24 Healthy sweet potato recipes – easy recipes to make at home

is not surprising that these sweet potatoes on the list of healthy foods from all. A baked sweet potato is 37% vitamin C, and also contains potassium, iron and calcium. All this contains only 105 calories! Moreover, they also provide four grams of dietary fiber and zip code absolutely in terms of fat.

Fortunately, there are plenty of sweet potato recipes that you can learn to enjoy! In this article, VKool.com will show you 24 easy and healthy recipes sweet potato that can be learned in detail and make them members of his family.

24 Recipes Healthy Sweet Potato – Easy recipes to make at home

1. Roast baked sweet potato

sweet potato recipes - oven-roasted sweet potatoes

Looking for healthy recipes and easy sweet potato, you should not miss this recipe.

Ingredients:

  • Small sweet potato – 3 (about 2 lbs)
  • garlic-flavored olive oil – 1 and 1 / 2 tablespoons
  • mustard powder – 1/2 teaspoon
  • chopped fresh rosemary – 2 tsp
  • Salt – 1/2 teaspoon

Directions:

  • first, preheat the oven to 450 ° F.
  • Then potatoes, sweet shell; cut lengthwise into 8 wedges. Then, combine sweet potatoes, along with the other ingredients in a large bowl; toss well to coat.
  • Now, arrange the potatoes on a baking sheet. Then bake at 450 ° for about 30 minutes or until lightly browned and soft, changing the wedges after the first 16 minutes.
  • Finally, serve immediately.

More: Health and beauty benefits of olive oil

2. Sweet potato, carrot curry, ginger soup

sweet potato recipes - sweet potato, curried carrot, and ginger soup

sweet potato recipes are not only healthy and delicious but also very easy to make at home. Click to Tweet

This dish is one of the great ways to get more betacarotene and vitamin A. Sweet potatoes and carrots Both offer lots beta-carotene and vitamin a, so this recipe especially good for the skin and vision.

can be served with a loaf of whole grain bread to get good food and plentiful.

Ingredients:

  • – 2 teaspoons canola oil
  • – 1/2 cup chopped shallots
  • Cubed peeled Sweet potato – 3 cups
  • sliced ​​carrots, peeled – 1 and 1/2 cups
  • grated ginger – 1 tablespoon
  • curry powder – 2 teaspoons
  • Less sodium, fat-free chicken broth – 3 cups
  • Salt – 1/2 teaspoon

Directions:

  • first, heat the oil in a large skillet over medium-high heat.
  • Then add the onion in it; saute for about 3 minutes or until tender.
  • Now, add the potato, ginger, carrots, and curry in it; cook for 2 minutes.
  • Then add the broth; bring to a boil.
  • After that, cover, reduce heat and simmer for 25 minutes or until vegetables become tender; Stir in salt.
  • Finally, pour half the soup in a food processor and pulse until smooth. This process is repeated with the remaining soup.

Read more: Health and beauty benefits of carrot, carrot juice and carrot oil

3. Picante shoes sweet potato

sweet potato recipes - spicy sweet potato wedges

This is also one of the easiest recipes for sweet potato to follow.

Ingredients

  • sweet potatoes medium – 6 (about 2 and 1/4 lbs)
  • Cooking spray
  • Sugar – 2 tsp
  • Salt – 1/2 teaspoon
  • Ground red pepper – 1/4 teaspoon
  • -1/8 teaspoon Black pepper

Directions:

  • first, preheat the oven to 500 ° F.
  • then peel the skin the potatoes and cut lengthwise into quarters.
  • Then place the potatoes in a large bowl and cover with cooking spray.
  • Now, combine sugar, pepper, and salt well and then sprinkle on these potatoes, tossing thoroughly to coat.
  • After that, arrange sweet potato, cut side down, on a baking sheet.
  • Now, bake at 500 ° C for about 10 minutes; convert more wedges.
  • Finally, bake for another ten minutes or until tender and browned.

More: benefits and risks of health research white pepper and black

4. sweet potato rolls knot

sweet potato recipes - sweet potato knot rolls

Being cute and tasty, knot rolls has been found possible to use sweet potatoes in many ways. Furthermore, this recipe is only a third of the fat and calories of traditional knots rolls due to the natural sweetness of sweet potato.

