Naturally sweet, hearty, and incredibly versatile, sweet potatoes are a staple ingredient in plant-based cooking. They can be roasted, mashed, baked, blended into soups, or added to everything from grain bowls to casseroles. With their rich flavor and vibrant color, sweet potatoes bring warmth and goodness to countless plant-based recipes.
Health Benefits of Sweet Potatoes
Brightly colored sweet potatoes are full of the antioxidant beta-carotene. The body converts beta-carotene to retinol, or vitamin A, which may be good for your eyesight, help prevent some kinds of cancer, and boost immunity. Low in calories and high in fiber, sweet potatoes are a staple on a plant-based diet and are beneficial for anyone looking to shed a few pounds, as the fiber will help keep you fuller longer. They also deliver a good amount of vitamins B6, C, and E.
How to Buy Sweet Potatoes
Buy small to medium-sized sweet potatoes that are firm and heavy, with smooth, flawless skin. Avoid wrinkly or sprouting potatoes.
How to Store Sweet Potatoes
Store in a dry, dark area of approximately 50 degrees. Your potatoes should keep for up to four weeks in this environment. Don’t refrigerate sweet potatoes, as temperatures below 50 degrees can cause hardening, leaving the potato centers solid, even after cooking.
How to Prepare Sweet Potatoes
Baking and roasting sweet potatoes are the most traditional methods of cooking. But you can also grill sweet potatoes by slicing them lengthwise into 1/4-inch-thick slices. Brush with olive oil and season with salt and pepper. Grill over medium heat until golden and tender, about 2 minutes per side.
Sweet Potato Colors and More
Sweet potatoes are part of the morning glory family. The young leaves and shoots are sometimes eaten as greens. And while all sweet potatoes are high in fiber and good sources of potassium and vitamins, each potato has its own uniqueness. Orange sweet potatoes are packed with beta-carotene; purple sweet potatoes, also known as beni-imo in Japan, are high in anthocyanins, and white sweet potatoes are milder in flavor and have fewer antioxidants.
Looking for more plant-based basics? Visit our Nutrition Guide.