Naturally sweet, hearty, and versatile, sweet potatoes are a staple in plant-forward cooking. You can roast, mash, bake, or blend them into soups. They’re also delicious in grain bowls and casseroles.
Best of all, sweet potatoes offer more than great flavor. They provide fiber, vitamins, minerals, and beneficial plant compounds. Their fiber content can also help make meals more satisfying.
Health Benefits of Sweet Potatoes
Bright orange sweet potatoes are especially rich in beta-carotene, a powerful antioxidant. The body converts beta-carotene into vitamin A, which supports healthy vision and normal immune function.
In addition, sweet potatoes provide dietary fiber. Fiber supports digestive health and can help you feel satisfied after eating.
Sweet potatoes also provide vitamins B6, C, and E. Therefore, they can be a nutritious addition to a balanced, plant-forward diet.
How to Buy Sweet Potatoes
When shopping, look for small to medium sweet potatoes that feel firm and heavy for their size. In addition, choose potatoes with smooth skin and few blemishes.
However, avoid sweet potatoes that are wrinkled, soft, or beginning to sprout.
How to Store Sweet Potatoes
For best results, keep sweet potatoes in a cool, dark, dry, and well-ventilated place. Under good storage conditions, they can stay fresh for several weeks.
However, don’t store raw sweet potatoes in the refrigerator. Cold temperatures can affect their texture and flavor.
How to Prepare Sweet Potatoes
Baking and roasting are two classic ways to prepare sweet potatoes. However, grilling is another delicious option.
To grill them, slice the sweet potatoes lengthwise into 1/4-inch-thick pieces. Next, brush the slices lightly with olive oil and season them with salt and pepper.
Finally, grill over medium heat until the slices are golden and tender.
Sweet Potato Colors and More
Sweet potatoes belong to the morning glory family. Interestingly, people also eat the young leaves and shoots as greens in some cuisines.
Although all varieties offer valuable nutrients, their nutritional profiles vary by color. For example, orange sweet potatoes are especially rich in beta-carotene.
Purple sweet potatoes get their striking color from plant pigments called anthocyanins. In contrast, white sweet potatoes have a milder flavor and contain different amounts of antioxidant compounds.
Regardless of the variety you choose, sweet potatoes offer an easy way to add fiber, nutrients, color, and natural sweetness to your meals.
Looking for more plant-based basics? Visit our Nutrition Guide.