Ingredients:

  • The dry yeast – 2 and 1/4 teaspoons
  • 2% reduced fat milk (hot) – 1 cup
  • mashed canned sweet potatoes – 3/4 cup
  • butter, melted and divided – 3 tablespoons
  • Sal – 1 and 1/4 teaspoons
  • large egg yolks, beaten – 2
  • bread flour, divided – 5 cups
  • cooking spray

Directions:

  • first, add yeast and milk in large bowl and mix well; let stand for about 5 minutes.
  • Then add sweet potatoes, butter (1 tablespoon), salt and egg yolks in it and this mixture is stirred using a whisk.
  • Then lightly spoon flour into dry measuring cups some flat with a knife. Now, add 4 1/2 cups flour; stir until you get a soft dough.
  • After that, place the dough on a floured surface. Knead until smooth and elastic for about 8 minutes; add the remaining flour, a tablespoon at a time, in order to prevent sticking to the hands (dough will be very soft and sticky).
  • Then place the dough in a large bowl that is coated with cooking spray. Cover and let rise in a warm place (84 °), free from drafts, for about 45 minutes or until doubled in size. (Press 2 fingers in the dough. If bleeding continues, this dough has risen enough.) Now, Punch down the dough, cover and let stand for 5 minutes.
  • Now, line two baking sheets with parchment paper. Divide the dough into twenty-four equal parts. Working with a portion at once (to cover the remaining dough in order to prevent drying), shaping these parts to the strings of 9 inches. carefully shaping these ropes in knots; putting the upper end of knots under the roller. Place in prepared pan.
  • Then repeat this process with the remaining dough, placing 12 rolls in each mold. Apply a light coat these rolls with cooking spray and cover and let rise for about 30 minutes or grown doubled in size.
  • Now, preheat the oven to 400 ° F.
  • After that, you will discover rolls. Bake at 400 ° C for about 8 minutes with a spoon on the bottom rack and a pan on the second rack from the top. Rotate pans; Bake for 8 minutes or until they become golden brown rolls on top and sound hollow as rotated.
  • Finally, remove these rolls and place the pans on wire racks. Brushing these rolls with 2 tablespoons of butter. Serve them when they are at room temperature or warm.

Read more: beauty and health benefits of eating eggs

5. The grilled sweet chips

sweet potato recipes - grilled sweet potato fries

This dish is really a perfect complement to summer dishes. These chips offer a satisfying crunch and high levels of vitamins C and A.

Here are step by step guide to making one of the recipes of healthy and delicious sweet potato:

ingredients:

  • medium sweet potatoes, washed and dried – 2
  • olive oil – 2 teaspoons
  • Paprika – 1/2 teaspoon
  • freshly ground black pepper – 1/4 teaspoon
  • Kosher salt – 1/4 teaspoon

Directions:

  • first, preheat the grill to medium-high heat.
  • Then cook sweet potatoes in the microwave on high heat until tender when pierced with a knife, about 6 to 7 minutes.
  • Then transfer to a cutting board to cool enough for about 15 minutes.
  • Now, potatoes, cut lengthwise into eight wedges. Transfer these potatoes on a tray; sprinkle with olive oil; sprinkle with pepper and paprika and toss to coat.
  • Finally, the grill them for about three minutes on each side or until potatoes become charred and cooked throughout;
  • Now, they are seasoned with salt.

6. The sweet potato with spinach quesadillas

sweet potato recipes - sweet potato with spinach quesadillas

Looking for sweet potato recipes healthy and easy, that You should not pass this recipe.

