50+ Lifestyles

Five Ways to Eat Sweet Potatoes

By Kristin Decker, RD, LD
Hy-Vee Registered Dietician
(563) 355-5540 kdecker@hy-vee.com

Sweet potatoes are in peak season, so now is the perfect time to add them to your grocery cart and your weekly menu. Choose potatoes that feel firm with smooth skin. Store them in a cool, dark place. Sweet potatoes earn a perfect NuVal score of 100 because of their high nutritional value. In fact, one medium sweet potato provides over 100 percent of the daily value of vitamin A. They are also high in vitamin C with 30 percent of the daily value, and a good source of fiber with four grams.

Believe it or not, covering them with butter, brown sugar and marshmallows is not the only way to serve them. Instead, here are five healthy recipe suggestions for sweet potatoes:

1. Warm soup. Sweet potatoes act as a natural thickener in soup recipes because of their starch content. Try the recipe for Sweet Potato & Black Bean Chili for a new twist on an old favorite.
2. Festive holiday side dish. Utilize your slow-cooker as you prepare for holiday guests with this recipe for Glazed Sweet Potatoes and Apples.
3. Roasted root vegetables. Chop an assortment of root vegetables (sweet potatoes, parsnips, carrots, rutabagas) into bite-sized pieces, drizzle with olive oil and sprinkle with your favorite herbs or spices. Roast in a 450-degree oven approximately 45 minutes or until the vegetables are fork-tender.
4. Homemade fries. If you love ordering sweet potato fries in a restaurant, then try cooking some of your own at home. Slice the sweet potato into sticks, toss with olive oil and a sprinkle of salt, then bake on a cookie sheet for about 25 minutes in a 425-degree oven.
5. Simple swap. Substitute sweet potatoes in almost any recipe that calls for white potatoes. Try them mashed or baked.

With these delicious new recipe ideas, you won’t miss the marshmallows.

Sweet Potato & Black Bean Chili

All you need
1 tbsp plus 2 tsp Hy-Vee Select extra-virgin olive oil
1 medium-large sweet potato, peeled and diced
1 large onion, diced ? tsp ground chipotle chile
4 cloves garlic, minced ? tsp salt
2 tbsp Hy-Vee chili powder 2 ? cups water
4 tsp Hy-Vee ground cumin 4 tsp lime juice
1 (14 oz) can Hy-Vee diced tomatoes ? cup chopped fresh cilantro
2 (15 oz each) cans Hy-Vee black beans, rinsed

All you do
1. Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.
2. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.
3. To make ahead: Cover and refrigerate for up to 3 days or freeze for up to 3 months.
Serves 4 (about 2 cups each)

Nutrition information per serving: 307 calories, 8g fat, 51g carbohydrate, 12g protein, 494mg sodium.

The information is not intended as medical advice. Please consult a medical professional for individual advice.