7 healthy sweet potato recipes (2024)

Sweet potatoes have a very sweet taste and will be perfect to accompany your recipes. Discover our healthy sweet potato recipes to improve your diet!

Contrary to popular belief, sweet potatoes are less energetic than traditional potatoes. 440 calories per 110g forPotatocompared to 115 calories for its orange cousin.

Both gluten-free, the two cousins ​​are struggling in the race for flavors. More French, the traditional potato is often a “cheat meal” of the week. Fries, crisps, gratin dauphinois and other salty treats, potatoes get a bad rap whilesweet potato, stuffed casserole style, immediately sounds better!

TheYam, it is much more exotic and has become a must in the healthy world. And this climb to the top can be explained very simply! If the sweet potato is at the top in the hearts of healthy foodies, it is thanks to itsVery low Glycemic Index.

L’Glycemic Indexof a food represents its “capacity to increase blood sugar levels” after ingestion.
The body constantly struggles to maintain a certain balance. He is the master in the art of self-regulation. And “too much” or even “not enough” does not suit him very much.
When you eat foodIG skin, this food will create a surplus of sugar in your blood. Consequence: your body will evacuate it by storing it (hello little bulges!) or will use it as energy via insulin which, through somewhat complex mechanisms, will lead you to an almost inevitable craving.

So, to fully understand this new ally in your "healthy way of life", here are some ideas for bringing sweet potatoes into your daily life.

Enjoy,

The Scouts

1.Sweet potato soup the perfect healthy recipe

7 healthy sweet potato recipes (1)Source : WeHeartIt

Ingredients :

1 small butternut squash
1 large sweet potato
2 carrots
250ml of milk
1 tbsp olive oil
1bouquet garni
Salt pepper
The white of a leek cut into slices
1 yellow onion, sliced
A few sage leaves
A few chanterelles (for decoration)

Recipe :

Preheat your oven to 180°C.

Cut the butternut in half and core it.

Place the squash (flesh side down) in a baking dish filled halfway with water.

Bake the butternut squash for about 45 minutes.

After peeling them, cut the sweet potatoes and carrots into small pieces.

In a bowl, mix the olive oil, bouquet garni, sage, salt, pepper and immerse the cut vegetable pieces.

Leave to infuse for a few minutes.

Add the sliced ​​sweet potatoes, carrots and leek to the dish in the oven.

After about 30 minutes of cooking, remove all ingredients from the dish and set aside.

In a pan, heat the tablespoon of olive oil and sauté all the ingredients (including the chopped onion that was not in the oven).

When everything is golden brown, mix everything using a mixing arm or blender.

When it comes out of the blender, add the milk to give the soup a creamy side.

Brown the chanterelles if you wish and place them on top of your soup.

2. Sweet potato gratin dauphinois revisited and healthy!

7 healthy sweet potato recipes (2)Source : Mastercook

Ingredients :

3 sweet potatoes, cut with a mandolin
3 tbsp olive oil
2 tbsp harissa
2 tbsp maple syrup
1 tsp of salt
2 cloves of garlic, minced
3 tbsp of “Dukkah” (mixture of nuts and spices of oriental origin)

Dukkah:

75g roasted almonds

2 tbsp toasted sesame seeds (yes, it's goodthe small sesame seeds that you put in your roast salmon.)
1 tbsp coriander

2 tsp cumin powder
1 tsp pepper
A pinch of salt

Recipe :

Preheat your oven to 200°C.

In a salad bowl, pour the olive oil, harissa, maple syrup and salt, then immerse the sweet potato strips.

Then place the sweet potato strips in a baking dish, interposing garlic between certain strips.

Bake the dish topped with a dome of baking paper for around 40 minutes.

Remove the baking paper and bake again for 15 minutes.

While waiting for the cooking to finish, prepare your “Dukkah”.

In a dry pan, toast the sesame seeds for about 2 to 3 minutes.

Add all the spices, salt and almonds to the toasted sesame seeds.

Crush everything roughly using a pestle.

Once your gratin is cooked, remove it from the oven and sprinkle it with the freshly ground “Dukkah”.

7 healthy sweet potato recipes (3)

3.Sweet potato cake, coconut milk & pecans: a healthy alternative

7 healthy sweet potato recipes (4)Source : WeHeartIt

Ingredients :

1 large sweet potato, peeled and grated
1 red apple, peeled and grated
2 eggs
125ml coconut milk
60ml raisins
A handful of pecans
2 tbsp coconut oil
1 tsp cinnamon powder
A pinch of nutmeg
A pinch of salt

Recipe :

Preheat your oven to 200°C.