Ingredients:

  • Medium batatas – 2
  • red wine vinegar – 1 cup
  • sugar – 1 / 2 cup
  • Black peppercorns – 4
  • large red onion, sliced ​​- 1
  • Kosher salt – 1/4 teaspoon
  • freshly ground pepper ground black pepper – 1/4 teaspoon
  • (6-inch) flour tortillas – 8
  • baby spinach – 5 cups
  • grated low-fat mozzarella – 1 cup
  • olive oil – 4 teaspoons

Directions:

  • initially, microwave sweet potatoes on high heat until tender (about 15 minutes).
  • Then, combine the vinegar, pepper and sugar in a medium saucepan; bring to a boil and stir well to dissolve sugar.
  • Now, place these slices of onion in a medium heat-resistant container; add the hot vinegar mixture into the onions and let stand for 10 minutes. Drain the slices and transfer them to a plate to cool.
  • After that, boiled potatoes divide these open using a knife. Then remove the pulp and transferred into a container. Use a fork to mix potatoes with salt and pepper; potato filling split four tortillas. Cover each with heaping cup of spinach, cheese (1/4 cup), and the other tortilla.
  • Then heat a nonstick skillet over medium-high temperature. Working in each batch, heat 1 teaspoon oil and the transfer of a quesadilla in the pan; cook until it becomes brittle with melted cheese quesadilla become (for about three minutes on each side).
  • Finally, transfer the cooked quesadilla on a serving plate. Repeat this process with the remaining oil and quesadillas. Cut quesadillas into quarters and eat them with 1/4 cup pickled onions.

More: Easy and healthy ideas of cooked spinach

7. Sweet Potato Pudding

sweet potato recipes - sweet potato pudding

This is one of the delicious and healthy recipes for you to try sweet potato.

Ingredients:

  • Cooking spray
  • Large eggs – 2
  • honey, divided – 1/4 cup
  • 1% low-fat milk – 1/4 cup
  • whole wheat bread – 1 slice without crust
  • Mashed potato peel oven – 2 cups
  • vanilla extract – 1 teaspoon
  • ground cinnamon – 1/2 teaspoon
  • ground allspice – 1/4 teaspoon
  • chopped walnuts – 2 tablespoons
  • chopped crystallized ginger – 2 tablespoons
  • Plain Greek yogurt – 1/4 cup

Directions:

  • initially, preheat the oven to 350 degrees F. spray a baking dish with a little cooking spray.
  • Next, combine the eggs, 3 tablespoons honey, bread and milk in a large bowl.
  • then he hits them with a whisk until smooth. Pour sweet potato, vanilla, pepper and cinnamon in it; the beat until smooth. Add this mixture into the baking dish. dispersion and ginger nuts over. Bake at 350 degrees for about 25 minutes until the pudding is again set and slightly swollen.
  • While pudding bakes, combine remaining yogurt and honey together; stir well until smooth.
  • Finally, divide the pudding four bowls, and top evenly with yogurt mixture.

Read more: Health and beauty benefits of yogurt consumption

8. Roasted Sweet Potatoes and Dip Ranch french

sweet potato recipes - roasted sweet potato chips and ranch dip

This is also considered one of the largest sweet potato recipes!

Ingredients:

  • Sweet potatoes – 3/4 pound
  • Olive oil – 1 tablespoon
  • Chile powder – 1 1/2 teaspoons
  • Salt – 1/2 teaspoon
  • ground cumin – 1/4 teaspoon
  • ranch dressing Light

Directions:

  • initially, preheat the oven to 425 ° F.
  • then slice sweet potatoes ( 1/4 inch thick); He sets aside.
  • Next, combine olive oil, chili powder, salt and ground cumin well in a large bowl.
  • Now, add the sweet potatoes in it; toss gently to coat.
  • After that, cover a baking sheet with nonstick these potatoes filled with oil; Roast, turning once, until golden and tender (about 20 minutes).
  • Finally, serve with light ranch dressing.

Read more: health benefits of cumin

9. Dip creamy sweet potato

sweet potato recipes - creamy sweet potato dip

is also one of the easy sweet potato recipes for you to learn.

Ingredients:

  • wheat pita bread – 1/2, split and cut into pieces 8
  • roast and mashed potato – 1/3 cup
  • Plain Greek yogurt – 1 tablespoon
  • dry Chile chipotle powder – 1/8 teaspoon
  • Honey – 1/4 teaspoon
  • Salt – 1/8 teaspoon

Directions:

  • initially, preheat the oven to 350 degrees F.
  • then arrange the pieces of pita on a baking sheet; bake at 350 ° C for about 10 minutes until crisp.
  • While they are baking pita bread, sweet potato, yogurt, chili powder, salt and honey in a small bowl combine; mix with a fork until smooth.
  • Finally, serve with warm pita bread chips.

