This time of year, many people like their potatoes sweet and with marshmallows. But the super food that is the sweet potato doesn’t have to be laden with sugar and cream to be delicious. There are a number of ways to enjoy your sweet potatoes this season without sending yourself into a sugar coma. And, when so many dishes on the dinner table are unhealthy, a nutritious sweet potato dish is especially welcomed. These recipes yield dishes healthier than the usual sweet potato casserole, but they’ll prove to be just as popular.
1. Cinnamon Mashed Sweet Potatoes
First up is a recipe from Melissa’s Healthy Kitchen for cinnamon mashed sweet potatoes. You won’t find marshmallows or sugar on this ingredients list, but Greek yogurt, cinnamon, curry powder, and coriander make appearances. The Greek yogurt makes the sweet potato mash creamy, while the spices give it a kick.
- 3 pounds sweet potatoes
- 1/3 cup low fat Greek yogurt
- ¼ cup non-hydrogenated butter substitute
- ¼ teaspoon curry powder
- ¼ teaspoon cinnamon
- 1/8 teaspoon ground coriander
Directions: Preheat an oven to 415 degrees Fahrenheit. Scrub the sweet potatoes. Poke each potato with a fork. Wrap the sweet potatoes in pairs with tin foil. Place sweet potatoes on a baking sheet and bake for 30-35 minutes.
When the sweet potatoes have cooled, take off their skins, and break them down into chunks. Transfer the sweet potato pieces to a food processor. Pulse until the potatoes are smooth, adding the Greek yogurt and margarine, mashing the sweet potatoes as you go. Season with the curry, cinnamon and coriander. Pulse or mash until combined.
2. Maple-Baked Sweet Potatoes
Next are maple-baked sweet potatoes from Food & Wine. This recipe has you sweetening your potatoes with butter and pure maple syrup, but it also lets the naturally sweet taste of the potatoes shine. You’ll bake your potatoes for 20 to 25 minutes and then they’re ready to be plated. These maple-baked sweet potatoes prove a little butter and syrup go a long way.
- 4 medium sweet potatoes (3 pounds), peeled and sliced 1 ½ inch thick
- ½ teaspoon salt
- ¾ teaspoon freshly ground pepper
- 3 tablespoons unsalted butter, cut into 1/2-inch pieces
- 1/3 cup pure maple syrup
- 1/3 cup water
Directions: Preheat the oven to 400 degrees Fahrenheit. Cover the sweet potato slices with water and bring to a boil in a large saucepan. Reduce the heat to moderate and cook until just tender, about 5 minutes. Drain well.
Arrange the sweet potatoes in a large gratin dish. Season with the salt and pepper, then dot with the butter pieces. Drizzle the maple syrup over the sweet potatoes, sprinkle with the water and bake for 15 minutes. Turn the sweet potatoes over and bake for about 25 minutes longer, until they’re tender and lightly browned.
3. Lightened-Up Sweet Potato Casserole
This sweet potato casserole from Taste of Home calls for fat-free milk and only 2 tablespoons of brown sugar, along with an egg substitute and cinnamon. Bake your coated sweet potatoes for 30 minutes and then they’re ready to be served. With all the decadent dishes at your Thanksgiving table, you might as well consider lightening up your traditional casserole.
- 3 pounds sweet potatoes, peeled and cut into chunks
- 1/3 cup fat-free milk
- ¼ cup egg substitute
- 2 tablespoons brown sugar
- ½ teaspoon salt
- ½ teaspoon vanilla extract
- ¼ teaspoon ground cinnamon
Directions: Place sweet potatoes in a large saucepan or Dutch oven; cover with water. Bring to a boil. Reduce heat; cover and cook for 25-30 minutes or until tender. Drain.
In a large bowl, beat the sweet potatoes, milk, egg substitute, brown sugar, salt and vanilla until smooth. Transfer to a 1-½ quart baking dish coated with cooking spray. Sprinkle with cinnamon. Bake, uncovered, at 350 degrees for 25-30 minutes or until heated through.
4. Roasted Sweet Potatoes with Honey and Cinnamon
Our next recipe from Food Network also has you roasting your sweet potatoes, but this time, they’re tossed in olive oil, cinnamon, and honey. That’s all you need for a plate of potatoes that are naturally sweet, and you’ll be surprised by how flavorful your side dish is with only a handful of ingredients. For an extra kick, sprinkle some salt and pepper over your potatoes and enjoy their crunchy goodness cut into cubes.
