When it comes to energizing, flavor-packed spuds, sweet potatoes are hard to beat. One half-cup of them provides 385% (not a typo) of daily vitamin A requirements. Sweet potatoes are also a smart way to load up on fast-acting carbs without throwing your diet out of whack. Here are five of our favorite ways to enjoy them. About the cook Rocco Dispirito is the author of the New York Times best seller Cook Your Butt Off!
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Make a Spaetzle
Directions
Blend 1 cup grated sweet potato, 1 tbsp cold water, 1⁄4 cup egg-white powder, and dashes of salt and nutmeg for 90 seconds.With a spatula, push mixture through a colander and into a pot of 6 quarts boiling water.Let cook 10 seconds, then drain.Cook spaetzle on a skillet until lightly browned.Add chopped sage, spinach, and chicken stock.Cook until stock thickens.Serve in a bowl.
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Microwave Them
Directions
Spray a plate with non-fat cooking spray and sprinkle with a dash of Old Bay seasoning.Peel 6 oz of sweet potato, then slice 1/8-inch thick with a mandoline.Place a single layer of slices on plate.Sprinkle with Old Bay and microwave on high for 1 minute.Flip chips over and heat for another minute.Repeat process for remaining slices.
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Mash Them
Directions
Peel a sweet potato and grate on a box grater’s large holes.Place potato on a plate and stir in 2 tbsp water.Season with 1/8 tsp ground nutmeg, salt, and pepper.Cover with wax paper.Microwave until soft, about 5 minutes.Serve with protein.
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Grill Them
Directions
Preheat grill to high.Cut a sweet potato into 1⁄2-inch-thick disks.Lay them on grill, spray with cooking spray and season with salt and pepper; grill 2 minutes per side.Mix 1⁄2 tbsp coconut nectar with 1⁄2 tsp minced red jalapeño.Drizzle over disks.Top with 1 tbsp plain fat-free Greek yogurt and 3 tbsp pumpkin seeds.
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Make a Truffle
Directions
Place 1⁄2 cup peeled, grated sweet potato in a bowl and microwave 2-3 minutes. Add 2 1⁄2 tsp cocoa powder, 2 packets monk fruit powder, salt, and 1⁄2 tsp coconut oil.Stir and place in freezer for 4 minutes.Place 2 1⁄4 tsp shredded coconut and 1⁄2 tsp erythritol in a bowl.Form potato mixture into 2 balls, place each in the bowl, and coat completely. Serve.
When it comes to energizing, flavor-packed spuds, sweet potatoes are hard to beat. One half-cup of them provides 385% (not a typo) of daily vitamin A requirements. Sweet potatoes are also a smart way to load up on fast-acting carbs without throwing your diet out of whack. Here are five of our favorite ways to enjoy them.
About the cook Rocco Dispirito is the author of the New York Times best seller Cook Your Butt Off!
Make a Spaetzle
Directions
Blend 1 cup grated sweet potato, 1 tbsp cold water, 1⁄4 cup egg-white powder, and dashes of salt and nutmeg for 90 seconds.
With a spatula, push mixture through a colander and into a pot of 6 quarts boiling water.
Let cook 10 seconds, then drain.
Cook spaetzle on a skillet until lightly browned.
Add chopped sage, spinach, and chicken stock.
Cook until stock thickens.
Serve in a bowl.
Microwave Them
Directions
Spray a plate with non-fat cooking spray and sprinkle with a dash of Old Bay seasoning.
Peel 6 oz of sweet potato, then slice 1/8-inch thick with a mandoline.
Place a single layer of slices on plate.
Sprinkle with Old Bay and microwave on high for 1 minute.
Flip chips over and heat for another minute.
Repeat process for remaining slices.
Mash Them
Directions
Peel a sweet potato and grate on a box grater’s large holes.
Place potato on a plate and stir in 2 tbsp water.
Season with 1/8 tsp ground nutmeg, salt, and pepper.
Cover with wax paper.
Microwave until soft, about 5 minutes.
Serve with protein.
Grill Them
Directions
Preheat grill to high.
Cut a sweet potato into 1⁄2-inch-thick disks.
Lay them on grill, spray with cooking spray and season with salt and pepper; grill 2 minutes per side.
Mix 1⁄2 tbsp coconut nectar with 1⁄2 tsp minced red jalapeño.
Drizzle over disks.
Top with 1 tbsp plain fat-free Greek yogurt and 3 tbsp pumpkin seeds.
Make a Truffle
Directions
Place 1⁄2 cup peeled, grated sweet potato in a bowl and microwave 2-3 minutes.
Add 2 1⁄2 tsp cocoa powder, 2 packets monk fruit powder, salt, and 1⁄2 tsp coconut oil.
Stir and place in freezer for 4 minutes.
Place 2 1⁄4 tsp shredded coconut and 1⁄2 tsp erythritol in a bowl.
Form potato mixture into 2 balls, place each in the bowl, and coat completely.
