Nutritional Sweet Potato Recipes


SWEET POTATO AND APPLES

A fruit and vegetable recipe that offers a wealth of health!

l/2 tsp (2.5 mL) ground allspice 1 Granny Smith apple, peeled, cored, and sliced 2 Tbsp (30 mL) milk 2 large sweet potatoes, peeled and diced 2 Tbsp (30 mL) butter 1/4 Cup (60 mL) white sugar 1 tsp (5 mL) ground cinnamon Place the sweet potatoes in a medium saucepan with water to cover; bring to a boil. Reduce heat to medium and simmer for about 20 minutes, or until tender. Remove from heat. Drain and set aside. Melt butter over low heat in a small saucepan. Mix in the sugar, cinnamon, and allspice. Add the apple slices and let simmer, covered, for 5 minutes or until the apples are tender. Add apple mixture and milk to the drained sweet potatoes. Beat with an electric mixer until sweet potatoes are mashed.

JAMAICAN CASSEROLE

1 pound sweet potatoes, peeled and cooked

8-oz can crushed pineapple

½ tsp (2.5mL) nutmeg

3 Tbsp (45mL) butter

3 Tbsp (45mL) sherry or rum

½ tsp (2.5mL) cinnamon

Mash potato with butter. Stir in remaining ingredients. Spoon into greased casserole, and bake at 350º F for 25 minutes.

Cheri Christiansen

ORANGE SWEET POTATOES

1 lb sweet potatoes, cooked and mashed

8-oz frozen orange juice, thawed

½ tsp (2.5mL) nutmeg

12 Cup (120mL) butter

1 Cup (240mL) brown sugar

½ tsp (2.5mL) cinnamon

Mix all ingredients. Spoon into greased baking dish. Bake at 350º F for 25 minutes.

Cheri Christiansen

SWEET POTATO PIE

This recipe for sweet potato pie is comfort food at its best. Made with delicious sweet potatoes, butter, and spices, the heavenly aroma of old-fashioned home cooking will fill your house.

1/4 Cup (60 mL) butter, softened 2 eggs, separated 1 Cup (240 mL) sugar 3/4 Cup (180 mL) evaporated milk 1 1/2 Cups (360 mL) cooked mashed sweet potatoes 1 tsp (5 mL) vanilla extract 1/2 tsp (2.5 mL) nutmeg 1/2 tsp (2.5 mL) cinnamon 1/4 tsp (1.25 mL) ginger 1 unbaked 9-inch pie crust

Preheat oven to 350º F. Cream butter and sugar with an electric mixer. Beat until blended, then add egg yolks and beat. Stir in sweet potatoes, vanilla, milk, nutmeg, cinnamon, and ginger. In a separate bowl, beat the egg whites. When foamy, slowly add 1/4-cup sugar and beat until stiff. Fold into the sweet potato mixture. Place in piecrust; bake about 40 minutes until firm. Serve with whipped cream.

Sweet potatoes contain iron, calcium, magnesium, manganese, and potassium, all essential minerals for healthy body metabolism.


Sweet potatoes are good for your cardiovascular health. This starchy root vegetable is a rich source of flavonoid antioxidants, vitamins, minerals, and dietary fiber that are essential for optimal health.

Nutritious sweet potatoes are low in calories (just 90 cal per 100 g serving), and contain no saturated fats or cholesterol. They are a rich source of dietary fiber, antioxidants, vitamins, and minerals.

Sweet potatoes are a storehouse of starch, a complex carbohydrate that raises blood sugar levels slowly when compared with simple sugars. They are recommended as a healthy food supplement, even for diabetics.

Sweet potatoes are an excellent source of flavonoids like beta-carotene and vitamin A, both powerful natural antioxidants. Vitamin A is also required by the body to maintain integrity of healthy mucus membranes and skin and is a vital nutrient for vision. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.

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