4 slices of baked sweet potatoes prepared with creamy sauce.

A Guide To The Healthiest Way To Prepare Sweet Potatoes

Sweet potatoes are a delicious and nutritious side dish that can be prepared in many different ways. Some people prefer to eat them baked, while others like them mashed or boiled. I like mine baked with salted butter and cinnamon as a side dish or baked/mashed to top cottage pie….yummy.

There is always some controversy on whether or not sweet potatoes are better in a dessert or part of the main meal. Personally, I prefer to use it as part of a meal but that’s just me. I shy away from the idea of veggies being a dessert, give me something chocolatey and deep-fried for dessert (now that’s a party right there!) 

In this article, we will discuss what the healthiest way to prepare sweet potatoes is. We will also provide some useful information about sweet potatoes and give you yummy tips on how to make them taste great!

Health benefits of sweet potatoes

A chart outlining the health benefits of sweet potatoes.

Well, I have always known this, but did you know that sweet potatoes are a good source of fiber, vitamins, and minerals. They are also low in calories and fat. Sweet potatoes contain beta-carotene, which is converted into vitamin A in the body. As a kid, I was constantly reminded about how important Vitamin A was for vision, skin health and immunity.

Sweet potatoes also contain antioxidants that may help protect against some chronic diseases, and what is great, these potatoes are a healthy food that can be eaten every day.

Benefits of boiling sweet potatoes?

Boiling is a quick and easy way to cook sweet potatoes. It preserves many of the nutrients in sweet potatoes, including vitamin C and potassium. Boiling also makes it easier to digest sweet potatoes.

When boiling sweet potatoes, make sure to:

1. Peel the sweet potato before cooking it. Although some people prefer to boil the potato with the skin intact, to get that extra bit of fibre.

2. Cut the sweet potato into small pieces so that it cooks evenly.

3. Add salt to the water to help flavor the potato.

A plate filled with baked sweet potato chunks, mixed with nut slices and placed in a blue wooden table.

Benefits of baking sweet potatoes?

Baking is another quick and easy way to cook sweet potatoes. Baked sweet potatoes retain more vitamins and minerals than boiled sweet potatoes. Baking also makes sweet potatoes sweeter.

When baking sweet potatoes, make sure to:

1. Preheat the oven before baking. This will help it cook evenly.

2. Pierce the sweet potato with a fork before baking it. This will help it cook faster and prevent it from exploding in the oven.

3. Rub the sweet potato with olive oil or butter before baking it. This will help brown and crisp it up.

There are many different ways to prepare sweet potatoes, but some methods are healthier than others. Boiling and baking are two of the quickest and easiest ways to cook sweet potatoes while retaining their nutrients. 

Both methods also make sweet potatoes sweeter, which makes them more enjoyable to eat.

Do sweet potatoes take longer to bake than regular potatoes?

No, sweet potatoes actually take less time to bake than regular potatoes. They are also more forgiving if you forget to preheat the oven or pierce them before baking. So if you’re in a hurry, go ahead and bake your sweet potatoes! 

Check out this roasted sweet potato recipe using an aluminium roasting pan. 

Perfectly baked sweet potato chips, sprinkled with salt and placed on a ceramic plate.

Is it better to boil or bake sweet potatoes?

There is no definitive answer to this question. It depends on your personal preferences and what you’re looking for in a sweet potato dish. If you want a quick and easy way to cook sweet potatoes that retains their nutrients, then boiling is the way to go.

If you’re looking for a sweeter, more flavorful potato, then baking is the better option.

Sweet potato glycemic index vs. potato glycemic index?

The glycemic index is a measure of how quickly blood sugar levels rise after eating a food. Sweet potatoes or sweet potato fries have a lower glycemic index (1) than regular potatoes or French fries, which means they are less likely to cause spikes in blood sugar levels.

This makes them a good choice for people with diabetes or other conditions that require stable blood sugar levels.

Microwaved sweet potato glycemic index?

Microwaving sweet potatoes does not significantly change their glycemic index. This means that they are still a good choice for people with chronic conditions that need to monitor their blood sugar levels. Microwaving is also a quick, easy and healthy way to cook sweet potatoes.

How long do you have to boil sweet potatoes?

You should boil sweet potatoes for about 20-25 minutes (2). This will ensure that they are cooked through and retain their nutrients. Boiling for too long can cause the sweet potatoes to become mushy.

You don’t want it mushy (unless of course you really do want it to look like sludge) so be sure to set a timer!

Healthiest Way To Prepare Sweet Potatoes: Recipes

Baked Cinnamon Sweet Potatoes Recipe

Ingredients

  • 2 x sweet potatoes
  • ½ tsp cinnamon
  • pinch of salt
  • dash of olive oil
Oven baked sweet potato chunks prepared using an aluminum roasting pan.

Instructions

  1. Preheat oven to 375F/190C
  2. Peel and chop sweet potatoes into small pieces
  3. In a bowl, mix together the sweet potatoes, cinnamon and salt
  4. Spread mixture onto an aluminum baking tray and bake in preheated oven for 20 minutes or until sweet potatoes are cooked through
  5. Remove from oven and drizzle with olive oil before serving.

