are often eaten as greens!  Be sure to eat the skins too for they are a source of Vitamin A, which is good for our human skin.  With 114 calories per cup cubed, we need to watch our serving size, leaving remaining calories for our protein source and other vegetables.

Thanksgiving casseroles are typically overly saturated much butter, sugar (marshmallows!) and added sweeteners.  The beauty of this potato is it’s naturally sweet, so why add more calories and fats to an already tasty vegetable?


My recipe tones down the sweet and it’s still a treat!



It’s so easy!  I took this HUGE sweet potato (that is really enough for 4 people!) cut it in half, then roasted it in the oven on 400 degrees for about 30 minutes, until soft.


In a mixing bowl, add the sweet potato (and be careful to keep the skin in tact (we’ll use it later), a few eggs (the more whites, the more soufflé it becomes), some light sour cream (start with a tbsp and add as needed…remember “less is more”), garlic powder, sea salt and pepper.  It’s is the combinations of flavor that tones down the “sweet”, offering a pleasing flavor for this side dish.

Use the added ingredients to your liking – the more you play with it, the more you will master it over time, realizing the sweet potato is really good all by itself.  You might add paprika (or even smoked paprika), some cayenne for a bite and parsley or chives for color, aside from added flavor.  Stuff the mixture back into the skin, then twice bake on 375 degrees for around 20 minutes.


I LOVE making this potato batter into “sliders”, small muffin-like servings for party pleasers.  With the holidays coming up, give it a try!  Use a piping tool to make them look pretty!  Or just fill a zip lock bag and cut off the corner, then squeeze the mixture out, rotating in a clockwise motion. Please share your outcome with me…I am happy to post it on my site and feature your creation!



Some more things to do with sweet potatoes are:

Make them into FRIES (cut them into large sticks or even julienne for matchsticks), drizzle with olive oil and spices, toss to coat, then roast on 425 degrees until brown.

Bake them. Cool, then cut them into rounds and pan sauté in some olive oil to brown both sides.

Roast them with an assortment of colorful vegetables forming a “medley”.

Make soup and include carrot, butternut or acorn squash; puree or not!

Sweet potato latkes are da bomb!  I have a recipe to share with you!

Oh…and my “sweet bean burrito” is also a must try!









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