3 Ways to Dress up Sweet Potatoes
Sweet potatoes are a nutritional powerhouse—one provides 400 percent of your daily requirement of vitamin A as well as vitamin C and B6. They’re also full of potassium, calcium, magnesium and fiber (especially if you eat the skin).
While sweet potatoes tend to play the role of a side dish, they can be transformed into a filling, nutritious entrée with the right toppings. To save time, cook several sweet potatoes at the beginning of the week by making a few slits with a sharp knife into the potato, wrapping in foil and baking for 45 minutes at 350 degrees. To make dinner on a busy weeknight, take a cooked sweet potato, cut in half, rewarm and top with one of the following mixtures:
Spicy Black Bean Salsa
Black beans add a punch of protein to this vegetarian dish, perfect for your next Taco Tuesday.
Recipe adapted from The Lemon Bowl
14 ounce can black beans, drained and rinsed
1 large tomato, diced
1/2 cup scallions, finely cut
2 tablespoons olive oil
2 garlic cloves, minced
1 teaspoon cumin
1 teaspoon smoked paprika
1/2 teaspoon salt
1/4 teaspoon cayenne
1 lime (juice and zest)
Combine all ingredients in a bowl to create a black bean salsa. Top sweet potato halves with mixture.
Nutritional information per serving (one potato and toppings): 253 calories, .9g fat, .1g saturated fat, 454mg sodium, 56g carbohydrates, 11g protein, 56g sugar
Roasted Grapes, Goat Cheese and Honey
This sweet and savory option will make your taste buds dance.
Recipe adapted from Hot Sweet Eats
2 cups red, seedless grapes
1 teaspoon olive oil
Freshly ground black pepper
4 ounces goat cheese
Pinch of cinnamon and nutmeg
2 tablespoons honey
Heat oven to 450 degrees. Spread grapes on a nonstick baking sheet and drizzle with olive oil, salt and pepper. Roast for 20 minutes then let cool. While the grapes are roasting, remove flesh from sweet potato (try to keep the skin intact) and mash in three ounces of the goat cheese, cinnamon, nutmeg, salt, pepper and honey. Scoop mixture back into potato skins, and top with remaining goat cheese and grapes.
Nutritional information per serving (one potato and toppings): 411 calories, 14g fat, 7g saturated fat, 753mg sodium, 61g carbohydrates, 11g protein, 61g sugar
Feta, Olives and Sundried Tomatoes
If you’re a fan of Greek salads, you’ll love this Mediterranean-inspired recipe.
Recipe adapted from Gourmande In The Kitchen
4 ounces feta cheese, cut into small cubes
4 ounces black olives, pitted and chopped
2 ounces oil-packed sundried tomatoes, thinly sliced
1/2 cup chopped fresh parsley
1 teaspoon dried oregano
1 tablespoon olive oil
Salt and pepper to taste
Mix together feta, olives, sundried tomatoes, parsley, oregano, olive oil, salt and pepper. Top sweet potato halves with mixture.
Nutritional information per serving (one potato and toppings): 363 calories, 12g fat, 5g saturated fat, 958mg sodium, 52g carbohydrates, 11g protein, 14g sugar
If you’re a fan of sweet potatoes, check out these other blogs:
- A Sweet Spin on the Standard Baked Potato
- Nutritionally Speaking, Sweet Potatoes are Pretty Super
- Re-Invent a Fall Treat: Pizza-Filled Sweet Potato Recipe
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