9 Things to Do with Sweet Potatoes

Sweet potatoes are one of those foods that seem to be everywhere.  And there’s some good reasons – there are loads of things to do with sweet potatoes and lots of good stuff inside each one.  Want to know more about them and what you can make?  Let’s go.

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What is a sweet potato?

A sweet potato is not actually a potato at all – it belongs to the morning glory family! These root vegetables come in many varieties, with either pale yellow or deep orange flesh. The orange-fleshed sweet potatoes are often called “yams” in the United States, though true yams are actually quite different.

Sweet potatoes have a sweet, nutty taste and can be prepared in a variety of ways – baked, mashed, fried, or even turned into chips. They have an impressive nutrient profile, providing a good source of fiber, Vitamin A, and potassium.

What are the common varieties of sweet potatoes?

These delicious tubers come in a variety of shapes, sizes, and colors. The most common varieties include the purple-skinned Okinawan, the pale yellow Jersey or Butterpack, and the bright orange Jewel or Garnet.

Another popular variety is the white-fleshed Hannah or Japanese Sweet potato, which has a drier texture and nuttier flavor than its orange counterparts.

And who can forget the russet-skinned Beauregard, with its deep orange flesh and sweetness reminiscent of candy?

How do you store fresh sweet potatoes?

Fresh sweet potatoes are a delicious and versatile addition to any meal, but knowing how to properly store them is key to enjoying their best flavor.

First, it’s important to pick out any potatoes that have bruises or blemishes before putting them in storage. Then, find a cool, dark place with good ventilation for the potatoes – a pantry or cupboard away from heat sources will do the trick.

It’s also crucial not to wash the sweet potatoes before storing as excess moisture can lead to spoilage. And finally, be sure to check on your sweet potatoes periodically and use them up within a few weeks for optimal taste and texture.

What’s a good substitute for sweet potatoes?

When it comes to healthy and delicious substitutes for sweet potatoes, there are plenty of options to choose from. Some popular choices include butternut squash, pumpkin, and yams. All three of these options offer a similar taste and texture to sweet potatoes, with the added bonus of being high in vitamins A and C.

Another delicious option is parsnips, which have a sweet, nutty flavor that pairs well with spices like cinnamon or nutmeg. The possibilities don’t end there – if you’re feeling adventurous, try adding diced turnips or rutabaga to your next mashed potato dish for a unique twist on the classic comfort food.

Health benefits of sweet potatoes

One of the reasons that sweet potatoes have become so popular is that they are full of good stuff. 

This includes fibre, vitamins such as iron, calcium and selenium as well as vitamins B and C.  The orange ones, in particular, have lots of beta-carotene in them, an antioxidant that becomes vitamin A when we eat it.  One medium potato is one portion of the five a day, unlike normal potatoes.

Being high in fibre, sweet potatoes are good for the digestive system.  Some early tests on animals have shown they can also help with stomach ulcers including those caused by taking drugs such as ibuprofen and other anti-inflammatories.

Things to do with sweet potatoes

Baked sweet potato fries

This recipe uses the white version of sweet potatoes which tend to be a little less sweet and a touch starchier than the bright orange versions.

Ingredients:

• 4 large sweet potatoes
• 2 T. olive oil
• 1 ½ t. smoked paprika
• 1 T. black Hawaiian salt

Directions:

Preheat oven to 375F

Peel sweet potatoes and slice into equal-sized long rectangular pieces. Try to avoid leaving tapered ends as they will become too crisp while the thicker parts are still baking.

Place potato slices on a rimmed baking sheet lined with parchment paper and drizzle with olive oil. Toss potatoes with your hands until thoroughly coated in oil. Arrange into a single layer without touching. Sprinkle with paprika and salt and put in the oven.

Bake for about 20 minutes, turning once, or until fries are crisp and golden. Remove from oven and allow to cool for a few minutes before serving.

Baked sweet potato chips

Chips in the UK mean the same as fries in the US, but this recipe is for what we would call crisps.  This recipe takes a little time but is a reliable and tested system to make ‘chips’ to enjoy with your dip.

Directions:

Preheat oven to 250 degrees.

Using a mandolin, knife or vegetable peeler, cut sweet potatoes into uniform slices approximately 1/8” thick. Place on paper or clean kitchen towel to absorb excess moisture and set aside.

