Looking for some delicious superfood sweet potato ideas? Ounce for ounce, nutritious, delicious sweet potatoes are one of the healthiest veggies you can find anywhere. Whether baked, boiled, fried, shredded raw, or smashed and made into a sweet dessert, sweet potatoes deliver a beneficial blast of vitamin A, B vitamins, potassium and other must-have dietary nutrients. Versatile and filling, sweet potatoes are a perfect complement to the paleolithic diet plan. Enjoy the colorful tubers for everything from appetizers to dessert.
Superfood Sweet Potato Ideas & Origin
Origins of sweet potatoes
Sweet potatoes as we know and love them today are actually native to Central and South America, where they’ve been an important staple food for at least 10,000 years, says Live Science magazine. Potatoes, including the sweet variety, were unheard of in Europe before Christopher Columbus brought samples of the sweet tubers back from the New World. Once that happened, it did not take long for Portuguese and Spanish explorers to distribute sweet potatoes to the rest of the known world. By the 16th century, sweet potatoes were grown in Africa, Indonesia and Asia.
Peanut expert George Washington Carver was entirely fascinated by sweet potatoes and devised more than 100 products from them, including adhesive for postage stamps and laundry starch used for stiffening shirt collars. President George Washington is said to have cultivated sweet potatoes during his tenure at Mount Vernon.
Sweet potato appetizers and snacks
Start any autumn meal with a roasted salad made with cubed sweet potatoes, chunked cauliflower, mixed lettuces and tiny red pomegranate seeds. Dressed with a fragrant sherry vinaigrette, this salad is just right for a chilly October night.
Sweet potatoes make fine fries, too. Cut them into strips and deep-fry in hot peanut oil, or brush with olive oil and bake in a hot oven until nicely crisped. If you are following a healthful paleo eating plan, you’ll be pleased to find plenty more tasty sweet potato recipes at Paleohacks.
Sweet potato main dishes
Make a meal even fussy kids will go for when you stuff sweet potatoes with yummy ingredients like bacon, cheese and shrimp. Seasoned with garlic and festooned with red paprika, stuffed sweet potatoes pack a powerful punch of nutrition disguised as a delicious, one-dish dinner.
Vegetarians who are in the mood for a burger but don’t want to devour an animal smash bite-size chunks or sweet potato with steamed spinach, chopped yellow onion, almond meal, flax-seed and spices to create bodacious burgers that are served on a toasted bun with sweet potato fries on the side.
Sweet potato desserts
Everyone knows about sweet potato pie. What you might not know is that sweet potatoes can also feature in fabulous, health-friendly treats like snickerdoodle cookies. Start by sifting flour, salt, baking soda, cream of tartar and cinnamon in a large mixing bowl. Combine sweet potato puree, confectioners’ sugar, vanilla extract and granulated cane sugar to form a thick mixture. Add eggs and beat until smooth and creamy. Add dry ingredients gradually. Once blended, chill dough in the refrigerator for a least two hours before forming into one-inch balls, rolling in cinnamon-sugar and baking on parchment paper at 375 degrees Fahrenheit for ten to 12 minutes.
Sweet potatoes can also be used to make mouth-watering muffins that are sure to satisfy your breakfast cravings. Flavored with cloves, nutmeg, allspice and other fragrant spices, sweet potato muffins are nicest when iced with maple frosting.
WebMD calls sweet potatoes one of nature’s best super-foods. Packed with phytonutrients, a sweet potato can be almost anything you want it to be. Dressed up for dinner or pared down for a refreshing raw salad, sweet potatoes deliver more nutrition than a traditional white potato and they do so quite deliciously. Sometimes confused with yams that are from Africa, sweet potatoes naturally convert themselves from starch into sugar as they mature.
For this reason, the colorful tubers offer a sweet tasting bite that can stave off hunger while delighting the tongue. One sweet potato delivers around 140 calories, and none of those calories is from fat. They are, however, relatively high in carbohydrates, but these carbs are complex and easy to digest. Each potato offers calcium, vitamin C, vitamin B and lots of beneficial dietary fiber.
With so many ways to prepare them, it’s easy to ramp up your daily nutrition with a sweet potato every day and never get bored.
Joshua James is an advocate for clean eating and enjoys cooking up meals in his apartment in New York, always ready to try out a new recipe on an unsuspecting guest!
Did you know all of this about the sweet potato? Do you have any superfood sweet potato ideas for us?