Fall is here!! And I am SO ready. There’s not much I don’t love about fall! And while I could list many things I DO love about fall, let’s focus on one for today- delicious sweet potatoes!
Sweet potatoes are one of my favorite things. As a kid I always preferred sweet potato fries to the boring ol’ plain ones. I also love how versatile sweet potatoes are- they can be sweet or salty in so many delicious dishes! And they have loads of health benefits as well!
They are full of fancy things called carotenoids- which not only give sweet potatoes their beautiful color, but also act as antioxidants! They are also really high in Vitamin A. This nutrient helps our bodies fight infections and keeps our immune systems strong- which is definitely something we want this time of year! It’s also great for our eye health. Sweet potatoes contain lots of magnesium, which can help keep depression and anxiety at bay. It’s also a tasty carb that won’t make your blood sugars spike up (thanks fiber!), so it’s a great option for those looking for help regulating blood sugars. That high fiber content also means they’re great for weight loss because they’ll keep you feeling fuller longer! In addition, they contain more potassium than bananas even, which helps our muscles work the way they need to, as well as promoting good brain health.
Sweet potatoes also contain healthy amounts of Vitamins B, C, Iron, and Zinc. So really, all around- why wouldn’t you want to add some sweet potato goodness to your life?
Although let’s admit- not every recipe with sweet potatoes is going to be the healthiest- and that’s ok! Whether you’re eating sweet potatoes for their beautiful color, their health benefits, or because they’re just so tasty, you’re sure to find one of these recipes appealing!
I’ve included a variety of recipes so you’re sure to find something no matter what your health goals and taste preferences are!
A lighter alternative to the traditional Alfredo, but still so creamy and so good!
Prep time:
Cook time:
Yield: 4-6 servings
Serving size: 6
Calories per serving: 465
Ingredients:
2 tablespoons unsalted butter, browned
1 medium sweet potato, cubed into 2 inch cubes
2 tablespoons all-purpose flour
1 cup whole milk
1 3/4 cupswater, divided
1 cup freshly grated Parmesan cheese
1 pound dried spaghetti pasta, cooked
1/4 teaspooncayenne pepper (more or less depending on heat preference)
salt and pepper to taste
Directions:
1. Bring a pot of water to a boil and add the cubed sweet potatoes and cook until fork tender. Carefully place sweet potatoes into a blender and puree until smooth.
2. In a large pot over medium heat, add the brown butter and whisk together with flour for 30 seconds. Turn the heat up to medium-high and carefully add the milk and continue whisking until mixture thickens, about 3-4 minutes. At this time, add the pureed sweet potatoes and 1 1/2 cup of water. Let the mixture simmer for 5-7 minutes until thickened then add the Parmesan cheese, cayenne, salt, pepper, and turn off the heat. If the mixture seems too thick, you can add the remaining 1/4 cup of water to thin it out.
3. Add the cooked pasta to the pot and toss until well-coated.
*How to brown butter: place butter in a skillet on medium heat. Immediately begin whisking it. It'll start to foam and within 2-3 minutes, brown bits will start showing up at the bottom. At this point in time, I usually will take the skillet off the heat and start swirling the butter around in the pan in the air so it doesn't quickly go from brown to burned. Once you see a nice brown color in the butter (and start smelling the amazingness), you've achieved brown butter awesomeness!
Source: https://www.tablefortwoblog.com/brown-butter-sweet-potato-alfredo/
Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.
Prep time:
Cook time:
Yield: 6 cups
Serving size: 6
Calories per serving: 163
Ingredients:
1 (19-ounce) bottle , frozen sweet potatoes tots
1/2 cup lean diced ham
4 eggs
1 tablespoonmilk
oil for greasing tin
Directions:
Preheat oven to 400 degrees.
Line muffin tin with foil liners.
Coat liners with nonstick spray.
Allow tots to thaw then place about 5-6 tots in each cup.
Mash tots with back of spoon or small glass to form cup shape in muffin tin.
Bake for 10 minutes.
Remove cups from oven and add diced ham. Lower oven temperature to 350 degrees.
Mix eggs and milk until evenly combined, add salt and pepper as desired.
Divide egg mixture between muffin cups.
Bake cups for 15 minutes or until eggs are set.
Remove from oven and serve.
Makes 6 breakfast cups.
Source: https://easyhealthllc.com/breakfast/sweet-potato-breakfast-cups/
Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.
Serving size: 1
Calories per serving: 7,374.766
Ingredients:
Cake:
3 cupsflour
1/2 teaspoonnutmeg
1/4 teaspoonsalt
1 cupsugar
4 teaspoonsbaking powder
2 cups cooked sweet potatoes
1 1/2 cupsmilk
2 eggs, beaten
2 teaspoonsvanilla extract
1/2 cupbutter, melted
Topping:
1 cupbutter, softened
1 cupbrown sugar
2 tablespoonsflour
1 tablespooncinnamon
Glaze:
2 cupspowdered sugar
5 tablespoonsmilk
1 teaspoonvanilla extract
1 cup chopped pecans
Directions:
Preheat oven to 350 degrees. Grease a 13x9 inch baking pan.
In a large bowl combine flour,sugar,salt, and baking powder. Stir with a fork to combine. In another large bowl beat sweet potatoes and milk until smooth. Add beaten eggs, and vanilla, beat until combined. Slowly add flour to sweet potato mixture, mixing until just incorporated. Slowly stir the melted butter into the batter until well combined. Pour batter into prepared pan. Make topping.
Topping directions:
Mix all the topping ingredients together until well combined. Drop evenly over the batter and swirl with a knife. Bake cake for 30- 35 minutes. After cake is baked, cool slightly while making the glaze.
Glaze directions:
Combine glaze ingredients mix until smooth. Glaze cake while still warm.
Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.
These candied coconut sweet potatoes will be the star of your Thanksgiving table! Creamy sweet potatoes with a caramelized coconut topping. To. Die. For.
Serving size: 4
Calories per serving: 1,065
Ingredients:
4 cups mashed sweet potatoes (about 4 medium sweet potatoes)
1/4 cupgranulated sugar (plus 2 tablespoons)
6 tablespoonsbutter, softened
2 eggs, beaten
1/2 (14-ounce) cansweetened condensed milk
1 teaspoonvanilla extract
Topping
1 cupbrown sugar
1 1/2 cups sweetened coconut flakes
6 tablespoons melted butter
Directions:
Preheat oven to 350 degrees.
Add sweet potatoes, sugar, butter, eggs, sweetened condensed milk, and vanilla to a bowl and mix with an electric mixer until creamy. Spread in a 9×13 pan.
Mix topping ingredients together until everything is incorporated and sprinkle over sweet potatoes.
Bake for 40-50 minutes until topping is golden brown.
You can make these a day ahead of time and then bake when ready!
Source: sourbestbites.com
Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.
What’s your favorite way to eat sweet potatoes?
Source:
Camille Hoffmann
Weekly Newsletter Contributor since 2014
Email the author! camille@dvo.com
