Potatoes are a universally beloved vegetable. But white potatoes are part of the Solanaceae (or nightshade) family, and can cause inflammation and joint pain. Luckily, sweet potatoes contain that same grounding, starchy quality, but conversely, help to reduce inflammation.
Sweet potatoes can be used in place of regular white potatoes in almost any recipe. However, the taste is markedly different. As the name suggests, this root vegetable sweetens as it cooks. You can enhance the natural sweetness by seasoning it with coconut oil and cinnamon. Alternatively, you can tone it down with olive oil, sea salt, and fresh herbs.
Baked Sweet Potatoes
4 medium sweet potatoes
- Preheat the oven to 400°
- Wash and scrub the potatoes with a vegetable brush, and pat them dry with a clean kitchen towel. Evenly pierce the skin around each potato a few times with a fork.
- Line the potatoes up on a baking tray and place on the middle rack of the oven. Roast until the potatoes are soft and tender when pierced with a knife, 45 to 55 minutes, depending on the size.
- Let cool on the baking tray before making a slit in the top of each one. They’ll keep in the refrigerator for up to 4 days.
- Sweet Potatoes with Ghee. Once you make a slit in the potato, top it with a dollop of ghee. Carefully incorporate it into the flesh with a fork. Season with salt and more ghee to taste. Add fresh herbs, if desired.
- Sweet Potatoes with Coconut Oil. Once you make a slit in the potato, top it with a dollop of coconut oil. Carefully incorporate it into the flesh with a fork. Season with salt and more oil to taste. Add fresh herbs, if desired.
- Sweet Potatoes with Sautéed Greens and Beans. Sauté some chopped garlic in olive oil until fragrant. Add a few handfuls of torn Swiss chard and cooked white beans, and sauté until the greens wilt. Season with salt and pepper. After the potatoes are cooked and slightly cooled, cut them in half and break up the flesh with a fork. Season with olive oil, salt, and pepper. Top with the greens and beans.
Sweet potatoes come in a variety of sizes, so be sure the ones you select are relatively similar. Otherwise, some will cook faster than others.
Sweet potatoes are high (very high!) in vitamin A, a fat-soluble vitamin that plays an integral role in eye health. This vitamin is also great for maintaining skin, immune, and neurological health.
Make sweet potato hash with leftovers. Simply heat a cast iron skillet and add oil or tallow. Chop the baked sweet potatoes and add them to the hot skillet in a single layer. Let cook until the potatoes turn golden and crisp. Flip to cook on the other side. Season well with salt, pepper, and any other desired seasonings to taste.