The rampant meal prepping using sweet potatoes comes not as a surprise most especially if you are one of those people believing that health is very important as these healthy vegetable also referred to as “yam” are rich in fibre, vitamins A, C and B6, and an excellent source of carbohydrates.
Sweet potatoes have a creamy texture and a sweet-spicy flavour that makes them ideal for savoury dishes. There are two types of sweet potatoes, one with bright orange flesh, the other with pale cream flesh.
Aside from its availability in the market, meal prepping with sweet potatoes is easy because it’s very flexible which can be baked, roasted or mashed, and can also be added to risotto, pasta or curry.
- High in vitamin B6
- Good source of vitamin C
- Helps build healthy bones
- Contain iron and support a healthy immune system
- Good source of magnesium, which is the relaxation and anti-stress mineral
- Do not cause blood sugar spikes
- Help ward off cancer and protect against the effects of aging
How to Select
- Look for potatoes that are small to medium in size, with smooth, unbruised skin.
- Avoid any with a white stringy “beard,” a sure sign the potato is overmature and probably tough.
- Though sweet potatoes look hardy, they’re actually quite fragile and spoil easily.
- Any cut or bruise on the surface quickly spreads, ruining the whole potato.
- The sweet potatoes in supermarkets are either the moist, orange-fleshed type or the dry, yellow-fleshed variety that resemble baking potatoes in texture.
- The orange variety has a thicker, more colorful skin, with bright orange flesh. It is much sweeter and moister than other varieties.
How to Store
- Discard bruised sweet potatoes.
- Wrap each one in newspaper.
- Pack the sweet potatoes in a box or basket.
- Store in a cool, dark location. Keep the sweet potatoes in an area that is consistently between 55 and 60 degrees Fahrenheit (13 and 16 degrees Celsius).
- Stored in this manner, the sweet potatoes can last up to 6 months. Remove them from storage gently to prevent bruising.
- Storing in Freezer:
- Wash and peel the sweet potatoes.
- Boil the sweet potatoes for 15 to 20 minutes.
- Slice or mash the sweet potatoes.
- Sprinkle with lemon juice.
- Allow the sweet potatoes to cool before storing them.
- Transfer the sweet potatoes to airtight containers.
- On average, cooked sweet potatoes stored in the freezer can last for 10 to 12 months.
Tips Preparing Sweet Potatoes
- If you purchase organically grown sweet potatoes, you can eat the entire tuber, flesh and skin.
- if you buy conventionally grown ones, you should peel them before eating since sometimes the skin is treated with dye or wax.
- As the flesh of sweet potatoes will darken upon contact with the air, you should cook them immediately after peeling and/or cutting them.
- To prevent oxidation, keep them in a bowl covered completely with water until you are ready to cook them.
Sweet Potatoes Infographics
- 1½ Medium Sweet Potatoes (approximately 1½ C. chopped, pre-cooked)*
- 1 C. Old Fashioned Rolled Oats
- 1 T. Baking Powder
- 1 tsp. Cinnamon
- 3 Packets Stevia (optional)
- 1 Egg
- ¾ C. Unsweetened Vanilla Almond Milk (or milk of choice)
- 1 T. Extra Virgin Coconut Oil (or oil of choice)
- 1 T. Vanilla Extract
- ¼ C. Blueberries
- 1 T. Peanut Butter or Almond Butter
- 1 tsp. Maple Syrup or Honey
- Cook sweet potatoes – either roasting for 45 minutes at 400 degrees or by piercing with a knife, wrapping in a wet paper towel, and microwaving for 6-8 minutes.
- Combine dry ingredients – oats, baking powder, cinnamon, stevia – in a food processor or blender. Pour into a mixing bowl.
- Combine wet ingredients – sweet potato, egg, oil, milk, vanilla – in a food processor or blender.
- Mix wet ingredients into dry until just incorporated.
- Lightly coat waffle iron with cooking spray and pour batter into the iron. Cook according to waffle iron directions.
- Top waffles with fruit, nut butter, etc. Enjoy!
- 7 medium sweet potatoes (the ones with the orange flesh), skin on
- 30 oz / 800 g skinless, boneless chicken breast
- 7 tbsp Skinny Blue Cheese dressing or Ranch dressing
- cilantro or parsley, optional
- 2/3 cup Frank’s Red Hot Original Sauce
- 4 tbsp unsalted butter
- 1 1/2 tbsp white vinegar
- 1/2 tsp Worcestershire sauce
- 1/2 tsp garlic powder
- 1 tsp cornstarch + 1 tbsp water
- Preheat oven to 400F/200C. Line a large baking sheet with aluminium foil, place sweet potatoes on it and bake for 30 minutes or until flesh is very tender (test with a knife). Turn off the oven and keep the sweet potatoes inside to keep them warm.
- In the meantime, place chicken breasts in a large pot, cover with water and cook on medium-high heat for 30 minutes. Drain and transfer breasts on a cutting board or a plate. When cool enough to handle, shred using two forks or your fingers.
- In another large pot (you can use the same one you used for the chicken) over medium heat, combine hot sauce, vinegar, Worcestershire sauce, garlic powder. Add butter and whisk while it’s melting. When butter is incorporated, stir in cornstarch dissolved in 1 tbsp water. Whisk until sauce thickens, about 30 seconds. Turn off the heat and add shredded chicken. Mix thoroughly to cover chicken with sauce.
- Take the sweet potatoes out of the oven, cut them in half lengthwise (without cutting them all the way down so that the two parts stay attached together) and stuff them with shredded buffalo chicken. Drizzle one tablespoon of blue cheese sauce on each sweet potato. Top with fresh herbs if using. Serve immediately.
- 1 lb. boneless chicken breasts
- 1 tablespoon olive oil
- Salt and pepper
- 3 garlic cloves, minced
- 1 medium sweet potato, peeled and diced
- ½ cup chicken broth or water
- ½ lb (225 g) fresh asparagus
- (the spears should be cut at a diagonal in 1 and 2 inch pieces)
- ½ teaspoon fine sea salt
- ½ teaspoon freshly ground black pepper
- ½ teaspoon red chili flakes
- On a plastic board, cut the chicken into small pieces and season with salt and pepper.
- In a skillet over medium heat, add olive oil, garlic and chicken. Sauté the chicken for about 7-10 minutes or until it is cooked though. Don’t forget to stir well. Set chicken aside.
- In the same skillet, add sweet potato and chicken broth.
- Cook for about 7-10minutes or until the sweet potato is cooked.
- Add asparagus and cook for about 4-5 minutes.
- Season with salt, pepper and red chili flakes.