Quick and Healthy Sweet Potato Recipes 

Sweet potatoes can be baked, boiled, microwaved, grilled, pureed, and diced into chunks or sliced julienne. They can be served as fries or shredded and added to rice or pasta dishes. Sweet potatoes can be added to baked goods as well. Try seasoning with sweet or savory spices. They pair nicely with cinnamon, ginger, or nutmeg or with fresh herbs like thyme, rosemary, garlic and parmesan cheese. Learn more about sweet potatoes from the USDA.

Baked: Wash, trim and heat potatoes in oven at 350ºF without peeling until slightly soft. Cool, remove peel and wrap individually in aluminum foil. Place in polyethylene bags and freeze. Complete the baking in an oven at 350ºF immediately before serving, leaving the potatoes wrapped in foil.


Nutritional Value and Health Benefits of Sweet Potatoes

Nutrition Facts

Serving size, 1 medium (150 g), baked, peel eaten)

  • Calories 142
  • Protein 3.2 grams
  • Carbohydrates 32.7 grams
  • Dietary Fiber 5.3 grams
  • Vitamin D 0 mcg
  • Calcium 57 mg
  • Iron 1.5 mg
  • Potassium 717 mg


Preparation and Serving

Select firm, small to medium-sized potatoes with smooth skin. Avoid cracks, soft spots and blemishes. Handle sweet potatoes carefully to prevent bruising. Never place a sweet potato in the refrigerator. Store in a cool, dark place for use within 3-5 weeks. 


Home Preservation


Sweet potatoes are a "low acid" vegetable so they need to pressure canned (hot pack recommended). For safe home canning of sweet potatoes, please refer to this step-by-step recipe from the National Center of Home Food Preservation.


Choose medium to large sweet potatoes that have been cured for at least one week. Sort according to size and wash.

  • Cook until almost tender in water, in steam, in a pressure cooker or in the oven.
  • Let stand at room temperature until cool.
  • Peel sweet potatoes, cut in halves, slice or mash.
  • If desired, to prevent darkening, dip whole sweet potatoes or slices for 5 seconds in a solution of 1/2 cup lemon juice to 1 quart water.
  • To keep mashed sweet potatoes from darkening, mix 2 tablespoons orange or lemon juice with each quart of mashed sweet potatoes.
  • Pack into containers, leaving 1/2-inch headspace. Seal and freeze.