Sweet Potatoes—So Good, So Healthy!

(We’ve had many requests for more information and recipes on sweet potatoes, so for the next few weeks you’ll find it here!)

A Few Quick Serving Ideas:

(Sweet potato, baked, with skin: 95.39 calories)

Purée cooked sweet potatoes with bananas, maple syrup and cinnamon. Top with chopped walnuts.

Steam cubed sweet potatoes, tofu, and broccoli. Mix in raisins and serve hot or cold with a curried vinaigrette dressing.

Although desserts made with sweet potatoes are an autumn favorite, they can be enjoyed year round. Try making sweet potato pie, bread, muffins or pudding.

Baked sweet potatoes are delicious even when served cold and therefore make a great food to pack in to-go lunches.

Sweet Potato Custard

Sweet potatoes and bananas combine to make a flavorful low fat custard made with evaporated skim milk and no added fat. Unbelievably good!

1 cup mashed cooked sweet potato
1/2 cup mashed banana (about 2 small)
1 cup evaporated skim milk
2 Tbsp packed brown sugar
2 beaten egg yolks (or 1/3 cup egg substitute)
1/2 tsp salt
as needed nonstick cooking spray
1/4 cup raisins
1 Tbsp sugar
1 tsp ground cinnamon

1. In a medium bowl, stir together sweet potato and banana.
2. Add milk, blending well.
3. Add brown sugar, egg yolks, and salt, mixing thoroughly.
4. Spray a 1–quart casserole with nonstick cooking spray. Transfer sweet potato mixture to casserole dish.
5. Combine raisins, sugar, and cinnamon; sprinkle over top of sweet potato mixture.
6. Bake in a preheated 325º F oven for 40–45 minutes or until a knife inserted near center comes out clean.

Yield: 6 servings – Serving Size: 1/2 cup

Each serving provides:
Calories: 144
Total fat: 2 g