Cooking Light’s Assistant Nutrition Editor Jamie Vespa achieves the same crunch factor for much less fat with this clever trick. Peel the potatoes and slice into 5mm thick discs. Sweet potato pie doesn’t seem like a healthy way to cook sweet potatoes, but a few simple ingredient swaps can slash calories and sugar from this much-loved Southern dessert. Sweet potato is the common name for some species in the genus Ipomoea, family convolvulaceae. African Sweet Potato Stew. Offers may be subject to change without notice. Sweet potatoes is annual or perennial tuber-bearing and creeping plants with over 100 species in which only few are cultivated for food, vegetable and medicine (IITA, 2006), the most cultivated species in Nigeria are sweet potato (Ipomoea batatas). - build muscle & strength! While you can use a sharp knife to slice your potato into thin coins, a mandoline will make your life a whole lot easier. Make sweet potato wedges. Though sweet potatoes are not "potatoes" at all, you can substitute them for white potatoes in almost any recipe for an extra kick of vitamins A and C. Plus, their rich orange color, sweet taste, and creamy texture rank them among our favorite holiday foods. Cheesy Garlic & Herb Smashed Sweet Potatoes. Potatoes, like yams are used to prepare very fast and easy recipes. However, grilling, steaming, boiling are the best way of cooking sweet potatoes for diet since frying them will change sweet potatoes into bad fat. You can also experiment with whole grain crusts, such as a homemade quinoa crust. Place a lid on top and turn the heat to medium-high. Offers may be subject to change without notice. 1. Ezume Images/Shutterstock. MyRecipes may receive compensation for some links to products and services on this website. Second—do you like a smooth or creamy consistency? Test the sweet potatoes for doneness by piercing one chunk with the tines of a fork. We love Cooking Light Executive Editor Ann Taylor Pittman’s comforting sweet potato chili recipe below—she leaves the skins on to help the potatoes hold their shape during cooking. in Peru and has become a staple food in cultures around the world. Rösti. This recipe highlights another favorite holiday flavor–cranberry! You can do this with a potato masher or a large fork directly in the pot. Photo: Colin Price, Credit: Skip the spices and top the sweet potato pancake with sliced avocado and a simple green salad. (Jamie leaves the skin on for an extra fiber boost.). Don’t own a spiralizer? Rotate the pan 180 degrees and bake for an additional 15-30 minutes. Easier than you think. Becky Luigart-Stayner; Jan Gautro, Credit: Roasted sweet potatoes make a delicious side alongside other roasted mains, like whole chicken or pork tenderloin. Gordon loves cooking and experimenting with food. Cooking Light is part of the Allrecipes Food Group. They take a few hours to let rise, punch down, and rise again, but are well worth the wait. (We also love dipping them in homemade tzatziki sauce!). Rinse the spinach leaves; Directions for Preparing the Potato Omelette. Thinly slice a large sweet potato and brush lightly with olive oil. 37 Simple, Healthy Sweet Potato Recipes. Note: There are various ways to cook sweet potatoes for our diet. Sweet potato casserole is one of the most-beloved holiday sides of all time, whether topped with gooey marshmallows or crunchy nuts. Yes, they’re a Thanksgiving staple, but mashed sweet potatoes are also an easy, crowd-pleasing side that’s perfect for weeknights. Sweet potatoes roast best when cut into wedges, medallions, or cubes. Serves 4. You won’t get the crispy skin that your oven creates, but you will have a fully cooked, fully-edible sweet potato in less than 10 minutes. The featured recipe keeps things traditional by mixing ground cinnamon and allspice into the pancake batter, but you could also go the savory route. Classic recipes rely on heavy cream or sweetened condensed milk for the pie filling, but evaporated milk—which packs a rich flavor with less sat fat and sugar—is a much healthier swap. Tiny step – big difference. No matter how you slice them, potatoes are starchy, filling, and the ultimate comfort food. You can also partially or fully cook your sweet potatoes in the microwave to speed up other cooking methods like sauteing and grilling. Download Our Essential Paleo Pantry List For Free Author: Gordon Hamilton. Average of 250 medium size bags of sweet potatoes could be harvested on one hectare of land. Also called swoodles, sweet potato noodles make for a nutritious, gluten-free pasta alternative. Sweet potatoes come in all shapes and sizes, and what you buy should ultimately depend on the sweet potato recipe you’re making. Peel and boil 3 or 4 potatoes in a pot of boiling water at … The microwave is a handy tool for cooking sweet potatoes if you’re short on time. Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less), Here’s How I Kept Things Interesting When Food Restrictions Limited My Diet, View Recipe: Sesame-Ginger-Chickpea-Stuffed Sweet Potatoes, View Recipe: Spinach Salad with Roasted Sweet Potatoes, View Recipe: Savory Mashed Sweet Potatoes, View Recipe: Grilled Sweet Potatoes With Fresh Cherry Salsa, View Recipe: French Onion Dip with Sweet Potato Chips, View Recipe: Thai Sweet Potato Noodle Bowls, View Recipe: Slow Cooker Beef-and-Sweet Potato Chili, View Recipe: Sweet Potato and White Bean Soup, View Recipe: Grilled Chipotle Chicken and Sweet Potato Toss, View Recipe: Sweet Potato Casserole with Pumpkin Seed-Oat Crumble, View Recipe: Sweet Potato Pie with Spiced Cream Topping, Wholly Wholesome's Organic Whole Wheat Pie Dough. Slow-simmering sweet potatoes in soups, stews, curries, and chillies elevates their mild sweetness. Discover more marvellous ways with mashed potatoes. Beat the eggs. Thoroughly wash and dry sweet potatoes. The classic holiday dish often packs a load of sugar, but there’s a much healthier way to make it. RELATED: Here’s How I Kept Things Interesting When Food Restrictions Limited My Diet. Depending on your oven and the size of your potato, this takes about 45 minutes to an hour. Baked Sweet Potatoes. Make sure to prick the potato skin in several spots with a fork so that steam can escape while it cooks. Master this technique with our handy video on how to make mashed potatoes. HOWARD L. PUCKETT, Credit: Try them baked the classic way, or dressed up with complementing spices, fruits, sauces and herbs! Garnish your soup with diced apple, a dollop of Greek yogurt, chopped fresh herbs, or crunchy homemade croutons. We also like Wholly Wholesome's Organic Whole Wheat Pie Dough or Shells (find them at Whole Foods). In 2010, sweet potatoes had the tenth highest production level of From crispy and fried to creamy and mashed, there are so many ways to cook up a potato. tesdei / Getty Images, Credit: Nigeria is the third largest producer of sweet potatoes in the world in terms of quantity, after China and Uganda. Credit: Try munching on sweet potato chips. Hundreds of delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less. If you're looking for a simple recipe to simplify your weeknight, you've come to the right place--easy dinners are our specialty. You can also experiment … Want your potatoes to cook faster? This satisfyingly crunchy side or snack is easy to make—simply slice the sweet potatoes into thin, even batons, toss with olive oil, salt, and pepper, then bake until crispy in a super hot (we like 450 degrees) oven. First—should you peel the skins or leave them on? First, Jamie dehydrates the chips in a 200 degree oven, then she cranks up the heat to make them crispy. In 2010, Nigeria produced 2.5% of the world’s production of sweet potatoes. Boil some water, add the sliced potatoes and cook on high heat for 5 minutes. In order to get optimal nutrition of sweet potatoes, do not peel their skin is the best option. Rub the skin with olive oil and sprinkle with salt and pepper. Dice the sweet peppers. MyRecipes.com is part of the Allrecipes Food Group. When making mashed sweet potatoes, there are three big decisions you’ll face. Then, pierce each sweet potato 6-12 times with a fork and rub olive oil on them. MyRecipes is a registered trademark of Meredith Corporation All Rights Reserved. Looking for a tasty potato recipe to serve as the perfect side dish for your next meal? Boil the sweet potatoes until tender. Not only do sweet potatoes pack a delicious and naturally sweet flavor, but they’re also nutritional powerhouses. Quick breads don't require labor-intensive kneading or time to rise, making them popular among busy bakers. There’s no need to peel the skin, unless you’re making mashed sweet potatoes, sweet potato casserole, sweet potato soup, or sweet potato pie. And lastly—sweet or savory? Grate a potato, squeeze out all the moisture, add rosemary, salt and pepper, then oven bake. Ditch the traditional marshmallow topping, and make a crunchy streusel that’s full of whole grains instead. 5 Different Ways to Cook Potatoes. How To Cook Sweet Potatoes … Pierce the sweet potatoes a few times with a fork or skewer, if you have a microwave then cook them in the microwave on high for 6-8 mins or until soft, test them after 6 mins with the point of a knife or a skewer. Cranberry-Sweet Potato Quick Bread Recipe. The healthy sweet potato soup recipe below also uses white beans for an extra boost of fiber and protein. Wrap each potato loosely in aluminum foil and place them directly on the middle rack of your oven. Best Your Best Chef-Self: The Complete How-To Guide, Baked Sweet Potatoes with Apricots and Bourbon. Cut the tortilla in half and serve. Top 10 Ways to Enjoy Sweet Potatoes. Leo Gong, Credit: Mega-nutritious and completely satisfying, you can enjoy sweet potatoes prepared in a savory fashion or sweet, as the name suggests. After about 15-20 minutes the potatoes should be fork-tender and ready for mashed … This dish is a nice seasonal twist on the traditional potato salad served during summer months. Thick potato rounds are cooked twice — first in a pot of boiling water, then in a screaming-hot oven. Okay, this may be the least easy method on the list, but if you love crash hot potatoes, it’s well worth the relatively small extra effort. Whether you're cooking for yourself or for a family, these easy dinners are sure to leave everyone satisfied and stress-free. Beth Dreiling; Styling: Cari South, Credit: David Prince, Credit: In fact, if you leave the skin on, you’ll pick up twice the amount of fiber per serving. Photo: Victor Protasio, Credit: He loves making new dishes, particularly with unusual or underused ingredients. Fresh herbs like sage or thyme, parmesan cheese, tahini, garlic, and ginger can add brightness and balance to your mash. So do we! Jennifer Causey, 13 Easy Ways to Perfectly Cook Sweet Potatoes. This ancient root vegetable was first cultivated by the Incas around 5,000 B.C. From baked to roasted to noodled, we have the perfect healthy sweet potato recipe for you. Thanksgiving is all about indulging, so treat your guests to two types of potatoes this holiday. 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