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Sweet Potato Recipes for Breakfast, Lunch, Dinner, and Dessert

the-sweet-potato

Sweet Potatoes

If I had to pick my favorite vegetable, it would without-a-doubt be the sweet potato. I have been eating sweet potatoes forever, but as I've grown I've realized that there are so many different uses for them! In many cases, when you find a food you love, its usually not the healthiest out there, but that is luckily not the case with sweet potatoes. Sweet potatoes are actually only distantly related to the common potato and are considered to be much healthier. They are best known as a great source of beta-carotene (same thing that is in carrots - it is what makes them orange!). In our bodies, beta-carotene changes into Vitamin A, which is great for eye health, a strong immune system, and healthy skin. Luckily, sweet potatoes can be cooked to be sweet, savory, or even spicy. I have used them as a main dish, a side dish, and even in desserts! I have included some of my favorite recipes below. I hope you have the time to try some of them and enjoy them as much as I do.

Did You Know??

North Carolina leads the country in production of sweet potatoes, providing the U.S. with 38.5% of all the sweet potatoes we eat.

Sweet Potato Recipes

There are so many different ways to cook sweet potatoes - especially beyond the most popular version that includes marshmallows and brown sugar (though that's still delicious and worth trying!). Below are some great recipes to try out that will give you a new taste of the sweet potato!

Sweet Potato Hash

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Everyone loves hash browns, but the problem is they're not all that healthy. I know you're thinking what I'm thinking - why not use sweet potatoes instead? This recipe is really easy and it's a great way to incorporate sweet potatoes into your breakfast.

Prep timeCook timeReady inYields

10 min

10 min

20 min

2

Ingredients

  • 1 sweet potato
  • olive oil
  • salt and pepper
  • 1 slice of vidalia onion

Instructions

  1. Using a potato peeler, peel the skin off of your sweet potato and discard.
  2. Once the skin is removed, use the peeler to peel the entire potato into tiny slices.
  3. Use a knife to cut the slices into bite sized chunks (about the size of a quarter).
  4. Pour a small amount of olive oil into a frying pan and add all of the sweet potato peelings.
  5. Let the sweet potatoes fry, flipping occasionally to prevent burning.
  6. Serve with your favorite eggs or breakfast meat!

Chocolate Chunk Sweet Potato Blondie Bars

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Thought veggies couldn't find there way into desserts? Think again! This is a great dessert to have on hand that adults and kids will love (the kids don't even have to know about it). :)

Prep timeCook timeReady inYields

35 min

25 min

1 hour

24 bars

Ingredients

  • 1 3/4 cup whole wheat flour
  • 2 sweet potatoes
  • 1/4 tsp. salt
  • 1 tsp. baking powder
  • 1/2 tsp. baking soda
  • 2 tsp. cinnamon
  • 3/4 cup brown sugar
  • 1/4 cup butter
  • 1/4 cup vegetable oil
  • 1 egg
  • 2 tsp. vanilla
  • 1 bag chocolate chips
  • 1/2 cup chopped walnuts

Instructions

  1. Preheat oven to 350 degrees.
  2. Peel and dice sweet potatoes into nickel-sized pieces.
  3. Add to boiling pot of water until sweet potatoes are soft (a fork should easily slide into them).
  4. Drain sweet potatoes and mash until very smooth. You can also use a food processor for this process.
  5. In large bowl, mix the sugar, butter, oil, egg, and vanilla together until smooth.
  6. Add 1 1/2 cups of the mashed sweet potato to the mixture and mix until smooth.
  7. Slowly mix in the flour, baking powder, baking soda, salt, and cinnamon until smooth.
  8. Mix in chocolate chips and walnuts. If you'd like, save a few extra chocolate chips and walnuts to sprinkle on top.
  9. Spread into greased 13x9 baking dish and bake for 25 minutes.
  10. Allow to cool once baked. Serve and enjoy!

Thai Sweet Potato Bisque

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YUM! This one-serving Thai delight is an easy meal to make on a night alone - or perfect to double for a date night. The Thai flavors are warm and earthy, great for a Fall night.

Prep timeCook timeReady inYields

15 min

10 min

25 min

1

Ingredients

  • 1 medium sweet potato
  • 1-2 cups coconut milk
  • 2 teaspoons peanut butter
  • 1 teaspoon minced garlic
  • salt and pepper to taste

Instructions

  1. Peel, dice, and boil the potatoes until they are soft enough for a fork to slide through.
  2. Add potatoes to the blender.
  3. Add all other ingredients. Depending on the consistency you are looking for, you will want to add more or less coconut milk. One cup of coconut milk will create a very creamy consistency (visible in picture).
  4. Once everything is thoroughly blended, put back in pot to reheat.
  5. Add to bowl and garnish with extra chipotle chili pepper and minced garlic.
  6. Enjoy!
the-sweet-potato

Garlic Sea Salt Roasted Sweet Potatoes

This is one of my favorite recipes and it is so, so easy to make. These go great as a side to any meat, or even on their own if you don't want a huge meal but still want to be full.

