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Phase 2 Veggie Recipes
Sweet Potatoes
Although sweet potatoes are often called yams, they are actually two very different vegetables. From http://www.sweetpotatoawareness.org/: While American grocery stores use the terms interchangeably, what they are always referring to is actually a sweet potato, not a yam. Garnet Yams and Jewel Yams, for instance, aren’t yams at all — they’re sweet potatoes . . . chances are you’ll never accidentally buy an actual yam instead of a sweet potato at your local grocery. You can find “true” yams as well as other varieties of sweet potatoes in Caribbean and Asian specialty grocery stores.
Although the terms are generally used interchangeably, the U.S. Department of Agriculture requires that the label "yam" always be accompanied by "sweet potato."
Cooking sweet potatoes Sweet potatoes taste better when baked in a conventional oven. Cooking in a microwave destroys some of the nutrients and changes the molecular structure of foods. Boiled sweet potatoes also lose some nutrients and flavor in the cooking water, but are not otherwise harmful as are microwaved foods.
Easy Roasted Sweet PotatoesFour to six servings.
2 lbs. sweet potatoes, cut into chunks 1 teaspoon Kosher salt 3 tbsp. olive oil
Preheat your oven to 425 degrees F. Spread the sweet potato chunks in the bottom of a roasting pan. Drizzle them with olive oil and sprinkle with salt. Roast the potatoes for about 25 minutes, stirring them occasionally to brown all sides. They will be fork tender and golden brown when done.
Simple Roasted Sweet Potato WedgesFrom www.diabetic-recipes.com.
2 1/2 pounds sweet potatoes 2 teaspoons olive oil Butter-flavored refrigerated cooking spray Salt to taste (optional)
Preheat oven to 425°F. Line a heavy baking sheet with aluminum foil.
Peel the potatoes and cut into similar sized wedges, about 16 wedges per potato.
Toss with oil and coat with cooking spray. Arrange the potatoes in a single layer on the prepared baking sheet and roast until browned and tender when pierced with a fork, about 30 minutes. Serve immediately.
Oven-Roasted Sweet Potatoes and OnionsFrom Cooking Light Online.
4 medium peeled sweet potatoes, cut into 2-inch pieces (about 2 1/4 lb) 2 medium Vidalia or other sweet onions, cut into 1-inch pieces (about 1 pound) 2 tablespoons extra-virgin olive oil 3/4 teaspoon garlic-pepper blend (such as Lawry's) 1/2 teaspoon salt
Preheat oven to 425º. Combine all ingredients in a 13 x 9-inch baking dish, tossing to coat. Bake for 35 minutes or until tender, stirring occasionally.
Roasted Herbed Sweet Potato WedgesFour servings.
2 large sweet potatoes, scrubbed (or, if preferred, peeled) 2 tablespoons olive oil 1 teaspoon dried rosemary leaves 1 teaspoon dried marjoram leaves Salt and pepper to taste
Preheat oven to 400° F. Cut the potatoes into wedges about the size of steak fries. Place in a bowl. Drizzle with just enough oil to coat. Add the herbs, salt, and pepper; toss well.
Place on a baking sheet or in a shallow baking pan in one layer. Bake until tender, about 30 minutes, depending on size. Serve immediately. These are also good at room temperature.
Note: You can use any herbs you prefer.
Roasted Sweet Potatoes with Fresh Thyme
2 sweet potatoes (about 1 lb each) 2 tablespoons extra-virgin olive oil 1 tablespoon finely chopped fresh thyme Coarse salt and freshly ground pepper
Bake until golden brown and very tender. 35 to 45 minutes.
Baked Sweet Potato Wedges with Dried Thyme Two servings.
2 small sweet potatoes (about 5 ounces each) 1/4 tsp salt fresh ground black pepper 1/8 tsp dried thyme leaves spray olive oil
Place a large skillet in the oven and preheat to 325°F.
Scrub the sweet potatoes well and then cut into wedges. It’s easiest to cut them in half lengthwise and then quarters and then eighths.
When the oven is hot spray the pan lightly with oil. Add the sweet potato wedges and sprinkle the salt, pepper, and thyme over the top. Spray lightly with olive oil.
Return the pan to the oven and cook for about 25 minutes, tossing frequently.
Serve hot.
Spicy Roasted Sweet Potato SpearsTwelve servings.
6 medium sweet potatoes, about 4 pounds 3 tablespoons olive oil 1 teaspoon ground ginger 1 teaspoon ground cumin 1 teaspoon salt 1/4 teaspoon black pepper Cooking spray
Preheat oven to 400 degrees. Peel sweet potatoes and cut lengthwise into quarters. Cut each quarter lengthwise into 2 wedges no wider than 3/4 inch. Toss with oil. Combine ginger, cumin, salt and pepper and toss with sweet potatoes.
Line baking sheet with foil; coat foil with cooking spray. Place wedges in single layer on baking sheet and roast 10 minutes, or until bottoms are lightly browned. Turn wedges over and brown 10 minutes longer. Potatoes should be tender when pricked with a fork.
To reheat, place in a 350-degree oven 5 to 7 minutes.
Oregano-Roasted Sweet Potatoes
3 large sweet potatoes 2 tablespoons extra-virgin olive oil 1/2 teaspoon dried oregano 1/2 teaspoon salt 1/2 teaspoon ground black pepper
Preheat oven to 350 degrees F. Coat the bottom of a glass or nonstick baking dish with olive oil, just enough to coat.
