Boil or bake the sweet potatoes until very soft.
Remove the skin (if it was baked whole) and mash the pulp.
Add a little butter, milk (or plant-based milk), nutmeg, cinnamon, and salt to taste. It's a delicious accompaniment to meats.
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In Salads:
Roast cubes of sweet potato and let them cool.
Toss them with spinach or arugula, quinoa, toasted walnuts, and feta cheese. Dress with a lemon vinaigrette.
Stuffed Sweet Potato:
Bake the whole sweet potato until tender.
Cut it in half and fill it with ingredients such as:
Sweet: Peanut butter, sliced banana and a pinch of cinnamon.
Savory: Black beans, corn, avocado and a tablespoon of Greek yogurt.
Its creamy and sweet texture makes it perfect for healthy desserts.
Brownies: Substitute some of the flour and sugar with sweet potato puree for moist, more nutrient-dense brownies.
Pudding: Mix sweet potato puree with cocoa powder, maple syrup and milk for a chocolate pudding rich in vitamin A.
Tips for Maximizing Nutrients
: Don't throw away the peel! The peel is edible and contains lots of fiber. Just be sure to wash it thoroughly with a brush under running water.
Cook it with fat: Adding a little olive oil, avocado or coconut helps the body better absorb beta-carotene (fat soluble).
Combine it with spices: Black pepper also improves the absorption of beta-carotene.
Sweet potatoes are a truly extraordinary food. They're affordable, delicious, and one of the best investments you can make for your health. Try adding them to your diet!