Line 2 large, rimmed baking sheets with parchment paper. Spray paper with non-stick olive oil cooking spray before arranging sweet potato slices in a single layer on top. Sprinkle with sea salt. 

Place baking sheets in oven for one hour. Remove sheets and flip each chip. Sprinkle with additional salt, if desired. Return pans to oven, being sure to rotate each sheet and place on a different rack from before.

Check on chips after 20 minutes. If they are not yet crispy, continue baking until they become crisp and golden brown. (Total baking time will vary by oven and how much moisture is in your sweet potatoes. They should be ready within another 20 – 30 minutes).

Remove from oven and cool for 10-15 minutes before serving. Once cool, store excess in an airtight container.

Mashed sweet potatoes

Mashed potatoes feature in hundreds (or more) recipes but there’s no reason you can’t substitute your normal potato for a sweet potato.  You just need to make them a little different and here’s one example of how.

Ingredients:

• 4 large sweet potatoes, peeled and cubed
• 3 T. unsalted butter, room temperature
• 4 oz. cream cheese, softened
• 2-3 T. half and half (double cream)
• 2 T. fresh thyme leaves, minced
• 2 t. ground cinnamon
• 1 t. ground allspice
• Sea salt and black pepper, to taste

Optional toppings:

• Whipped cream cheese**
• Walnuts halves, toasted

Directions

Place the sweet potatoes in a large pot and cover with cold water. Bring the water to a boil and cook until the potatoes are fork tender, approximately 15-20 minutes. Once the potatoes are cooked, drain thoroughly and return to the pot.

Add butter, cream cheese, and half & half to the sweet potatoes and mash with an immersion blender or a hand-held mixer. For a thinner consistency, add more half & half, if desired. 

Once the potatoes are creamy, stir in thyme leaves, cinnamon, and allspice until well blended. Season with salt and pepper, to taste, and serve immediately topped with a spoonful of whipped cream cheese and/or toasted walnuts, if desired. Enjoy!

**To make whipped cream cheese topping, blend 4 oz. softened cream cheese, 3 tablespoons half & half, and a dash of cinnamon with an immersion blender or hand-held mixer until light and fluffy. Cover and store any leftovers in the refrigerator and use wherever you enjoy regular cream cheese.

Spicy black bean and sweet potato cakes

Potato cakes are a great way to add flavour to the potatoes and make something a bit different.  This recipe uses sweet potatoes and also add black beans, garlic and chillies to give them a bit of a punch.  You grate the raw potato and use an egg and breadcrumbs to bind it then serve with a lime sourced cream.

Spicy Sweet potato wedges

I love potato wedges although the quality of them can be a bit variable when you buy them from the store.  We’ve been making our own lately that look like a cross between wedges and chips (fries, my American friends) so might have to take a try at this sweet potato variation.

Ingredients:

• 2 large sweet potatoes, sliced into wedges
• 2 T. coconut oil, melted
• 1 t. ground cumin
• 1 t. curry powder
• 1 t. smoked paprika
• ½ t. cayenne pepper
• ½ t. ground cinnamon
• 1 c. coconut yoghurt
• 2 t. fresh lemon juice
• 3 T. fresh dill, minced
• 3 T. fresh parsley, minced
• Sea salt and black pepper to taste

Directions:

Preheat oven to 400°F and line a large, rimmed baking sheet with parchment paper (greaseproof paper). Set aside.

In a large bowl, toss the sweet potatoes with the melted coconut oil and toss to coat.

In a small bowl, combine the cumin, curry powder, smoked paprika, cayenne pepper, and cinnamon. Sprinkle spice mixture over the sweet potato wedges and toss until all wedges are lightly coated.

Arrange the sweet potato wedges on the prepared baking sheet in a single layer. For crispier wedges, do not overcrowd.

Place baking sheet in preheated oven and roast until the sweet potatoes are golden brown and crispy around the edges, around 30-35 minutes. Flip once halfway through the cooking process to brown both sides.

While the sweet potatoes are roasting, mix the coconut yoghurt with the lemon juice, dill, and parsley in a small bowl. Season with salt and black pepper, to taste, and place in the refrigerator to chill.

Once browned, remove the sweet potato wedges from the oven and sprinkle generously with salt. Let cool slightly before serving with the herbed coconut yoghurt dip. Enjoy!