Wash and peel the sweet potatoes. Cut them into medium size pieces. Place the cut sweet potatoes in the baking dish and turn them so that they are coated with the olive oil. Sprinkle moderately with oregano, salt, and pepper (to taste).
Bake in preheated oven for 60 minutes or until soft.
Rosemary-Roasted Sweet Potatoes with Pine NutsFrom www.fitnessandfreebies.com.
2 lbs sweet potatoes, cut into chunks 1/4 cup toasted pine nuts 3 cloves garlic, peeled and coarsely chopped 1 tablespoon chopped fresh rosemary (or 1 teaspoon dried) 2 tablespoons. chopped parsley 2 tablespoons olive oil 1 teaspoon salt 1/4 teaspoon black pepper
In casserole dish, combine sweet potatoes, garlic, rosemary and olive oil. Toss to coat. Bake at 375 degrees F for 45-50 minutes, turning occasionally. Just before serving, sprinkle with pine nuts, parsley, salt and pepper. Serves 6.
Sweet Potatoes and Applesauce
1 medium to small sweet potato (about 8 oz) baked and completely cooled 1 cup natural applesauce (no sugars added) 1 1/2 teaspoons cinnamon
Remove skin from sweet potato, and mash up in a bowl. Add applesauce and cinnamon. Mix well.
Roasted Sweet Potato SticksFour servings. From http://www.healthwell.com. In this more unusual approach, sweet potatoes, which are full of fiber and beta-carotene, are cut into long wedges and roasted until slightly crispy on the outside and creamy on the inside. Butter and sugar are unnecessary and won't be missed.
3 8-ounce sweet potatoes 2-4 tablespoons olive oil (approximate measure) Squeezable lime wedges Salt to taste
Preheat oven to 450°F. Slice unpeeled sweet potatoes in half lengthwise, then slice each half lengthwise into four strips.
Coat a 9" x 13" baking dish with olive oil, then pour remaining olive oil into a small bowl. Use a pastry brush to brush olive oil over cut surfaces of sweet potato wedges, then place them skin-side-down in prepared pan. Roast in lower half of oven for 15 minutes, or until pierced easily with a fork.
Remove pan from oven and let sweet potatoes cool. Transfer to a plate. Sprinkle with lime juice and salt, and eat them right out of the skins with a spoon or whole with your fingers. (If using fingers, make sure the potatoes are cool enough to handle safely.)
Roasted Sweet Potatoes with Garlic and LimeFour servings. From www.cookbooksforsale.com.
2 medium sweet potatoes 1 tablespoon olive oil 1/2 teaspoon salt 1/4 teaspoon black pepper 2 cloves garlic, minced 4 wedges fresh lime
Preheat oven to 375 degrees F. Peel and cube (1-inch) sweet potatoes. Place sweet potatoes onto a baking sheet and toss with olive oil. Sprinkle with salt, pepper and garlic, toss to coat. Spread out in one layer.
Roast 30 to 35 minutes, turning once with spatula. Cook until potatoes are cooked through and begin to brown. Just before serving, squeeze fresh lime juice over potatoes.
Mashed Balsamic Sweet Potatoes
Sweet potatoes are often served in recipes that are extremely sweet—instead of vegetables, they become a dessert. This recipe takes a different approach, with spices and tangy balsamic vinegar taking the place of sweeteners such as brown sugar or marshmallows.
4 pounds sweet potatoes 2 tablespoons butter 1/8 teaspoon ground cinnamon 1/8 teaspoon ground nutmeg 1 cup milk 1 teaspoon salt Black pepper to taste 2 teaspoons balsamic vinegar
Preheat oven to 400 degrees. Bake sweet potatoes 50 minutes, or until done and easily pierced. Cool to lukewarm. Remove skins and place in large mixing bowl.
In a medium saucepan, heat butter over low heat until brown. Add cinnamon and nutmeg; remove from heat. Add milk. Return to heat; bring to a boil. Stir in sweet potatoes; mix well. Add salt, pepper, and vinegar. Cook and stir until heated through.
Serves 6. Per serving: 366 calories, 4.8 grams fat, 11 milligrams cholesterol, 75.6 grams carbohydrates, 9.1 grams fiber, 6.4 grams protein, 454 milligrams sodium.
Whipped Sweet PotatoesTwo servings. From the 12-23-04 Daily Dish.
1 sweet potato (8-ounces) 2 tablespoons low-fat buttermilk 1 teaspoon butter 1/4 teaspoon kosher salt 1/8 teaspoon white pepper Pinch of nutmeg 1/8 teaspoon allspice 2 tablespoons chopped pecans (optional, and better if toasted)
Peel potatoes and chop into medium-sized chunks. Cover with water in large pot and boil until pieces are easily pierced with a fork.
While sweet potatoes cook, toast pecans on rimmed cookie sheet in oven (or use toaster oven and tray and toast on light or medium, being careful not to burn).
Drain sweet potatoes and place in a mixing bowl. Add buttermilk, butter, and spices and mash with potato-masher. With electric hand mixer, whip potatoes until smooth (or just finish mashing by hand). Transfer potatoes to serving dish and top with chopped pecans. Serve immediately or keep warm, uncovered, in a 200° F oven.
This page on-line July 23, 2004
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