Wednesday, 4 May 2011


 Among other health benefits, sweet potatoes are anti-inflammatory.

Sweet potatoes have got to be one of my favourite foods--okay, true: I have a lot of favourite foods. But that's beside the point.

As part of my ongoing superfood series, I'd like to highlight the power of sweet potatoes, in all their glorious wonder.

Sweet potatoes are known for being a great source of the antioxidant beta-carotene, as well as vitamin A. That said, it is important to consume sweet potatoes with some fat if you want to reap their full benefits--try extra virgin olive oil  mixed with a sweet potato mash.

To maximize their nutritional value, sweet potatoes should be steamed or boiled. According to research, sweet potatoes preserve a greater amount of anthocyanins with steaming, and boiling has shown better blood sugar effects.

For more details about the health benefits of sweet potatoes, follow this link.


Now on to the good stuff: what are the best ways to enjoy sweet potatoes?

Although the taste, texture, and nutrients of sweet potatoes may differ from the average Yukon gold or red skinned potato, they can be prepared in very similar ways. Sweet potatoes are great mashed, boiled, or baked. A Thanksgiving/Christmas recipe that my family loves is candied sweet potatoes (or candied yams), where the sweet potatoes are cut in 1/4"-thick rounds, laid in a baking dish, baked until tender, and then topped with mini marshmallows, which then melt for the last few minutes of baking. Um yum.

Sweet potatoes are also delicious in soups or stews. When baked whole, sweet potatoes are delicious topped with a couple slices of avocado or a spoonful of plain yogurt. 

My personal favourite, though, are sweet potato oven fries. They're becoming more popular in restaurants, however, sweet potato fries in restaurants are often deep fried or if 'baked', smothered in all the wrong fat. I have a great, healthy recipe for sweet potato fries that you can make right in the comfort of your own home.

Sweet potato fries baked with EVOO make a healthier party food.

Sweet Potato Oven Fries

2 large sweet potatoes
2 tbsp. extra virgin olive oil
salt and pepper, to taste
dried rosemary, optional

1. Cut each potato into about 1-inch thick slices. Cut each slice lengthwise into about 1-inch thick strips, and place in a large bowl. Add olive oil, salt and pepper, and rosemary, and toss to coat well.

2. Spread on baking sheet and bake at 425 degrees F for about 15 minutes.

3. After 15 minutes, turn the fries and bake for another 15-20 minutes or until tender on the inside and crisp on the outside.

Makes about 4 servings.

I like to enjoy my sweet potato fries with honey mustard. I just mix 2 parts mustard to 1 part honey--it's perfect.

Other options for dipping? Try chipotle aioli or curried mayonnaise (recipes to come!).

information provided by world's healthiest foods

images via with style & grace and google

1 comment:

  1. Gen,

    This is a great blog! All you need now is a half asian baby named Jet.

    I'll be sure to try this recipe when I get home from San Francisco.