- 4 sweet potatoes, peeled and cut into 1-inch cubes
- ¼ cup extra-virgin olive oil, plus more for drizzling potatoes after cooked
- ¼ cup honey
- 2 teaspoons ground cinnamon
- Salt and freshly ground black pepper
Directions: Preheat oven to 375 degrees Fahrenheit. Lay the sweet potatoes out in a single layer on a roasting tray. Drizzle the oil, honey, cinnamon, salt and pepper over the potatoes. Roast for 25 to 30 minutes in oven or until tender.
Take sweet potatoes out of the oven and transfer them to a serving platter. Drizzle with more extra-virgin olive oil.
5. Roasted Garlic and Sweet Potato Soup
For a deviation from your typical dishes, you can serve your sweet potatoes in soup form. Take this roasted garlic and sweet potato soup from Taste of Home as an example. One serving yields only 109 calories and 4 grams of protein. To make the soup, you’ll first roast your garlic, onions, and sweet potatoes, and then combine them in a blender with broth, parsley, thyme, salt, and pepper. After that, it’s time to eat. This garlic and sweet potato soup will warm you in the best way without making you feel bloated.
- 1 whole garlic bulb
- 3 teaspoons olive oil, divided
- 2½ pounds sweet potatoes (about 4 large), peeled and cut into ½-inch slices
- 2 large onions, cut into wedges
- 6 cups reduced-sodium chicken broth, divided
- 2 tablespoons minced fresh parsley
- 1 tablespoon minced fresh thyme or 1 teaspoon dried thyme
- ¼ teaspoon salt
- 1/8 teaspoon pepper
Directions: Preheat oven to 425 degrees Fahrenheit. Remove outer skin from garlic bulb. Cut top off bulb; brush with ½ teaspoon oil. Wrap in heavy-duty foil. Place sweet potatoes and onions in a 15-inch by 10-inch by 1-inch baking pan coated with cooking spray. Drizzle with remaining oil; toss to coat.
Bake garlic and vegetables for 30-35 minutes or until tender. Cool for 10-15 minutes.
Place 1 ½ cups broth, parsley, thyme, salt and pepper in a blender. Squeeze softened garlic into mixture; cover and process until smooth. Transfer to a large saucepan.
In batches, process the sweet potatoes, onions and remaining broth until smooth; add to garlic mixture. Cook, stirring occasionally, until heated through.
6. Sweet Potato Salad with Cranberry-Chipotle Dressing
Last is a salad starring sweet potatoes from Cooking Light. This healthy dish is greens-free, as it’s all about the big chunks of sweet potatoes, pepitas, onions, cilantro, and cranberries. A chipotle dressing finishes things off. The competing flavors of sweet, savory, and spicy make this salad one that your guests will love, and it proves once again how tasty simple roasted sweet potatoes can be.
- 2 ½ pounds sweet potatoes, peeled and cut into 2-inch pieces
- 3 tablespoons olive oil, divided
- ¾ teaspoon kosher salt
- ½ teaspoon freshly ground black pepper
- ¾ cup fresh or frozen cranberries
- ¼ cup water
- 2 teaspoons honey
- 1 (7-ounce) can chipotle chiles in adobo sauce
- ½ cup pepitas (pumpkin seeds)
- ¾ cup chopped green onions
- ¼ cup fresh cilantro leaves
Directions: Preheat oven to 450 degrees Fahrenheit. Place sweet potatoes on a large jelly-roll pan. Drizzle with 2 tablespoons oil, and sprinkle with salt and pepper; toss to coat. Bake at 450 degrees for 30 minutes or until tender, turning after 15 minutes.
Place remaining 1 tablespoon oil, cranberries, water, and honey in a saucepan. Remove 1 or 2 chiles from can; finely chop to equal 1 tablespoon. Add chopped chipotle and 1 teaspoon adobo sauce to pan (reserve remaining chiles and sauce for another use). Place pan over medium-low heat; bring to a boil. Cover, reduce heat, and cook 10 minutes or until cranberries pop, stirring occasionally. Remove from heat. Mash with a potato masher or fork until chunky.
Place pepitas in a medium skillet; cook over medium heat 4 minutes or until lightly browned, shaking pan frequently.
Combine potatoes, pepitas, onions, and cilantro in a bowl. Add cranberry mixture to bowl; toss gently to coat.