What You Need To Know:
- Fall is the peak season for these affordable and very versatile tubers.
- They contain 400 percent of your daily vitamin A, more than a third of your vitamin C, and are a good source of fiber.
- Add mashed sweet potatoes to soups, stews, wraps, sandwiches, oatmeal, yogurt and more.
- Use 1/2 cup mashed sweet potato plus common pantry ingredients to make delicious and healthy sweet potato toast.
By Colleen de Bellefonds
After Thanksgiving, you’re bound to have leftover sweet potatoes, but that’s something to be thankful for: “Sweet potatoes are a superfood packed with vitamins and nutrients, including beta carotene, the plant-based version of vitamin A, vitamin C, potassium, fiber and B vitamins,” says Alex Caspero, R.D. In fact, one medium spud has more than 400 percent of your daily vitamin A, over a third of your vitamin C, and 4g of filling fiber—about as much as an apple. Plus these spuds are versatile; they’re great for thickening soups and stews, act as a creamy spread in wraps and sandwiches, and make a great dessert when laced into yogurt.
Sweet potatoes are also delicious slathered on warm toast with a few toppings. To amp up the flavor quotient, we asked some popular healthy food bloggers for their favorite creative toppings. As the base, use 1/2 cup of your leftover spuds or try the Sweet Potatoes with Maple Syrup and Cayenne from Amy Kayne of 2 Gether We Cook. Move over, avocado toast—there’s a new snack in town!
Sweet Potato Toast with Black Beans and Spinach
Into mashed sweet potatoes, add 1 tablespoon cilantro, 1 tablespoon seeded chopped jalapeno, 1 teaspoon cumin, and the juice from a quarter of a lime, says culinary expert and healthy living blogger Jessica Fishman Levinson, R.D., of Nutritioulicious. Spread onto bread. Brown 1 tablespoon chopped onions in 1 tablespoon olive oil over medium heat. Add 1/4 cup black beans, 1/2 cup baby spinach and 1/2 teaspoon chili powder, and sauté until spinach wilts. Spoon on top of sweet potatoes, top with grated gruyere cheese and broil until cheese melts and bread toasts, about 5 minutes.
Sweet Potato Toast with Almond Butter and Sliced Apples
Spread 1 tablespoon almond butter on warm toast, then layer with mashed sweet potatoes, thin slices of Granny Smith apple and a dusting of cinnamon, suggests Lindsey Pine, R.D. of Tasty Balance Nutrition.
Sweet Potato Toast with Dark Chocolate and Pecans
Pine also loves making sweet sweet-potato toasts: Top bread with sweet potatoes, then sprinkle 1 tablespoon mini dark chocolate chips, 1 tablespoon chopped pecans and bake in the oven at 400°F until the chocolate melts and the bread is toasted, about 5 minutes.
Sweet Potato Toast with Sage, Parsley and Pine Nuts
Kayne of 2 Gether We Cook suggests making a gremolata — an herbed topping that traditionally accompanies meat — by mixing together 1 tablespoon each of finely chopped sage and parsley and 1/2 tablespoon finely chopped rosemary. Blend in lemon zest from 1/2 lemon (preferably Meyer), 1 tablespoon lemon juice, 1/4 teaspoon crushed red pepper and sea salt to taste. Spread sweet potatoes onto warm toast and top with gremolata mixture. Add crunch by sprinkling on 2 tablespoons toasted pine nuts, chopped walnuts or chopped pecans.
Sweet Potato Toast with Sliced Avocado And Egg
Dust 1/2 teaspoon cumin on the spuds, top with several thin avocado slices, a dash of crushed red pepper flakes and a sunny-side-up egg, suggests Caspero.
Sweet Potato Toast with Greek Yogurt and Pomegranate
For a sweet-tart toast, Nutritioulicious’ Levinson recommends combining 1/4 cup Greek yogurt with 1 tablespoon maple syrup, or part-skim ricotta cheese with honey. Swirl mixture lightly with 1 tablespoon sweet potatoes but don’t blend completely. On warm toast, spread more sweet potatoes, then top with yogurt or ricotta mixture, and sprinkle on 1 tablespoon pomegranate seeds and 1/4 teaspoon sea salt.
Sweet Potato Toast with Cranberry Sauce and Lemon Zest
Make Kayne’s Christmas-themed red and green, savory-sweet combo by blending 1 tablespoon Greek yogurt with 2 tablespoons cranberry sauce. Swirl in 1/2 cup sweet potatoes and spread on warm toast, then top with 1/2 tablespoon fresh thyme, 1/2 Meyer lemon zest and 1/4 teaspoon sea salt.