Further information: natural health benefits of honey for skin, hair and body

10. Make a soup with sweet potato and ginger

sweet potato recipes - make a soup with sweet potato and ginger

These are easy guides make this dish, one of the recipes for sweet potato:

ingredients:

  • peeled, diced sweet potato – 3 cups
  • – 3 cups water
  • Julienne cut peeled ginger – 1/4 cup
  • sugar – 2 tablespoons
  • Salt – 3/4 teaspoon

Directions:

  • A first, add clean water in a large saucepan and bring to a boil.
  • Then add the remaining ingredients in it.
  • Next, cover, reduce heat and simmer for 30 minutes.
  • Now, place 1/2 of the sweet potato mixture in a blender and blend until smooth.
  • Finally, return this mixture into puree in a saucepan; cook over medium heat until heated through.

More: health benefits of fresh ginger juice

11. Sweet potato, lamb and curry stew

sweet potato recipes - sweet potato, lamb, and curry stew

to make one of the recipes sweet potato healthy with some of the ingredients available, you can follow the guidelines below:

ingredients:

  • peanut oil – 1 tablespoon
  • lean lamb stew meat – 2 pounds, cut
  • chopped onion into pieces – 3 and 1/4 cups
  • carrot – 1 cup, sliced ​​1/2 inch thick
  • chopped green pepper – 1 cup
  • ground cumin – 2 tablespoons
  • Curry powder – 1 teaspoon
  • ground turmeric – 1/2 teaspoon
  • Cubed, peeled sweet potatoes – 2 cups
  • chopped tomatoes – 4 cups
  • chickpeas, drained – 1 can
  • Less fat chicken broth – 1 can
  • Ground black pepper – 1/4 teaspoon
  • salt – 1 teaspoon
  • couscous – 1 box

Directions:

  • first, heat the oil in the pot over medium-high heat.
  • Then add the lamb; cook for about 5 minutes or until browned, stirring frequently.
  • Then stir in the onion and next five ingredients (onion through turmeric) and cook for 5 minutes.
  • Now, stir in the tomato and next five ingredients (through pepper tomato).
  • After that, bring to a boil; cover, reduce heat and simmer for about 35 minutes.
  • Finally, discover; simmer for 30 minutes. Prepare the couscous according to package directions, omitting fat and salt.

Further information: health and nutritional benefits of chicken for all

12. -Sweet Potato Oven Fries

sweet potato recipes - sweet-potato oven fries

ingredients:

  • olive oil, divided – 1 tablespoon
  • Small potatoes – 4 cut lengthwise eight wedges
  • Paprika – 1/2 teaspoon
  • Salt – 1/4 teaspoon
  • Ground red pepper – 1/4 teaspoon

Directions:

  • first, preheat the oven to 425 ° F.
  • Then brush a shallow container with a teaspoon oil and place in the oven.
  • Now, combine 2 teaspoons oil and remaining ingredients in a large bowl; mix well.
  • Then carefully remove the pan from the oven; extend the potato mixture into it.
  • Finally, bake at 425 ° C for about 35 minutes or until crisp, stirring occasionally.

More: book to eat, drink and reduce the size of the recipes

13. Spread sweet potato

sweet potato recipes - sweet potato spread

Looking for recipes of healthy and delicious sweet potato, this is the best choice for you.

Ingredients:

  • baked or mashed potatoes – 1 cup
  • Greek yogurt – 1/4 cup
  • Curry powder – 1/2 teaspoon
  • Salt and pepper
  • Garnish: chopped scallions

Directions:

  • initially, sweet potatoes, curry powder and yogurt are combined in a food processor.
  • Then mix all ingredients until smooth and season with salt and pepper; transferred into a bowl.
  • Finally, garnish with chopped onion scallions and serve this dish with fresh vegetables or flat bread, if desired.

