7 healthy sweet potato recipes

Feta and kale loaded sweet potato

This sweet potato recipe, with kale, chickpeas and feta, will make a protein-filled lunch or dinner.

Serves: 2

Ingredients

• 2 sweet potatoes
• 210g can of chickpeas
• 1 small red onion, thinly sliced
• 2 tbsp red wine vinegar
• 30g feta, cut into small cubes
• 1 tbsp extra virgin olive oil
• pinch chilli flakes
• 100g kale
• 1 tbsp pumpkin seeds, toasted
• 80g bag rocket

Method

1. Heat the oven to 200C. Prick the sweet potatoes with a fork, then put them in a roasting tin and roast for 40 minutes.

2. Add the chickpeas to the tin and roast for 10 minutes, until they are slightly crisp and the potatoes are tender.

3. While the potatoes are cooking, mix the onion with the red wine vinegar and a pinch of sugar and salt. In a separate bowl, mix the feta with the olive oil and chilli flakes.

4. When the potatoes are nearly done, cook the kale in a pan with 50ml of water, for 3 minutes or until it has wilted.

5. Halve the potatoes and top them with the chickpeas, feta, onions, kale and pumpkin seeds. Serve the rocket on the side, with the vinegar from the onion.

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Charred sweet potatoes with honey and olive oil

This easy dish will make your sweet potatoes even sweeter.

Serves: 8

Ingredients

• 8 small or 4 large Japanese sweet potatoes
• 4 tbsp olive oil
• 60ml honey
• 60ml white wine vinegar
• table salt
• sea salt
• ground black pepper

Method

1. Heat the grill to a medium-high heat.

2. Rub the sweet potatoes with 2 tbsp of the olive oil and wrap them in foil.

3. Grill the potatoes for 30 to 45 minutes, turning every 5 minutes, until they’re tender.

4. Meanwhile, bring the honey, vinegar and table salt to the boil in a saucepan. Simmer until thickened (about 4 minutes).

5. Cut the potatoes in half lengthwise and rub them with1 tbsp of oil, then season with table salt.

6. Grill the potatoes cut-side down for 5 minutes, until lightly charred, then brush them with the honey mixture.

7. Serve the potatoes on a platter, topped with more honey mixture, the remaining oil, and sea salt and pepper.

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Chicken and rice soup

There’s nothing like a bowl of homemade chicken soup to warm you up on a cold day.

Serves: 2 to 4

Ingredients

• 350g skinless, boneless chicken thighs
• 60g jasmine rice, rinsed
• 4 garlic cloves, thinly sliced
• 5cm piece of ginger, thinly sliced
• salt
• 2 small sweet potatoes, unpeeled, cut into 1.5cm-thick discs
• 2 tbsp fresh lemon juice
• 2 tbsp soy sauce
• ½ bunch fresh coriander, chopped
• ground black pepper

Method

1. Boil the chicken, rice, ginger, garlic and 1.2 litres of water in a large saucepan.

2. Add a pinch of salt and simmer for 10 to 12 minutes.

3. Add the potatoes and simmer, stirring occasionally, for 15 to 20 minutes, until the potatoes and rice are tender.

4. Remove the chicken, shred it, then return it to the pot.

5. Add the lemon juice and soy sauce and season with salt if needed.

6. Divide the soup into bowls and top with the coriander and black pepper.

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Healthy mashed sweet potatoes

These easy-to-make mashed sweet potatoes are a filling, tasty addition to any meal.

Serves: 6 to 8

Ingredients

• 680g sweet potatoes
• 680g Yukon gold potatoes
• 125ml milk
• 1 garlic clove, grated
• 2 tbsp chopped chives
• 1 tsp salt
• ground black pepper

Method

1. Peel and dice the potatoes. Place the Yukon potatoes in a pot, cover with water and bring to the boil.

2. After 5 minutes, add the sweet potatoes.

3. Boil for another 10 to 15 minutes, until all the potatoes are tender.

4. Drain the potatoes, reserving 125ml water.

5. Add the potatoes and the reserved water back to the pot, with the milk, garlic, salt, chives and pepper. Mash the mixture and serve.

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Sesame salmon, broccoli and sweet potato mash

This tasty combination of salmon, sweet potatoes and vegetables is low in calories and high in healthy omega-3 fatty acids.

Serves: 2

Ingredients

• 1½ tbsp sesame oil
• 1 tbsp low-salt soy sauce
• thumb-sized piece of ginger, grated
• 1 garlic clove, crushed
• 1 tsp honey
• 2 sweet potatoes, scrubbed and cut into wedges
• 1 lime, cut into wedges
• 2 boneless, skinless salmon fillets
• 250g purple sprouting broccoli
• 1 tbsp sesame seeds
• 1 red chilli, thinly sliced

Method

1. Heat the oven to 200C and line a tray with baking paper.

2. In a bowl, mix ½ tbsp of the sesame oil with the soy sauce, ginger, garlic and honey.

3. Place the sweet potato wedges and lime wedges in a glass bowl, cover with cling film and microwave for 10 to 14 minutes, until soft.

4. Meanwhile, spread the broccoli and salmon on the baking tray, top with the sesame oil mixture and season.

5. Roast in the oven for 10-12 minutes, then top with the sesame seeds.

6. Remove the lime wedges from the sweet potatoes, then mash them. Mix in the rest of the sesame oil and the sliced chilli.

7. Divide everything between 2 plates and serve.

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Thai sweet potato noodle bowl

Enjoy all the flavours of Thai food in this delicious and healthy dish.

Serves: 4

Ingredients

• 2 ½ tbsp sesame oil
• 2 medium sweet potatoes, spiralized into thick noodles
• 150g thinly sliced red pepper
• ¾ tsp salt
• 2 x 60ml water
• 90g baby spinach
• 225g extra-firm tofu, cut into cubes
• 120ml canned light coconut milk
• 3 tbsp almond butter
• 2 tbsp fresh curry paste
• 40g chopped unsalted cashews
• 4 lime wedges

Method

1. Heat 1 ½ tbsp of the oil in a large, nonstick pan.

2. Add the sweet potato noodles, pepper and ½ tsp salt and cook for 5 minutes.

3. Add 60ml water, then cover and cook for 3 minutes. Uncover and cook for 2 minutes.

4. Stir in the spinach and cook until wilted. Place the mixture in a bowl.

5. Add the other 1 tbsp of oil and the tofu to the pan and cook for 4 minutes.

6. Combine 60ml water, ¼ tsp salt, the coconut milk, almond butter and curry paste in a bowl.

7. Add ½ the sauce mixture to the potato noodles and toss.

8. Divide the noodles into 4 bowls and top with the tofu, remaining sauce and cashews. Serve with lime wedges.

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Sweet potato toast

Sweet potato makes a delicious and nutritious alternative to regular toast.

Serves: 4 to 6

Ingredients

• 1 large sweet potato, rinsed and scrubbed clean
• toppings – such as mashed avocado, egg, peanut butter

Method

1. Slice the sweet potato into slices about 6mm thick.

2. Insert the slices into a toaster and toast on high. The sweet potato is ready when it can easily be pierced by a fork (take it out of the toaster before testing).

3. Top the toast with your chosen toppings and serve.

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