Prep timeCook timeReady inYields

15 min

45 min

1 hour

4

Ingredients

  • 2 large sweet potatoes
  • olive oil
  • sea salt
  • minced garlic or garlic salt
  • pepper

Instructions

  1. Preheat the oven to 465 degrees.
  2. Peel and dice the sweet potatoes into squares that are between the size of a dime and a quarter. The smaller you cut, the less time you will need to bake.
  3. Lay the sweet potatoes out on a baking sheet.
  4. Brush a layer of olive oil over the potatoes. You can do this by using a cooking brush, dabbing with a paper towel, or put all of the sweet potato pieces into a giant ziplock bag with some olive oil and shake.
  5. Sprinkle sea salt, pepper, and minced garlic over the sweet potatoes (you can also use garlic salt if you don't have fresh garlic on hand).
  6. Bake for 30-40 minutes, flipping the sweet potatoes over (using a spatula) half-way through the baking time.
  7. When done, tips of sweet potatoes will start to brown. You're ready to serve!

Sweet Potatoes in Your Diet

Did You Know??

The darker orange the sweet potato is, the more beta carotene is found in it.

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How to Grow Your Own Sweet Potatoes

Unlike their distant cousins, sweet potatoes need a very warm climate to grow in and will most likely not survive through a frost. So your first step is to make sure you wait until the ground is warm and there is no chance of a chilly night coming back. If you live up North, you will only be able to grow sweet potatoes in the summer months. Luckily, other than their taste for temperature, sweet potatoes are pretty hardy growers and will do well in most environments. They can handle most types of soil, but will do best if there is lots of air in the soil. Some people even mix a little sand in with the soil to make sure air and water can make it through.Sweet potatoes grow in the ground, but a long vine will start to grow at the surface. You will want to plant your potatoes about 12 inches apart, so as the vines grow, they will actually start to form a ground cover. Sweet potatoes can survive without much care from you if you have regular rain, but you should make sure they get at least one good watering a week.Sweet potatoes will need to stay in the ground for at least 3 months, but should definitely be pulled up before the first frost comes. Be careful when pulling up! They are not like carrots that will just come up with their leaves. You will most likely need to use a shovel and be very gentle.I know it will be hard, but you will then have to wait at least 10 days before eating your potatoes. Let them sit in a warm area so they can become sweeter and better tasting. After that, you are ready to wash and eat!

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All the Great Benefits of Sweet Potatoes

As mentioned before, sweet potatoes are best known for their high doses of beta-carotene. Beta-Carotene left to itself is technically not essential for our survival. However, in our bodies, beta-carotene converts into Vitamin A, which is an essential nutrient that we need to survive - and thrive. Sweet potatoes can give us up to 700% of the Vitamin A we need each day! This characteristic of beta-carotene, among others, is what makes it such a powerful nutrient for our bodies. And it doesn't stop there - sweet potatoes are also packed with Vitamin C, calcium, folate, and potassium. Here are some more details of what the sweet potato is actually doing for us:Strong Immune SystemBeta-carotene is a strong antioxidant that helps our bodies fight off serious chronic illnesses like heart disease and cancer. It does this by fighting off "radicals" in our bodies that cause oxidation, which can be very harmful. Various studies have shown that at least 4 servings of beta-carotene a day will make you statistically less likely to develop these diseases.Healthy SkinThe same oxidation that causes serious illnesses also contributes to the aging of skin. Filling up with sweet potatoes will actually slow the aging of your skin! In fact, many common skin care products use vitamins that have been extracted from sweet potatoes.Healthy Eyes and VisionSweet potatoes are great for the health of your eyes, especially with night vision and preventing dry eyes.Mental Health One of the other affects attributed to oxidation in our bodies is the loss or impairment of our cognitive abilities. For this reason, beta-carotene has actually shown to slow the decline of cognition, especially in men. So make sure beta-carotene is a life-long part of your diet!Reproductive HealthOxidation affects a host of things in our body - one of which is sperm production in men. A healthy dose of beta-carotene, therefore, will help more sperm to survive in the body. For women, beta-carotene will increase the production of cervical fluid - which helps those little guys find their target. Because of these benefits, many people actually consider beta-carotene to be a natural remedy for some forms of infertility.

Did You Know??

Not all sweet potatoes are orange - there are variations that are white, green, and even purple!