Take a medium frying pan to heat the coconut oil.

Add the grated sweet potato and cook until soft and golden, then add the grated apple, salt and spices.

Continue to cook for about 5 minutes then add the beaten egg and coconut milk while stirring.

Add the raisins and pecans on top of the mixture.

Bake for 10 minutes.

4. The healthy recipe for sweet potato and spinach gnocchi

7 healthy sweet potato recipes (5)Source: lapausegourmande.fr

Ingredients :

1kg of sweet potatoes
280g flour

125g the ricotta
1 egg

30g parmesan

1 tsp of salt
1 tsp nutmeg

A pinch of pepper

A handful of finely chopped spinach

Trim :

100g hazelnuts

200ml full-fat liquid cream or soy cream

a few shavings of parmesan

Recipe :

Preheat your oven to 200°C.

Prick the unpeeled sweet potatoes with a fork and cook in the oven for 45 minutes until very tender.


Cut the potatoes in 2, let cool and collect the flesh in a bowl.

Using a potato masher or blender, mash the potatoes until you get the smoothest consistency possible.


Add the ricotta, parmesan, salt, pepper, nutmeg, whole egg and chopped basil.

Mix again.

Add the flour and mix until you obtain a hom*ogeneous dough.

Refrigerate the dough for 2 hours.

On a well-floured work surface, take a little dough and roll into a 1 cm diameter sausage.

Cut the sausages into small pieces of dough measuring 1 to 2 centimeters.

Mark the sections with the tip of your fork.

Then simply roll the ends of dough into ball-shaped gnocchi.


Heat a large pot of salted water and cook the gnocchi until they rise to the surface (about 3 minutes).

Drain the gnocchi.


Last step: in a non-stick pan, pour a little olive oil and fry the gnocchi until they are nicely browned.

When serving, garnish your gnocchi with baby spinach, hazelnuts and a few shavings of parmesan.

5. Roasted sweet potato sticks: the healthy recipe that beats fast food

7 healthy sweet potato recipes (6)Source : theendlessmeal

Ingredients :

2 large sweet potatoes
1 tbsp olive oil
1 tsp paprika (and 1 tsp chilli if you like)
1 tsp of salt
A pinch of pepper

Recipe :

Preheat your oven to 200°C.

Take a baking tray and cover it with baking paper.

Cut the sweet potatoes roughly lengthwise, without peeling them.

Spread the potato slices on the baking sheet and sprinkle them with oil and herbs.

Bake for 40 minutes, trying to turn them halfway through cooking.

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6.Baked sweet potato: the healthy winter recipe

7 healthy sweet potato recipes (7)Source : WeHeartIt

Ingredients :

2 sweet potatoes
80g of fresh cheese
50g coarsely chopped walnuts
1 half red onion
A few stalks of chives
60g cheddar (if not addingcheddar in your potato)
Salt pepper

Recipe :

Preheat your oven to 200°C.

Wash your sweet potatoes thoroughly. Wipe them dry and place them on 2 pieces of aluminum foil. Wrap them well and then place them on a baking tray.

Bake for approximately 45 minutes.

When it comes out of the oven, you should be able to insert the tip of a knife into it without difficulty.

Let cool.

Take a little of the flesh from your 2 sweet potatoes, taking care not to go all the way to the skin.

In a salad bowl, put the cream cheese, walnuts, chopped chives, salt, pepper and potato flesh.

Mix everything with a spoon.

Distribute this stuffing among the sweet potatoes and sprinkle with a little grated cheese (if you wish) and return the potatoes to the oven for a few minutes, so that they are nicely grilled.

Before serving, add half the chopped onion, which will give a little freshness and crunch to your recipe.

7. Sweet potato sautéed in salad, the perfect healthy recipe

7 healthy sweet potato recipes (8)Source : WeHeartit

Ingredients :

50g of dough
1 sweet potato
100g arugula
50g brebis feta
2 tbsp olive oil
Salt pepper

Recipe :

Cut your sweet potato into pieces which you will place in a pressure cooker.

Cook your potatoes for about 10 minutes, just to start cooking.

In a pan, heat a tablespoon of olive oil.

Drain the potatoes and brown them in the pan.

At the same time, cook your pasta for the time indicated on the package.

Drain your pasta and add it to the sweet potato pan off the heat.

Directly on the plate, add the arugula, the feta, the remaining spoon of olive oil and season to your liking before serving.

READ ALSO...15 Things All Foodies Will Understand

Cover photo:©WeHeartIt

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7 healthy sweet potato recipes (2024)

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