Today we are going to look at more recipes for the powerhouse sweet potato. Here's why you should eat some today.
stabilized blood sugar
boosts brain function
full of Vitamin A
improves eyes and skin
helps reduce inflammation
lower on the glycemic index than white potatoes
You'll be surprised what you can do with a sweet potato. Check out these recipes that go beyond a baked sweet potato.
SWEET POTATO BISCUITS
Try this grain-free biscuit today. You'll love the sweetness from the sweet potato. Add a little coconut butter or honey right out of the oven.
1.5 cups cooked sweet potato (about 1 large sweet potato)
2.5 cups cauliflower rice
1/2 cup coconut flour
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 tbs coconut oil
Preheat oven to 400 degrees.
To make cauliflower rice, add cauliflower florets to a food processor and pulse until you get a fine consistency. Add 2.5 cups of cauliflower rice to a microwavable bowl and microwave for 2.5 minutes.
Transfer cooked cauliflower to a clean kitchen towel and squeeze as much water out as possible (wait for it to cool for a few minutes to not burn your hands!)
Add cauliflower to a mixing bowl with sweet potato, coconut flour, baking soda, coconut oil, and salt. Using a fork, mix until everything is well combined. Then add the 2 eggs and mix until well incorporated. Allow dough to sit for about 5 minutes.
Scoop biscuits (I used a 1/4 cup measuring cup) and place onto a parchment lined baking sheet. Bake for 40-45 minutes, tenting the biscuits with foil after about 30 minutes so they don't get too brown.
Allow biscuits to cool on a wire rack for about 5 minutes. Serve with butter and honey. Or make a little bacon biscuit like we did and drizzle with honey!
Some Paleo Sweet Potato Biscuit Cooking Tips:
After about 30 minutes in the oven I like to tent my biscuits with a sheet of foil. That stops them from getting too browned on the top while the centers finish cooking.
When the biscuits come out of the oven, let them cool on a wire rack for a good 5 minutes or so. I know that’s hard, but due to the eggs they need that bit of rest so the texture is right.
SWEET POTATO HASH CASSEROLE
This recipe calls for goat products. They are cleaner than traditional cow products, but if you can't find goat yogurt and cheese, try to find a grass fed alternative.
2 sweet potatoes, cubed
1–2 tablespoons melted butter
1 white onion, chopped
1½ cups goat yogurt
½ cup goat feta
½ cup goat cheddar
1 teaspoon sea salt
1–2 teaspoons pepper
¼ cup chives, chopped
Preheat oven to 350F.
In medium bowl, mix the onion, yogurt, goat cheddar and goat feta.
Add in sweet potatoes and melted butter.
Add mixture to baking dish.
Sprinkle extra goat cheddar on top.
Add sea salt, pepper and chives.
Bake for 55 minutes.
SWEET POTATO LATKES
I love potato pancakes period, but these are an extra special treat. Try these for breakfast tomorrow.
2 sweet potatoes, shredded
2 parsnips, shredded
½ white onion, minced
2 tablespoons arrowroot or tapioca starch
6 tablespoons grass-fed butter, divided
1 dollop plain goat milk yogurt
green onions, chopped
1 dollop plain coconut yogurt
Mix all ingredients, except the green onions and reserved butter, in a food processor and blend on high until well combined.
Heat the remaining 3 tablespoons of butter in a medium pan over medium heat.
Form batter into little balls and then flatten them into about a 3-inch disc.
Add two or three latkes to the pan, pressing them down with a spatula.
Fry for 5–7 minutes on each side until they are golden brown.
Top with one of the two toppings and enjoy!
LENTIL SWEET POTATO SHEPERD'S PIE
All I can say to this is, "WOW!" This is a great veggie meal. Skip the meat one day and make this.
4 medium sweet potatoes
1/2 cup diced onions
1/2 cup diced celery
1/2 cup diced carrots
4 1/2 cups prepared lentils
2 15 oz cans diced tomatoes
2 tablespoons coconut aminos
1 tablespoon basil + more for garnish
1/2 cup chopped spinach
2+ tablespoons non-dairy milk
Before anything else, peel and chop the sweet potatoes into small chunks. Get them in a pot of water and let them boil for at least 15-20 minutes, depending on size.