Guestbook Comments

RaceBetty on August 25, 2016:

Thanks for the growing information. Was not aware that you couldn't eat right away. Probably why the one I pulled from the ground and ate last night was pretty bland.

Kristen Howe from Northeast Ohio on January 22, 2015:

Great information on sweet potatoes. I think I want to try the sweet potato hash next month.

Beth on September 21, 2014:

I love sweet potatoes too. Thanks for the info and recipes!

Sara2901 on July 23, 2014:

Roasted sweet potatoes sound good today. Thanks for the recipes.

Charito Maranan-Montecillo from Manila, Philippines on July 07, 2014:

In my country, the Philippines, we prepare glazed sweet potatoes. They make a great dessert for us Filipinos.

asereht1970 from Philippines on May 13, 2014:

I love not only the sweet potato but also its leaves. The leaves are rich in iron and good for those who have iron deficiency. We cooked the sweet potatoes along with other vegetables like eggplants, bitter gourd, string beans, okra and squash. Sometimes we just fry it with lots of brown sugar. Great lens.

Kathryn Grace from San Francisco on April 01, 2014:

We use sweet potatoes in soups, quiches, casseroles, salads and occasionally pie. It's highly versatile. Our favorite way, though is mashed. I even built a lens on that. : )This is a wonderful page, full of information and resources, and I love your recipes. I encourage you to post a link to it on my page titled "I'm the cooking with whole foods and whole grains contributor on Squidoo."

Merry Citarella from Oregon's Southern Coast on January 16, 2014:

Great lens. Love the variety of info here. The recipes are going on my list to make, especially the roast sweet potatoes. Thanks for sharing this.

changrcoacher on October 17, 2013:

Love sweet potatoes! You sure have a refreshing presentation here. I'm not tech savvy like you, but I'm going to try to imitate some of your style..."imitation is the sincerest form of flattery" you know. I will make your bars, substituting non gluten flour. (I've given up regular flour after reading "Wheat Belly".)

ChocolateLily on October 04, 2013:

I love sweet potatoes! I normally bake mine and add little butter and salt and mash them up. Your recipes sound yummy. I am curious about those brownies...

Cara on September 27, 2013:

Sweet potatoes are a real family favorite in my house!

anonymous on September 18, 2013:

one of my favourite vegies!

Mary Norton from Ontario, Canada on September 15, 2013:

I'll try your recipes. We usually just half it, place butter and cinnamon, wrap it in foil, and cook it in the barbecue.

mySuccess8 on September 13, 2013:

I love sweet potatoes, and did not realise these many benefits, thanks!

anonymous on September 10, 2013:

Ooops, I should be paying attention, that should have read in Fruits and Vegetables, not Animals LOL

anonymous on September 10, 2013:

Congratulations on being a winner of the 2013 Squidoo County Fair in Animals!

Michelllle on September 09, 2013:

Those garlic sea salt sweet potatoes look fantastic. My mouth is watering just thinking about making them.

Renaissance Woman from Colorado on September 05, 2013:

Pretty fired up to try your sweet potato blondie bar recipe. Sweet potatoes are one of my very favorite vegetables. I'm wondering if I can grow them in a green house during the winter.

GrammieOlivia on September 04, 2013:

Apparently they are really good "brain food" too.

steadytracker lm on September 03, 2013:

Thank you for entering this lens in the 2013 Squidoo County Fair.

Fay Favored from USA on September 02, 2013:

I prefer sweet potatoes over white. The Chocolate Chunk Sweet Potato Blondie Bars look really good.

archetekt lm on September 01, 2013:

I love sweet potatoes and I'm trying the Chocolate Chunk Sweet Potato Blondie Bars next time I make dessert.

BestRatedStuff on August 28, 2013:

Sweet potatoes are so tasty - these recipes look worth trying

chi kung on August 28, 2013:

have to try these recipes - I love sweet potato!

Shinichi Mine from Tokyo, Japan on August 27, 2013:

I love sweet potatoes in every form!

steadytracker lm on August 27, 2013:

Mmmmm... I love sweet potatoes. Thank you for sharing this great lens.

hovirag on August 27, 2013:

hm... I love sweet potato, so one more recipe is always welcome!

josietook on August 26, 2013:

Fascinating lens. I agree the garlic and sea salt sweet potato sounds delicious.

Rhonda Lytle from Deep in the heart of Dixie on August 23, 2013:

I have to try the roasted with garlic and sea salt recipe, sounds really yummy.

Lee Hansen from Vermont on August 22, 2013:

I love sweet potatoes roasted, baked and mashed, or parboiled and pan candied. Mmmmm. I will try the blondies this fall!

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