Sweet Potatoes are healthy comfort food at its finest. Sweet, starchy, carby, and SO good for you! Read here about Sweet Potato’s nutrition, and my favourite easy Baked Sweet Potato Recipe.
About this Recipe
Autumn is in full swing. The nights are getting longer and colder, Americans are talking about Thanksgiving, and we’re even starting to hear the C-word pop up. Christmas. The one holiday each year that is full to the brim of indulgence and sweet things. While I do love treats in the holidays, I still care about my health, and have found this colourful, sweet veg hits the spot perfectly. Sweet Potatoes.
What is a Sweet Potato’s nutrition like?
This hearty, filling vegetable is super rich in complex carbs, dietary fibre, and the antioxidant beta-carotene, which turns into vitamin A (eye health, immune system and reproduction) when consumed and also gives sweet potatoes their beautiful orange colour. They also contain other nutrients like vitamin B5 (healthy skin, hair & eyes), vitamin B6 (mood, brain health, eye health) and manganese (antioxidants, bone health, wound healing, reduced blood sugar). When sweet potatoes are baked, the micronutrient density changes slightly and vitamin C (anti-stress, immune system, skin, reduced inflammation) is increased to 24% of your daily value per 100 g serving.
Why we love Sweet Potatoes
- The health benefits are amazing! Eyes, hair, skin, immune system, mood, brain health – what’s not to love?
- They’re versatile – boil them, mash them, stick them in a stew or pie, roast them with other veggies, or just have them baked with a little salt and pepper – the sky is the limit! They go really well with salty foods like bacon and sausages too. Even their green leaves can be cooked and eaten!
- They’re easy to work with. You don’t even have to peel them – their skin is edible and full of fibre and potassium.
How to store Sweet Potatoes
- Raw: keep at room temperature in a cool, dry, ventilated area. They can last up to two weeks.
- Cooked: 3-5 days in the fridge
- Can you freeze them? Yes! Blanch them in boiling water for 2-3 minutes, and then submerge in iced water for another 2-3 minutes. Then seal in a freezer-friendly bag or container and store for up to 6 months.
How to make a Baked Sweet Potato
- Preheat oven at 200C.
- Lightly grease an oven tray with butter or oil and set aside.
- Wash sweet potatoes and leave to dry.
- Use fork to poke 5 holes around each potato.
- Add sweet potatoes to the tray and bake for 25-30 minutes on each side or until cooked.
- Optional (recommended): when finished baking, slice in the middle, sprinkle salt and pepper on top and add butter to the centre.
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Baked Sweet Potatoes
- baking tray
- 1 kg of sweet potatoes about 5 small
- 1 tbsp oil or butter to grease pan
- salt optional
- pepper optional
- butter optional
- Preheat oven at 200C
- Lightly grease an oven tray with butter or oil and set aside
- Wash sweet potatoes and leave to dry
- Use fork to poke 5 holes around each potato
- Add sweet potatoes to the tray and bake for 25-30 minutes on each side or until cooked through
- Optional: Once cooked, slice in the middle, sprinkle salt and pepper on top and add butter to the centre.