Meanwhile, chop the carrots, onion, and celery (mirepoix) into small chunks. To make things super easy, I often buy a pre-cut mirepoix at Trader Joe’s. Or you can use a food processor. Add this to a large skillet over medium heat with a tablespoon of water and allow them to soften.
Once the veggies are softened, add the prepared lentils to the pan. You can use any kind of lentils you’d like… dried (cook them yourself), canned (drained), or pre-made lentils in a package (as long as the don’t have any unnatural ingredients). Allow these to cook for several minutes with the mirepoix.
Preheat the oven to 350º F
Open the cans of diced tomatoes (but do not drain them) and add these along with a tablespoon of chopped (or dried) basil leaves, a handful of chopped spinach, and a splash of soy sauce. Let this filling simmer for 10-15 minutes for the flavors to mingle.
When the sweet potatoes are soft all the way through, remove them from the heat and drain the water. Mash with a little salt and a splash of non-dairy milk until the consistency is perfect.
Add the lentil filling to a 9 x 13 pan and top with a layer of sweet potatoes. Or, like pictured, you can add to individual oven-safe bowls. Bake in the oven for about 20 minutes until the topping becomes slightly browned. Allow to cool before serving. This recipe yields about 6 servings and makes excellent leftovers the next evening for a 2-for-1 dinner.
DESSERT SWEET POTATO
medium sweet potato
1/2-1 Tablespoon coconut butter
1/2-1 Tablespoon almond butter
2 teaspoons toasted coconut flakes
2 teaspoons toasted pecans
2 teaspoons chopped dark chocolate
1/4 teaspoon cinnamon
Preheat oven to 400° F.
Pierce sweet potato several times with a fork. Place the sweet potato on a rimmed baking sheet lined with foil. Bake for about 45 minutes, or until sweet potato is completely tender and oozing a little bit.
Make a slit in the top of the sweet potato. Mash down each side and add toppings: coconut butter, almond butter, coconut flakes, pecans, dark chocolate and cinnamon. Enjoy warm.
SWEET POTATO BROWNIES
I know that this may sound strange, but you've got to try sweet potato brownies. Natural sweetness is the way to go.
2 tablespoons ground flaxseed
1/4 cup warm water
1.25 cup sweet potato pure
1/2 cup nut butter
1/4 cup maple syrup
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
1/2 cup cacao powder
1-2 scoops collagen peptides (if you don't have they work without)
1 teaspoon baking powder
1/3 cup dark chocolate chips
Preheat oven to 350 degrees and grease an 8x8 baking dish
Add warm water and flaxseed in a small bowl and mix, let it sit for a couple of minutes
Add wet ingredients in large bowl mix well with hand mixer
Add dry ingredients into the bowl and mix
Fold in dark chocolate chips and bake in oven 50 minutes or so (until toothpick comes out clean!)
*Will stay good for 5-7 days or you can freeze for longer. I stored mine in refrigerator
BROWNIES VERSION 2
1 cup cooked sweet potato purée
½ cup applesauce
¼–½ cup honey
1 teaspoon vanilla extract
¼ cup coconut flour
2 tablespoons arrowroot powder
½ cup cacao powder
½ teaspoon sea salt
1 teaspoon baking soda
Preheat oven to 375 degrees F.
Grease 8x8 pan with coconut oil and line it with parchment paper.
In a bowl, combine avocado, sweet potato, applesauce, honey and vanilla. Once creamy, add in cacao powder.
Add in eggs one at a time.
In a separate bowl, combine coconut flour, arrowroot flour, salt and baking soda.
Combine both mixtures until smooth.
Transfer to greased pan and bake for 25–35 minutes.
You can prepare sweet potatoes by boiling, steaming, or baking. The glycemic content is reduced to nearly half if you boil. The nutrient stay at high levels through boiling, where steaming and baking they reduce through the cooking process. Boiling is also the fastest way to cook the potato, so it's a win-win. Make sweet potatoes a staple in your diet. Try all of the varieties and reap the benefits.
Here's to your health! Happy Cooking!