Roasted sweet potato and carrot soup

Soups are a popular way to eat sweet potato and handle the fact that you like their goodness but aren’t too sure about their taste or texture (that’s me!).  This soup recipe uses carrots, onions and garlic along with vegetable stock in a basic vegetable soup then also adds sweet potatoes and crème fraiche to make it a bit creamier.

Sweet potato breakfast hash

I love the idea of using different colour potatoes in this dish although I would definitely take the Brussel Sprouts out of my portion.  Not a fan, sorry.

Ingredients:

• 2 large sweet potatoes, peeled and cut into chunks
• 1 lb. small purple potatoes, cut in half
• 8 oz. Brussels sprouts, cut in half
• 1 large red onion, roughly chopped
• 3-4 cloves fresh garlic, minced
• 1 t. onion powder
• 3 T. extra virgin olive oil
• Sea salt and black pepper, to taste
• 6 large eggs

Optional garnish:

• 2 T. crushed kale chips or dried herbs of choice

Directions:

Preheat oven to 425°F and line a large, rimmed baking sheet with parchment paper (greaseproof paper). If using parchment paper, lightly spray with non-stick cooking spray. Set aside.

In a large mixing bowl, toss sweet potatoes, purple potatoes, Brussels sprouts, red onion, garlic, onion powder, and olive oil until vegetables are well coated. Season with salt and black pepper, to taste.

Spread the sweet potato mixture onto the prepared sheet pan in a single layer without overcrowding and roast in preheated oven for 8-10 minutes. Stir vegetables and continue roasting another 8-10 minutes, or until sweet potatoes are fork tender.

Remove sheet pan from oven and create 6 round, evenly spaced openings among the vegetables. Carefully pour an egg into each opening, keeping the yolk intact. Season with additional salt and pepper, if desired, and return pan to the oven.

Bake for 6-8 minutes, or until the egg whites are set and the yolks reach the desired level of doneness. Remove sheet pan from oven and garnish with crushed kale chips or dried herbs of choice, if desired, and serve immediately with the roasted vegetables. Enjoy!

Spicy Sweet Potato Stew

This dish uses tenderloin pork because it cooks quicker and doesn’t need hours’ worth to get it nice and melt in the mouth.  It is also a great one to store and reheat the next day.

Ingredients:

• 2 T. extra virgin olive oil
• 1 medium red onion, diced
• 2 celery stalks, diced
• 2-3 garlic cloves, minced
• Sea salt and black pepper, to taste
• 1¼ lb. pork tenderloin, cut into 1” cubes
• 2 medium sweet potatoes, peeled and cut into 1” cubes
• 1 15-oz. can black beans, drained and rinsed
• 1 t. ground cumin
• ½ t. chilli powder
• 2 t. Italian seasoning
• ½ t. crushed red pepper flakes
• 2 bay leaves
• 1 14-oz. can crushed tomatoes
• 2 c. low-sodium chicken stock
• ¼ c. fresh parsley, chopped, divided

Directions:

Heat olive oil in a large pot or Dutch oven over medium-high heat. Add red onion, celery, and garlic. Season with salt and black pepper, to taste, and stir to combine. Cook, stirring frequently, until the veggies soften and develop a bit of colour, approximately 3-4 minutes.

Add pork tenderloin and sweet potatoes and cook, stirring occasionally, until the meat begins to brown, around 2-3 minutes.   Add black beans and spices and stir to combine. Cook for another 30 seconds, or just until the spices become fragrant. Taste and season with additional salt and black pepper, if desired.

Add crushed tomatoes and chicken stock and increase heat to high. Bring to boil, and then reduce heat to medium. Simmer, stirring occasionally, until pork is cooked through and the sweet potatoes are fork-tender, approximately 13-15 minutes.

Remove from heat and discard bay leaves. Stir in 3 tablespoons of fresh parsley. Taste and adjust seasonings, as desired.   Top with remaining fresh parsley for garnish and serve immediately. Enjoy!

Satay sweet potato curry

This looked a really bright and colourful dish with the sweet potatoes and the greens.  It uses ginger, red Thai curry paste and peanut butter to give it flavour and is served with rice.  With the curry paste, you can control how hot the mix gets so add gradually and taste as you go to get the right levels for your taste buds.

Tasty sweet potatoes

There’s no limit to the things to do with sweet potatoes including as side dishes, light meals or as main meals.  Their unusual flavour works in many traditional potato dishes like fries and wedges as well as with other ingredients for something a bit different.

What’s your favourite sweet potato dish?  Tell us in the comments!