Versatile sweet potatoes are a sweet source for good nutrition.
- Photo: Beau Gustafson; Styling: Mindi Shapiro Levine
Superfood: Sweet PotatoesPacked with both nutrients and a sweet flavor, sweet potatoes are one of the most versatile and healthful vegetables available. They are chock-full of disease-preventing, cancer-fighting, and immune-boosting benefits. These tubers are also good sources of the anti-inflammatory nutrients, vitamins A and C, making them an excellent food choice for those suffering from arthritis or asthma. People with diabetes may also benefit from eating this root vegetable because it ranks low on the glycemic index and has less of an effect on blood glucose levels.
Roasted Sweet Potatoes and ApplesRoasting Fuji, Golden Delicious, and Granny Smith apples with sweet potatoes give this dish an extra punch of fiber and flavor. Consider using half the amount of sweet potatoes and replacing the other half with another seasonal favorite, butternut squash.
Glazed Sweet Potatoes with Maple GastriqueFrom the Kitchen of…Hugh Acheson, Longtime Cooking Light Friend. "This dish is an example of the synergy of my Northern and Southern roots. My Canadian veins are partially full of maple syrup, and I adore the Southern staple crop of the sweet potato."
Couscous, Sweet Potato, and Black Soybean SaladThis salad is loaded with beneficial nutrients to protect the body from cancer and heart disease. Sweet potatoes, spinach, soybeans, and whole grains are all nutrient-rich and contribute a wealth of vitamins and minerals to promote good health.
Coal-Roasted Sweet PotatoesRoasting sweet potatoes in a lightly ashed-over bed of coals turns their flesh fluffy and smoky. Drizzle with sour cream, and garnish liberally for a riot of textures, colors, and tastes.
Sweet Potato Chicken CurryCurry dishes are an antioxidant powerhouse because they use large quantities of spices like curry powder, coriander, turmeric, garlic, and ginger. Sweet potatoes also offer antioxidants, making this dish both healthful and flavorful.
Sweet Potato Sandwiches with Feta and Salsa VerdeThe meatiness of sweet potatoes makes them perfect for sandwiches; salty feta and salsa verde add savoriness.
Roasted Sweet Potato Wedges with Yogurt Dipping SauceA quick two-step process of microwave-steaming then roasting creates golden-brown sweet potato wedges that make for a versatile side dish or snack. (Cost for 4: $2.46)
Sweet Potato TrifleThis make-ahead, no-bake dessert layers canned sweet potato with a sweetened cream cheese mixture and toasted angel food cake. The trifle gets a double punch of antioxidants from the sweet potatoes and pecan topping.
Sweet Potato and Butternut GratinButternut squash and sweet potatoes are low-calorie, high-fiber vegetables that are good sources of vitamin C and beta carotene. Reap the health benefits while feasting on this creamy layered side dish studded with pancetta and fresh thyme.
Mashed Honey-Roasted Sweet PotatoesHoney adds a subtle, natural sweetness to this crowd-pleasing side. The recipe makes 12 servings but can easily be halved to feed a smaller crowd.
Sweet Potato-Streusel Quick BreadKeep this pecan-topped bread on hand for a healthy breakfast or snack. Whole wheat flour, sweet potato, pecans, and orange juice all contribute vital nutrients, making this a heart-healthy treat.
Smoked Sweet PotatoesOakland chef Tanya Holland typically puts cream and butter in her smoked sweet potatoes (often called yams), but you can also use coconut butter.