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Hustle & Soul is a lifestyle blog offering practical advice about food, fitness & wellness. And I'm Diana, the one offering advice. I'm super pumped you're here - thanks for stopping by!

RECIPE: 5 WAYS TO EAT SWEET POTATOES

RECIPE: 5 WAYS TO EAT SWEET POTATOES

Sweet potatoes are one of my favorite carbs because they can be prepared so many different ways, they taste delicious and are packed full of vitamins and minerals. They are generally a lower glycemic food depending on how they're prepared, too. And they not only fuel you (especially when consumed post-workout), but they are also nutrient-dense. Here’s what you’re getting when you eat sweet potatoes:

  • Vitamin A/beta-carotene (lots of it!) | your body converts beta-carotene into vitamin A, which supports eye, skin, and immune health.
  • Vitamin B12

  • Vitamin C

  • Fiber

  • Calcium

  • Manganese

In our house, we eat sweet potatoes in some form or fashion every single day, sometimes with multiple meals. They are great for any meal of the day (breakfast, lunch or dinner). And today, I’m sharing 5 ways to prepare them!


ROASTED SWEET POTATOES

WHAT YOU NEED:

  • Sweet potatoes (3-4 medium-sized potatoes will fill a cookie sheet)

  • Coconut oil spray or coconut oil

  • Sonny Salt, salt and pepper, or your favorite seasoning

  • A medium-sized glass bowl

  • Knife + cutting board

  • Standard size cookie sheet

WHAT TO DO:

  1. Preheat oven to 375 & wash your sweet potatoes

  2. Chop sweet potatoes into cubes or long ways (to make 'fries') and place them in a glass bowl and microwave for 3-5 minutes (this is one of my little tricks for cooking them faster once you throw them in the oven.)

  3. Spray a cookie sheet with coconut oil spray and pour sweet potatoes on the tray. I spray the sweet potatoes with coconut spray before I season them, but you can also drizzle and toss them in a little bit of coconut oil before putting them on the tray (especially if you don’t count macros).

  4. Season with Sonny Salt or salt and pepper (cumin, cayenne red pepper, or cinnamon are all good spices, too!)

  5. Roast for 40-45 minutes; they are done with they are soft and the edges are a little crispy.


SWEET POTATO CHIPS

WHAT YOU NEED:

  • Sweet potatoes (2-3 medium-sized potatoes will fill a cookie sheet)

  • Coconut oil spray or coconut oil

  • Sonny Salt, salt and pepper, or your favorite seasoning

  • Mandoline slicer or a knife + cutting board

  • Standard size cookie sheet

WHAT TO DO:

  1. Preheat oven to 400 & wash your sweet potatoes

  2. If you have a mandoline slicer (like this one), use it to slice the sweet potatoes into thin slices on the short end of the potato. Otherwise, just cut the sweet potatoes into thin slices.

  3. Spray a cookie sheet with coconut oil spray and lay out slices of sweet potatoes on the tray. If some are overlapping that’s ok, but try not to have any that are completely on top of each other.

  4. Again, I spray the sweet potatoes with coconut spray before I season them, but you can also drizzle and toss them in a little bit of coconut oil before putting them on the tray, especially if you don’t count macros.

  5. Season with Sonny Salt or salt and pepper (cumin, cayenne red pepper, or cinnamon are all good spices, too!)

  6. Roast in the oven for 20-25 minutes; they are done when the edges are crispy.


MASHED SWEET POTATOES

WHAT YOU NEED:

  • Sweet potatoes (2-3 medium-sized potatoes will make 4-6 servings)

  • ¼ cup unsweetened almond milk or coconut milk

  • 1 TBSP. butter (I use Kerry Gold brand)

  • Salt and pepper

  • ½ TSP. cinnamon

  • Vegetable peeler

  • Knife + cutting board

  • Medium/large saucepan or stockpot

  • Medium-size glass bowl

  • Hand-mixer or potato-masher

WHAT TO DO:

  1. Fill your pot about half full with water and turn on high-heat

  2. Wash and peel your potatoes and then cut them into large cubes

  3. Once the water is boiling, place cubed potatoes in the water and boil until they are soft when poked with a fork.

  4. Drain the water from the pot or strain the potatoes from the water and place the potatoes in a glass bowl.

  5. Add almond milk, butter and spices to the potatoes

  6. Whip potatoes into a creamy texture using a hand-mixer or potato-masher.


BAKED SWEET POTATOES

WHAT YOU NEED:

  • Sweet potato(s) - choose as many as you want to make

  • A fork

  • Cookie/baking sheet lined with foil

WHAT TO DO:

  1. Preheat oven to 400 degrees

  2. Wash your potato(s) & pierce the potato 5 to 6 times with a fork

  3. Place your whole potato(s) on the baking sheet and cook for 45-60 minutes

  4. Potato should be soft to the touch and mushy on the inside once sliced open.

  5. *If you don’t have 45-60 minutes to slow-bake your potato(s), pierce them with a fork 5 or 6 times and pop them in the microwave for 5-8 minutes. Be sure to rotate the potato half-way through for even cooking.


SWEET POTATO HASH

WHAT YOU NEED:

  • Sweet potatoes (2-3 medium-sized potatoes will make 4-6 servings)

  • 1 bell pepper (any color!)

  • ½ sweet yellow onion

  • ¼ cup melted coconut oil

  • Salt and pepper

  • Knife + cutting board

  • Medium-size glass bowl

  • 10” or 12” cast iron skillet

WHAT TO DO:

  1. Preheat oven to 400

  2. Wash your vegetables & then cut them all into small cubes

  3. Place sweet potatoes in glass bowl and microwave for 3-5 minutes (this is one of my little tricks for cooking them faster once you throw them in the oven.)

  4. Add peppers and onions to the glass bowl and toss in coconut oil

  5. Place mixture in cast iron skillet and roast for 35-40 minutes; veggies should be soft and a little bit crispy when done.


GIVE IT A TRY:

Any of these can be used with breakfast, lunch, or dinner! All of them are great as a side to any meal - here’s a few ways to try them:

  • Check out my recipe for Scotch Egg Meatballs - I eat mine with roasted sweet potatoes and a handful of kale

  • The sweet potato chips are great with a burger (of course!)

  • Serve the mashed sweet potatoes with a steak or a piece of salmon

  • Fill a baked sweet potato with BBQ Pulled Pork Tenderloin

  • Add a couple of scrambled or fried eggs to the sweet potato hash

 

What's your favorite way to eat sweet potatoes? Share in the comments below the post!


NOTES:

For each of these recipes, use as many sweet potatoes as you’d like, depending on how many meals you’re prepping and/or how many people you’re feeding. All of them keep well in the fridge for several days and can be reheated in the microwave or the oven.

MACROS: ALL ABOUT FATS

MACROS: ALL ABOUT CARBS