25 Best Sweet Potato Recipes - The Plant Based School (2024)

FAQs

Why do sweet potatoes turn black in an air fryer? ›

Why do my air fryer sweet potato fries turn black? Sweet potatoes contain a higher concentration of sugar than standard potatoes, and caramelize as they cook in the air fryer. If you find the fries are darkening too quickly or deeply, cook at a lower temperature, or for a shorter period of time.

Some recipes for homemade sweet potato fries ask you to soak the fries before cooking. The theory is that soaking draws out starch from inside the potatoes, helping them crisp up.

Boiling may actually retain most of the antioxidant power of sweet potatoes, compared to roasting and steaming. If we compare baking to boiling microscopically, boiling helps thin out the cell walls and gelatinize the starch, which may enhance the bioavailability of nutrients.

Botany 101

Potatoes are part of the nightshade family, while sweet potatoes belong to the morning glory clan. Both are considered root vegetables, meaning the part of the plant you eat grows beneath the soil. Regular potatoes have white or yellow flesh inside, while sweet potatoes are known for having orange innards.

If you'd like, you can soak the sweet potato slices for 30 minutes up to 2 hours before frying to remove excess starch. Personally, though, going through this step didn't make a real difference for my fries. Peels on or off — it's up to you!

Sweet potatoes contain high amounts of oxalates that may increase the risk of calcium-oxalate kidney stones. Sweet potatoes contain beta-carotene, and their excessive consumption can lead to hypervitaminosis A (vitamin A toxicity), in which excess vitamin A accumulates in the liver.

There is not much difference between boiling sweet potatoes with the skins on versus peeling them, but you will get a boost of fiber and potassium if you keep the skin on. The skin also adds a subtle texture to each bite. If you're looking for a smoother mash, peel the potatoes first before boiling.

If you're trying to make the most out of your sweet potatoes and mitigate a potential spike in blood sugar, Sapola suggests boiling this veggie rather than roasting it.

But if stored at normal room temperature, they should be used within a week. Don't wash the potatoes until you are ready to use them because moisture will hasten spoilage.

It's really the best way. Microwaving sweet potatoes cuts down cook time by 45 to 55 minutes, and, according to a 2018 study, helps maintain the potato's nutritional value. All cooking methods cause foods to lose some of their nutrients, but the quicker your potato cooks, the more nutrients it will retain.

How do you eat sweet potatoes for maximum benefit? ›

Preparing sweet potatoes with a little fat — such as coconut oil, olive oil, or avocado — can help boost the absorption of beta carotene since it's a fat-soluble nutrient ( 32 ).

Boiled sweet potatoes affect blood sugar levels far less than other varieties, such as fried, roasted, or baked versions. Longer boiling times reduce the GI further. To support better blood sugar control, it's best to select healthy cooking methods and enjoy sweet potatoes in moderation.

Purple sweet potatoes are a good source of beta-carotene but are an even richer source of anthocyanin pigments, which act as antioxidants that can help reduce inflammation and boost your immune system. Purple sweet potatoes have about three times more anthocyanins than the average blueberry.

There are a couple reasons why the word yam is used so widely as a nickname for the sweet potato. In the early 20th century, sweet potato growers in the Southern US adopted the African word for yam to market their orange-colored potatoes and distinguish them from regular potatoes.

Eating a sweet potato post-workout is ideal as they contain copper, which can help replenish energy levels and protect the cardiovascular, nervous and skeletal system. It also strengthens the tendons needed to lift weights. Just one cup of baked sweet potato contains 36% of your daily copper needs.

Don't store the potatoes whole. Sprinkle the sweet potatoes with 1 tsp of lemon juice to avoid discoloration.

Black rot of sweetpotato is caused by the ascomycete fungus Ceratocystis fimbriata.

The potatoes are still safe to eat, just cut the spots away. If there is an extensive amount of Fusarium, this can give the potatoes an off flavor. You can prevent boiled potatoes from turning black by adding a little vinegar to the water (1 teaspoon per gallon of water should be enough).

After-cooking darkening is caused by the oxidation of the ferri-chlorogenic acid in the boiled or fried potatoes.