14. Sweet potato and pecan

sweet potato recipes - sweet potato and pecans

This is also one of the easiest and simplest recipes and sweet potato you should learn it!

Ingredients:

  • – 1/4 cup chopped walnuts
  • Maple syrup – 6 tablespoons
  • ralladura orange – 1/4 teaspoon
  • cinnamon stick – 1
  • – 1/4 teaspoon ground cloves
  • large sweet potatoes, baked – 2

Directions:

  • initially, preheat the oven to 300 ° F.
  • then place the nuts on a baking baking with a single layer. Bake for about 10 minutes or until nuts become fragrant and begin to darken. Remove from oven and set them aside.
  • Then, combine maple syrup, cinnamon, orange peel and ground cloves in a small saucepan. Bring this mixture to a simmer. Remove from heat and let stand for about 5 minutes.
  • Now carefully remove the innards of these baked sweet potatoes, and put them in a heatproof bowl. Grate using a potato masher or fork until smooth. Heat in microwave on high heat for 3 minutes.
  • Finally, remove this heated cinnamon syrup; I discard it. Pour the syrup over these mashed sweet potatoes, and then cover with toasted walnuts. Consume immediately.

More: Health and beauty benefits of cinnamon

15. Glazed Sweet Potato Spears

sweet potato recipes - glazed sweet potato spears

These are the detailed instructions to prepare this dish, one of the other recipes healthy sweet potato:

ingredients:

  • sweet potatoes, peeled – 4 pounds, cut into slices 1/2 inch
  • unsalted butter – 1/4 cup
  • cooking spray
  • chipotle powder – 1 teaspoon
  • Honey – 1/2 cup
  • fresh lemon juice – 1/3 cup
  • kosher or sea salt – 1 teaspoon

Directions:

  • initially, preheat the oven to 400 degrees F. Place the potato wedges in a large bowl. Spray a baking sheet with a little edge with cooking spray, and set it aside.
  • Then, melt the butter in a saucepan to medium heat. Whisk in chipotle powder and remaining ingredients. Bring to a simmer, stirring constantly, and cook for about 3 minutes.
  • Then glaze over these potatoes poured, and throw them to combine. Place them in a baking dish prepared with a single layer. Use a rubber spatula to scrape with this bowl, drizzle the remaining frosting over the potatoes. Cover the pot tightly with foil.
  • After that, roast them for about 40 minutes. Remove the foil and sprinkle the potatoes.
  • Finally, bake, tossing them every 10 minutes, for about 20 minutes or until tender and caramelized. Serve while still hot.

Further information: Health and beauty benefits of lemon juice, oil and shell

16. Stuffed sweet potatoes with gravy and shrimp

sweet potato recipes - sweet potatoes stuffed with salsa and shrimp

ingredients:

  • Medium batatas – 2
  • Turkey kielbasa, sliced diced – 1/4 cup
  • Small shrimp – 12 peeled, deveined and chopped
  • low fat sour cream – 1 tablespoon
  • chopped fresh cilantro – 2 tablespoons
  • Prepared salsa

Directions:

  • first, pierce potatoes with a fork; arrange on paper towels.
  • Then they microwave on high heat for about 8 minutes; convert the potatoes after 4 minutes.
  • Then kielbasa 1/4 cup brown in a large nonstick skillet over medium-high heat.
  • Now, add the shrimp in it; saute for 2 minutes.
  • After that, remove from heat; Stir in the sauce.
  • Then divide each potato lengthwise and push the ends inward to make a pocket. Things shrimp mixture on each.
  • Finally, scoop each potato with sour cream (1/2 teaspoon); sprinkle each with 1 teaspoon cilantro.

17. Twice baked sweet potatoes

sweet potato recipes - twice-baked sweet potatoes

This dish is very tasty and has a smoky flavor due to Canadian bacon diced.

To do this, you need:

  • Medium batatas – 2
  • Canadian bacon, diced – 3 ounces
  • low fat cream sour – 2 tablespoons
  • chopped fresh chives – 3 teaspoons
  • shredded low-fat sharp cheddar cheese – 2 tablespoons

Directions:

  • first, the Pierce potatoes using a fork and place on paper towels.

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