Healthy Diet
Superfood: Sweet Potatoes

Superfood: Sweet Potatoes

November 25, 2009

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Photo: Thomas J. Story

Versatile sweet potatoes are a sweet source for good nutrition.

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Superfood: Sweet Potatoes

Photo: Beau Gustafson; Styling: Mindi Shapiro Levine

Superfood: Sweet Potatoes
Packed 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.

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Roasted Sweet Potatoes and Apples

Photo: Leigh Beisch; Styling: Dan Becker

Roasted Sweet Potatoes and Apples Recipe
Roasting 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.

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Glazed Sweet Potatoes with Maple Gastrique

Photo: Brian Woodcock; Styling: Paige Hicks

Glazed Sweet Potatoes with Maple Gastrique Recipe
From 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."

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Couscous, Sweet Potato, and Black Soybean Salad

Photo: Oxmoor House

Couscous, Sweet Potato, and Black Soybean Salad Recipe
This 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.

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Coal-Roasted Sweet Potatoes

Photo: Tara Donne; Styling: Alistair Turnbull

Coal-Roasted Sweet Potatoes Recipe
Roasting 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.

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Sweet Potato Chicken Curry

Photo: Becky Luigart-Stayner; Styling: Sabrina Bone

Sweet Potato Chicken Curry Recipe
Curry 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.

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Sweet Potato Sandwiches with Feta and Salsa Verde

Photo: Annabelle Breakey; Styling: Randy Mon

Sweet Potato Sandwiches with Feta and Salsa Verde Recipe
The meatiness of sweet potatoes makes them perfect for sandwiches; salty feta and salsa verde add savoriness.

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Roasted Sweet Potato Wedges with Yogurt Dipping Sauce

Photo: Jennifer Causey; Styling: Lindsey Lower

Roasted Sweet Potato Wedges with Yogurt Dipping Sauce Recipe
A 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)

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Sweet Potato Trifle

Randy Mayor; Melanie J. Clarke

Sweet Potato Trifle Recipe
This 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.

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Sweet Potato and Butternut Gratin

Photo: Becky Luigart-Stayner; Styling: Tiffany Vickers

Sweet Potato and Butternut Gratin Recipe
Butternut 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.

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Mashed Honey-Roasted Sweet Potatoes

Photography: Randy Mayor; Styling: Lydia DeGaris-Pursell

Mashed Honey-Roasted Sweet Potatoes Recipe
Honey 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.

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Sweet Potato-Streusel Quick Bread

Photo: Karry Hosford

Sweet Potato-Streusel Quick Bread Recipe
Keep 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.

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Smoked Sweet Potatoes

Photo: Thomas J. Story

Smoked Sweet Potatoes Recipe
Oakland chef Tanya Holland typically puts cream and butter in her smoked sweet potatoes (often called yams), but you can also use coconut butter.

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Superfood: Sweet Potatoes

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Superfood: Sweet Potatoes

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Roasted Sweet Potatoes and Apples

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Glazed Sweet Potatoes with Maple Gastrique

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Couscous, Sweet Potato, and Black Soybean Salad

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Coal-Roasted Sweet Potatoes

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Sweet Potato Chicken Curry

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Sweet Potato Sandwiches with Feta and Salsa Verde

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Roasted Sweet Potato Wedges with Yogurt Dipping Sauce

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Sweet Potato Trifle

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Sweet Potato and Butternut Gratin

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Mashed Honey-Roasted Sweet Potatoes

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Sweet Potato-Streusel Quick Bread

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Smoked Sweet Potatoes

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