Sweet Potatoes

Sweet Potatoes


The sweet potato is one of only a few cultivated vegetable crops that originated in the Americas, being traced back to Peru as early as 8000 B.C. The sweet potato is neither a potato nor a yam but a rooted tuber and member of the morning glory family.

How to Prepare:

To prepare sweet potatoes, simply scrub the skin of the potatoes clean using a vegetable brush and running water to remove any dirt and grime off the skin of the sweet potatoes. Then cut away any damaged areas.

How to Store:

Store sweet potatoes in a cool, dry, well-ventilated place for up to several weeks. Do not store in plastic or refrigerate. Temperatures below 50 degrees will result in off-flavors, and excess moisture will encourage sweet potatoes to rot or sprout prematurely. Do not scrub clean or wash until just before preparation.

How to Cook:

You can enjoy sweet potatoes baked, boiled, steamed, grilled, or mashed.

Information adapted from From Asparagus to Zucchini


Roasted Pumpkin and Sweet Potato Pilau


  • 2 cups (½-inch) cubed peeled fresh pumpkin (about 12 ounces)
  • 1-½ cups (½-inch) cubed peeled sweet potato (about 1 medium)
  • Cooking spray
  • 2 teaspoons olive oil
  • 1 cup diced onion (1 small)
  • ⅓ cup diced celery (about 1 rib)
  • 2 teaspoons minced garlic
  • 4 cups fat-free, less-sodium chicken broth
  • 1 cup brown rice
  • 2 teaspoons chopped fresh sage
  • ½ teaspoon freshly ground black pepper
  • ¼ teaspoon salt
  • 1 bay leaf


Preheat oven to 400 degrees. Arrange pumpkin and sweet potato in an even layer on a jelly-roll pan coated with cooking spray. Bake at 400 degrees for 35 minutes or until tender and just until vegetables begin to brown, stirring after 18 minutes. Remove from oven, and set aside.

Heat oil in a large saucepan over medium-high heat. Add onion, celery, and garlic to pan; sauté 3 minutes or until onion is tender. Add broth and remaining ingredients to onion mixture, stirring to combine; bring to a boil. Cover, reduce heat, and simmer 50 minutes or until rice is done and liquid is mostly absorbed. Remove from heat; discard bay leaf. Add pumpkin mixture; stir gently to combine.

Recipe courtesy of My Recipes


Extra Crispy Sweet Potato Wedges


  • 2 large sweet potatoes, peeled (or unpeeled, if you like skin) and cut into wedges
  • 2-½ tablespoons olive oil
  • 1-½ teaspoons salt
  • 1 teaspoon sugar
  • 1 tablespoon Italian seasoning
  • ½ teaspoon black pepper


Preheat oven to 450 degrees. Line a large baking sheet with tinfoil (shiny side up); place baking rack onto prepared baking sheet; set aside. Peel the sweet potatoes (if preferred) and cut off the pointy ends. Slice the sweet potatoes in half (lengthwise), then cut each piece into wedges. Place the sweet potato wedges in a large bowl, then add in the olive oil, salt, sugar, seasoning, and black pepper.

Mix well, making sure each wedge is coated with oil and spices. Arrange the sweet potato wedges in a single layer on the prepared baking sheet. Bake for 30 minutes, then turn on the broiler and bake for another 3-5 minutes, or until they’re well browned and crispy. Keep an eye here – it’s easy to burn when the broiler is on! Cool wedges on pan for 5 minutes, then serve at once!

Recipe courtesy of Baker by Nature


Curried Sweet Potato Apple Soup


  • 2 large (1 pound) sweet potatoes
  • 1 large (8 ounces) tart apple (such as fuji, honeycrisp or Gala)
  • 1 tablespoon olive oil
  • 1 large onion, coarsely chopped (2 cups)
  • 2 to 3 teaspoons curry powder
  • 1 can (14 to 14-½ ounces) vegetable broth (about 1-¾ Cups)
  • 1-¾ cups unsweetened apple juice
  • ¾ teaspoon salt
  • 1 container (6 ounces) plain low-fat yogurt
  • ¾ cup croutons, optional


Pierce sweet potatoes and apples with fork tines. Microwave sweet potatoes and apple on high until apple is very tender, about 6 to 7 minutes. Remove apple; set aside until cool enough to handle. Continue microwaving sweet potatoes on high until tender, about 4 to 5 minutes longer. Set aside until cool enough to handle.

Meanwhile, in large saucepan over medium heat, heat oil. Add onion and curry powder. Cook and stir until onion begins to brown, about 5 minutes. Add broth. Bring to a boil, reduce heat to low; simmer 5 minutes. Transfer broth mixture to bowl of food processor; reserve saucepan.