Mashed Sweet Potatoes Recipe

Ingredients

  • 2 x sweet potatoes, peeled and diced
  • ½ cup milk of choice
  • ¼ cup butter or margarine
  • salt and pepper to taste
Creamy mashed sweet potatoes placed in a ceramic bowl, positioned on a wooden table.

Instructions

  1. Boil sweet potatoes in a pot of water for 15 minutes or until they are soft
  2. Drain and add them back into the pot
  3. Add milk and butter and mash together until desired consistency is reached
  4. Season with salt and pepper to taste
  5. Serve warm with pinch of nutmeg.

Sweet Potato Fries Recipe

Ingredients

  • 4 x sweet potatoes, peeled and cut into thin strips
  • olive oil
  • salt and pepper to taste
Deliciously baked sweet potato fries placed in a stone board with a bowl of ketchup.

Instructions

  1. Preheat oven to 400F/200C
  2. In a bowl, mix together the sweet potatoes, olive oil, salt and pepper
  3. Spread mixture onto a baking tray and bake in preheated oven for 25 minutes or until sweet potatoes are cooked through
  4. Remove from oven and serve. Enjoy!

Roasted Sweet Potatoes with Honey and Rosemary Recipe

Ingredients

  • 3 x sweet potatoes
  • dash olive oil
  • 1 tbsp. x honey
  • 1tsp x rosemary
A light blue stoneware plate filled with roasted sweet potatoes with honey and rosemary

Instructions

  1. Preheat oven to 400F/200C
  2. Cut sweet potatoes into wedges and toss with olive oil
  3. Drizzle with honey and sprinkle with rosemary
  4. Roast for 25 minutes or until tender and golden brown. Enjoy

Smoky Sweet Potato Soup Recipe

Ingredients

  • 3 x sweet potatoes
  • ½ onion
  • 2 cloves x garlic
  • ½ tsp x smoked paprika
  • ½ tsp x ground cumin
  • pinch of chili powder
  • dash of olive oil
  • salt and pepper to taste
A thick and creamy smoky sweet potato soup, sprinkled with crushed nuts and a dash of parsley.

Instructions

  1. Peel and chop sweet potatoes into small pieces
  2. Heat olive oil in a large pot over medium heat
  3. Add the onion and garlic and cook until softened
  4. Then mix in the sweet potatoes, smoked paprika, ground cumin, and chili powder
  5. Add water and bring to a boil
  6. Simmer for 15 minutes or until sweet potatoes are cooked through
  7. Remove from heat and blend soup until smooth
  8. Season with salt and pepper to taste
  9. Serve warm.

Roasted Sweet Potato Wedges with Sriracha Aioli Recipe

Ingredients

  • 3 x sweet potato, peeled and cut into wedges
  • drizzle of olive oil
  • salt and pepper to taste
  • For the Sriracha Aioli
  • ¼ cup mayonnaise
  • sriracha sauce to taste
Thick roasted sweet potato wedges with sriracha aioli, served on a ceramic plate.

Instructions

  1. Preheat oven to 400 degrees F
  2. Cut sweet potatoes into wedges and toss with olive oil
  3. Season with salt and pepper
  4. Roast for 25 minutes or until tender and golden brown
  5. Serve with sriracha aioli (or your favorite dipping sauce). Enjoy!

Sweet Potato Soup with Maple Cream Recipe

Ingredients

  • 2 x sweet potatoes
  • ½ onion
  • 2 cloves x garlic
  • ½ tsp x dried thyme
  • pinch of nutmeg
  • ¼ cup x maple syrup
  • salt and pepper to taste
Sweet potato soup with maple cream served in a white ceramic bowl, with a freshly cut sweet potato on the side.

Instructions

  1. Peel and chop sweet potatoes into small pieces
  2. Heat olive oil in a large pot over medium heat
  3. Add the onion, garlic, and thyme and cook until softened
  4. Then mix in the sweet potatoes and nutmeg
  5. Add water and bring to a boil
  6. Simmer for 15 minutes or until sweet potatoes are cooked through
  7. Remove from heat and blend soup until smooth
  8. Stir in maple syrup and season with salt and pepper to taste
  9. Serve warm using French onion soup bowls (3).

Baked Sweet Potato with Pecan Topping Recipe

Ingredients

  • 2 x sweet potatoes
  • 6-8 pecan nuts
  • ¼ cup x brown sugar
  • a dash of cinnamon
Baked Sweet Potato, with skin in tact and topped with pecan topping, served on a glass plate.

Instructions

  1. Preheat oven to 350 degrees F
  2. Pierce sweet potato several times with a fork and bake for 45 minutes or until tender
  3. Remove from oven and let cool slightly
  4. Cut sweet potato in half lengthwise and top with pecans, brown sugar, and cinnamon. Enjoy!

Final Thoughts

Now that you know all about the different and healthiest way to prepare sweet potatoes, it’s time to get cooking! Try out different methods and find the one that works best for you. And don’t forget to add some delicious toppings like butter, cinnamon, or salt. Sweet potatoes are a versatile food that can be enjoyed in many different ways. So get creative and have fun!

Do you have any tips or tricks for cooking sweet potatoes? Share them in the comments below!

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Charlene Gallant

Charlene is a lover of good food. She enjoys nothing more than cooking up a storm in the kitchen and sharing her favourite recipes with her readers. She also enjoys reading a good book.

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