5 Ways to Cook Sweet Potatoes

Sweet potatoes are naturally good for you — here are five ways to cook them.

Photo by: Photographer: Jim Jurica

Photographer: Jim Jurica

You may want to sit down for this one: In spite of its moniker, shape and thin outer skin, the sweet potato is not actually related to the common potato. These tubers, first cultivated in South America at about 2500 B.C., are instead part of the morning glory family. While the most recognizable are orange-fleshed, these beauties can be white or yellow inside with their skin ranging from white to yellow, orange, red or purple.

That's the key to knowing these sweet potatoes are a wealth of nutrition: the color. Colorful produce contains valuable phytochemicals, which HELP promote health and combat disease. In addition, these root vegetables are rich in beta carotene, which contain antioxidants that attack free radicals and help decrease the risk or fight certain types of cancer, decrease the risk of cardiovascular disease, lung cancer and even prevent cavities. Beta carotene’s benefits don’t stop there. When consumed, it converts into vitamin A, which helps with growth development and eyesight. And if you’re counting carbs, you won’t be increasing your intake. Even though sweet potatoes are starchier than the white or Irish potato, they contain approximately equal amount of carbs per serving.

When you're shopping for sweet potatoes, look for smooth skin, firm body — something we all want. No bruises or squishy spots. If you're not using them right away, store them in a cool, dark place, but not in the refrigerator — or else you’ll find them growing sprouts and getting moldy.

Again, while there is no relation, sweet potatoes can still be substituted in any recipe for your traditional potato with the cooking time identical. They are fantastic and simple when baked (or nuked), then smashed with a touch of olive oil and salt. (Keep the skin on so as not to strip off any nutrients.) Or you can get a little groovy with one of these recipes:

Frame 60

Frame 60

Photo by: VideoFocus

VideoFocus

Food Network Kitchen's Healthy Roasted Moroccan-Style Vegetables for Healthy Vegetable Side Dishes as seen on Food Network

Food Network Kitchen's Healthy Roasted Moroccan-Style Vegetables for Healthy Vegetable Side Dishes as seen on Food Network

Photo by: Stephen Johnson ©2014, Television Food Network, G.P. All Rights Reserved

Stephen Johnson, 2014, Television Food Network, G.P. All Rights Reserved

Roasted Moroccan Style Vegetables served with fluffy couscous.

susan_074754.tif

Photo: iStock.com.

Kiri Tannenbaum is a graduate of Le Cordon Bleu Paris and holds an M.A. in food studies from New York University where she is currently an adjunct professor. When her schedule allows, she leads culinary walking tours in New York City and is currently at work on her first book.

Next Up

How to Cook Sweet Potatoes

Bake, boil, steam and microwave sweet potatoes like a pro.

5 Sweet Ways to Use Matzo This Passover

Take your unleavened bread to the next level with these fun desserts.

5 Delicious Ways to Use Paneer

Whether you buy it or make it at home, it’s great in everything from cakes to curries.

How to Cook Acorn Squash: 3 Easy Ways

Get step-by-step guides plus our favorite acorn squash recipes.

How to Cook Butternut Squash: 3 Ways

Learn how to bake, roast and microwave butternut squash.

Are Sweet Potatoes Really Healthier Than White Potatoes?

Nutrition facts suggest sweet potatoes and white potatoes might not be so different after all.

5 New Ways to Bake with Carrots

Start grating carrots for comforting desserts that take the whole carrot cake idea and run with it.

5 Ways to Do Turkey Burgers Right

Check out Food Network’s top five turkey burger recipes, each with a different tasty twist and all go-to main dishes for your weekend cookout spread.

What’s the Best Way to Cook Corned Beef?

Everything you need to know about how to cook corned beef and cabbage on the stovetop, in the Instant Pot and more.