5 Interesting Ways to Enjoy the Benefits of Sweet Potatoes

benefits of sweet potatoes

Sweet potatoes may be considered a starchy carb, but unlike white potatoes they rank far lower on the glycemic index while also providing an impressive list of health benefits. The benefits of sweet potatoes include an incredible amount of vitamin A, vitamin C, vitamin B6 and potassium as well as being high in fiber and low in calories.

Below are five interesting ways to enjoy the benefits of sweet potatoes, from simple pancakes to delicious and savory hummus!

2-Ingredient Sweet Potato Pancakes

2-Ingredient Sweet Potato Pancakes

2-Ingredient Sweet Potato Pancakes

Makes 1 serving

These sweet potatoes pancakes are incredibly simple to make. With just two main ingredients, these pancakes are loaded with complex carbohydrates, fiber and protein.

Ingredients:

  • 1 sweet potato, roasted
  • 2 eggs
  • vanilla extract (optional)
  • cinnamon (optional)

Directions:

  1. Remove the soft flesh of the sweet potato from the skin after roasting. Add to a blender along with eggs. Pulse ingredients until smooth. If adding any additional seasonings, add them in now.
  2. Heat a pan over medium heat. Add batter to pan using ¼ cup at a time. Cook until bubbles appear, then flip. Repeat with remaining batter.
  3. Serve pancakes with toppings of choice.
Sweet Potato Cookies

Sweet Potato Cookies

Sweet Potato Cookies

Makes 10 cookies

These sweet potato cookies are made without any flour, grains, butter or dairy and are 100% paleo diet friendly. Wholesome enough to eat for breakfast and sweet enough to satisfy for dessert!

Ingredients:

  • ½ cup almond butter
  • ½ cup mashed sweet potato
  • ¼ cup maple syrup
  • 2 eggs, whisked
  • ¼ teaspoon vanilla
  • ½ teaspoon baking soda
  • 1 teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ¼ teaspoon sea salt
  • walnuts, chopped [optional]

Directions:

  1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper.
  2. Add all ingredients except for walnuts into a large bowl. Beat well until smooth.
  3. Scoop batter onto baking sheet, shaping it into 10 cookies. Sprinkle with chopped walnuts.
  4. Bake cookies for 8-10 minutes or until cookies are firm to the touch.
Sweet Potato Breakfast Bowl

Sweet Potato Breakfast Bowl

Sweet Potato Breakfast Bowl

Makes 1 bowl

Swap out your morning bowl of oatmeal or cereal for this sweet potato breakfast bowl. Blended until smooth and creamy, top this breakfast bowl with toppings of your choice for extra flavor and nutrients.

Ingredients:

  • 1 small to medium sweet potato, roasted
  • 2 tablespoons almond milk
  • shake cinnamon
  • ¼ teaspoon vanilla extract
  • strawberries, sliced
  • blueberries
  • hemp seeds

Directions:

  1. Scoop the flesh out of the roasted sweet potato and add to a high speed blender along with almond milk, cinnamon and vanilla extract. Blend on high for 30 seconds or until smooth.
  2. Pour sweet potato mixture into a bowl. Top with sliced strawberries, blueberries and hemp seeds or toppings of choice.
  3. Bowl can be served both warm and cold.
Sweet Potato Toast

Sweet Potato Toast

Sweet Potato Toast

Serves 4

Sweet potato toast has become the latest social media craze – and for good reason. Slices of sweet potato are baked until slightly soft before being popped into a toaster and toasted until crisp. Top your “toast” with your favorite toppings – the options are endless!

Ingredients:

  • 1 large sweet potato, washed

Topping Ingredients:

  • almond butter
  • berries
  • all natural jelly
  • mashed avocado
  • hummus
  • sliced bell pepper

Directions:

  1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper.
  2. Slice sweet potato into ¼ inch thick slices. Drizzle with a small amount of olive oil and lay flat on baking sheet. Bake for 10 minutes, flip and bake for 10 more minutes.
  3. Toasts can be enjoyed immediately or stored in the fridge for later. When ready to eat, pop a slice of “toast” into the toaster and cook on the medium setting until warmed through and crisp.
  4. To assemble toasts, top sweet potato with desired ingredients.
Sweet Potato Hummus

Sweet Potato Hummus

Sweet Potato Hummus

Makes 2 cups

Adding sweet potato to hummus not only gives it tremendous flavor but it also increases the nutritional benefits. Full of fiber and protein, this sweet potato hummus pairs perfectly with vegetables as a snack or layered onto a sandwich for lunch.

Ingredients:

  • 1 can garbanzo beans, drained
  • 1 medium sweet potato, roasted
  • ¼ teaspoon cumin
  • ¼ teaspoon paprika
  • 3 cloves garlic, roughly chopped
  • 1 tablespoon tahini
  • ½ lemon, juiced
  • salt and pepper, to taste
  • 2 tablespoons olive oil

Directions:

  1. Add all ingredients except for olive oil into a food processor. Process on high until ingredients are broken down and have begun to become smooth.
  2. With machine running, add olive oil to the hummus until it is smooth.
  3. Add hummus to a sealed container and refrigerate for an hour to allow flavors to marry.

The benefits of sweet potatoes go above and beyond any other potato. Increase your sweet potato consumption by including a few of the above recipes and enjoy their health benefits today!