Halve sweet potatoes and apple. Remove apple core, scoop potato and apple pulp from skin. Add to processor. Add salt; whirl until very smooth, gradually adding apple juice through processor feed tube. Transfer mixture to reserved saucepan. Bring to boil over medium heat; whisk in yogurt. Reheat just until hot (do not boil). Serve topped with croutons, if desired.

Recipe courtesy of NC Sweet Potatoes


Mediterranean Baked Sweet Potatoes


  • 4 medium sweet potatoes
  • 1 15-ounce can chickpeas, rinsed and drained
  • ½ Tbsp olive oil
  • ½ tsp each cumin, coriander, cinnamon, smoked (or regular) paprika
  • optional: Pinch of sea salt or lemon juice
  • ¼ cup hummus (or tahini)
  • 1 Tbsp lemon juice
  • 1 tsp dried dill
  • 3 cloves garlic, minced (1-½ Tbsp)
  • Water or unsweetened almond milk to thin
  • optional: Sea salt to taste

Toppings – optional

  • ¼ cup cherry tomatoes, diced
  • ¼ cup chopped parsley, minced
  • 2 Tbsp lemon juice
  • Chili garlic sauce


Preheat oven to 400 degrees and line a large baking sheet with foil. Rinse and scrub potatoes and cut in half lengthwise. This will speed cooking time. Otherwise leave whole and bake longer (approximately double the time (45 min – 1 hour). Toss rinsed and drained chickpeas with olive oil and spices and place on a foil-lined baking sheet. Rub the sweet potatoes with a bit of olive oil and place face down on the same baking sheet (or another baking sheet depending on size).

While the sweet potatoes and chickpeas are roasting, prepare your sauce by adding all ingredients to a mixing bowl and whisking to combine, only adding enough water to almond milk to thin so it’s pourable. Taste and adjust seasonings as needed. Add more garlic for more zing, salt for savoriness, lemon juice for freshness, and dill for a more intense herb flavor. I found mine didn’t need anything else. Also prepare the parsley-tomato topping by tossing tomato and parsley with lemon juice and setting aside to marinate. Once sweet potatoes are fork tender and the chickpeas are golden brown – roughly 25 minutes – remove from oven. For serving, flip potatoes flesh-side up and smash down the insides a little bit. Then top with chickpeas, sauce and parsley-tomato garnish. Serve immediately.

Recipe courtesy of Minimalist Baker


Honey-Roasted Sweet Potatoes with Honey-Cinnamon Dip


  • 2 large or 3 medium sweet potatoes, washed, peeled, and trimmed into 1-inch chunks
  • 3 to 4 tablespoons honey
  • 3 to 4 tablespoons coconut oil in liquid state (or another oil, i.e. olive, vegetable, canola)
  • 1 tablespoon cinnamon, or to taste
  • pinch salt and pepper, optional and to taste
  • pumpkin pie spice, nutmeg, ginger, allspice; all optional and to taste
  • ⅓ cup plain or vanilla Greek yogurt or sour cream
  • 2 to 3 tablespoons honey
  • 1 teaspoon cinnamon, or to taste


Preheat oven to 400 degrees. Line a baking sheet or spray with cooking spray; set aside. Slice potatoes into 1-inch chunks and put into a gallon-sized Ziplock. Open bag and add honey, oil, cinnamon, optional salt and pepper to taste, optional seasonings to taste, seal bag, and toss potatoes to coat. Really manipulate the potatoes around inside the bag, pushing the ones on the top to the bottom and vice versa, to equally distribute the honey, oil, and spices. Using your hands, transfer potatoes to baking tray, arranged in a single flat layer and not touching, if possible. Tip – Don’t dump potatoes from bag onto baking tray because excess marinade will get onto baking tray and it will be prone to burning. Save any remaining marinade in Ziplock bag to be added halfway through baking.

Bake for about 20 to 25 minutes, remove from oven, and flip potatoes over using tongs. If desired and if there’s extra marinade, lightly and evenly drizzle potatoes with what remains from Ziplock bag. Return tray to oven and bake for about 15 to 20 more minutes, or until fork-tender and done. Keep a close eye on potatoes in the final moments of baking so they don’t burn. Baking times will vary based on oven variances, the potatoes and how thick they’re cut, how full the tray is, and how well done you like them. Optionally (but recommended) serve potatoes with dip or your favorite condiments as soon as they’re cool enough to eat. While potatoes finish baking, make the dip. Add all dip ingredients to a small bowl and whisk until smooth and combined. Transfer to ramekin if desired for serving. Dip will keep airtight in the fridge for up to 1 week.

Recipe courtesy of Averie Cooks