Baked sweet potato
The potato is a starchy root vegetable native to the Americas that is consumed as a staple food in many countries around the world. Potatoes are perennials in the nightshade family and Solanaceae.
This potato species is found from the southern United States to southern Chile. The potato is thought to have been independently domesticated by Native Americans in multiple locations. But later genetic studies traced a single origin to what is now southern Peru and extreme northwestern Bolivia.
The importance of potatoes as a food source and culinary ingredient has varied from region to region and is still changing. It is grown as an essential crop in Europe, especially in Northern and Eastern Europe.
Baked sweet potato nutritional value
Serving Size: 100 grams
Amount per serving Calories :90
Total Fat 0.1g
Total Carbs 21g
Dietary Fiber 3g
Total Sugars 6g
Protein 2g
Cholesterol 0mg
Sodium 246mg
Vitamin C 20mg
Calcium 38mg
Iron 0.7mg
Potassium 475mg
Alcohol 0g
Caffeine 0mg
Phosphorus 54mg
Magnesium 27mg
Zinc 0.3mg
Selenium 0mcg
Copper 0.16mg
Manganese 0.5mg
Vitamin D 0mcg (0iu)
Vitamin E 0.7mg
Vitamin K 2mcg
Thiamin 0.11mg
Riboflavin 0.11mg
Niacin 1.5mg
Vitamin B-6 0.29mg
Folate 6mcg
Vitamin B-12 0mcg
Pantothenic Acid 0.9mg
Choline 13mg
Sweet potato recipes
Sweet potato side dishes are easy to make, super nutritious, and packed with flavor. By knowing how to bake sweet potatoes in the oven, you’ll be enjoying tender, melt-in-your-mouth, perfectly baked sweet potato fries regularly.
Super easy-baked sweet potatoes require minimal prep.
These sweet potatoes are mega-healthy. Fiber! Potassium! Vitamin C and B6! And, of course, we can’t forget beta-carotene, which your body converts to vitamin A – sweet potatoes are packed with it.
Sweet potatoes can be sweet, savory or spicy, depending on the toppings you add.
Although I love sweet potatoes, baked sweet potato recipes, baked sweet potato in air fryer, baked sweet potato cubes and baked sweet potato in microwave. I think sweet potatoes are more versatile in terms of the decorations you can add them to.
How to cook a baked sweet potato quickly?
A perfectly baked sweet potato is easier than you think. Learn how to bake sweet potatoes quickly and easily with my perfect method. Sweet and fluffy inside with a delightfully crispy skin, these baked sweet potatoes make the perfect side dish for every occasion. Go sweet or savory – your choice.
Ingredients
4 medium sized sweet potatoes
1 tablespoon olive oil
1 teaspoon sea salt
Instructions
Preheat oven to 400F.
Line a large baking sheet with paper or foil paper and set aside.
Wash the sweet potatoes and dry them well. Poke several holes in each potato with a fork – usually 8 is good.
Drizzle sweet potatoes with olive oil and sprinkle with salt.
Rub the olive oil and salt gently into the skin of the sweet potato so that the entire potato is covered.
Place the sweet potatoes on the prepared baking sheet.
and bake for 45 minutes or until the potatoes are easily pierced with a fork or knife.
Let cool for five minutes before opening and topping with your favorite toppings. And serve the potatoes.
Super Easy baked sweet potato in oven
Ingredients
4 large sweet potatoes, or as many as you want to bake
Raw avocado
Boiled black beans
Roasted Chili
Fresh coriander leaves
Cooked shrimp
Sour cream
The salsa
Butter + Salt
Instructions
- Preheat your oven to 425°F. And line a large baking sheet with parchment paper for easy cleanup.
- Scrub the sweet potato well under running water. Since dirt cannot last long. Once the potatoes are clean, pat them dry with a paper towel or clean kitchen towel.
- Pierce the sweet potato with a fork or sharp knife about 6 times. This will allow steam to escape from the potatoes while baking.
- Place your cleaned sweet potatoes on the prepared baking sheet. Place it in the oven and cook them for 45-60 minutes depending on the size of your sweet potatoes.
- You’ll know your sweet potatoes are done when they’re tender enough to pierce with a fork. Also, if the natural sugars from the sweet potatoes begin to bubble, this is another sure sign that your potatoes are fully baked.
- Remove the potatoes from the oven and let them cool a bit so that you can handle them easily. Enjoy them warm and get creative with your toppings.
- Now, keep it classic with avocado, sour cream, roasted bell peppers, beans, cooked shrimp, cilantro, or a little butter and salt.
- After cooking, bake sweet potatoes in the oven on a lined baking sheet. To store your baked sweet potatoes, let cool completely.
- Wrap individually in foil and keep in an air-tight container and enjoy within 4 days. Or store baked potatoes wrapped in a freezer safe container or bag. Freeze for up to 6 months.
Sweet Potato Health Benefits
Increase immunity
Looking for foods that can boost immunity in winter? Sweet potatoes can be an easy solution. Carotenoids and anthocyanins present in sweet potatoes protect our body from free radicals and boost immunity. It is also beneficial for our skin and hair.
Baked sweet potato nutrition, anti-inflammatory and antioxidant power is not limited to its carotenoids, but it is also a great source of anthocyanins, which are most abundant in purple fruits and vegetables.
Increase eyesight
Vitamin A rich sweet potatoes are equally effective in keeping our eyes healthy. These potatoes contain beta carotene. This material protects our eyes from the sun’s ultraviolet rays. So you can eat sweet potatoes regularly to increase eyesight.
Helpful in digestion
Regular consumption of sweet potatoes cures digestive problems quickly. Minerals and vitamin B contained in sweet potatoes remove flatulence, acidity and constipation. Sweet potatoes are one of the most effective foods for those suffering from digestive problems.
Control weight
For those who are trying to lose weight, sweet potato can be a beneficial food. It is very low calories in baked sweet potato and high in fiber. That is why there is no fear of weight gain even if it keeps the stomach full for a long time. It can be excellent as a breakfast item.
High in sugar & diabetics
Sweet potatoes are the perfect example of a carbohydrate that is high in nutrition and low in sugar, sodium, and saturated fat.
Diabetes experts recommend filling one-fourth of your plate at mealtimes.
It might seem that diabetics would avoid sweet potatoes because of their sweet taste. But experts say otherwise. Sweet potatoes have a low glycemic index and are high in fiber.
Its starchy carbohydrates also slow down blood sugar levels. According to the American Diabetes Society, sweet potatoes are a super food for diabetes. This starchy vegetable is rich in vitamin A and fiber. It also contains vitamin C and potassium.
General questions
Better to wrap sweet potatoes in foil?
This recipe does not require wrapping in foil. The skin is a natural barrier that will protect the center from drying out. It’s also easy to check the work if you don’t have to take them off.
What is the difference between yam and sweet potato?
Although yams and sweet potatoes are sometimes labeled interchangeable in US grocery stores, they are actually quite different. Sweet potatoes have a red or orange exterior while yams have a brown exterior, can be significantly larger, and are rarely found in American grocery stores.
How do you know when sweet potatoes are cooked?
You’ll know a sweet potato is baked when you pierce the thickest part of the potato with a knife without resistance.
Are sweet potatoes better boiled or baked?
However, the peel’s nutrients really take a hit when baking, which wipes out more than two-thirds of the antioxidants, while microwaving or boiling does much less. Same goes for the rest of the sweet potatoes. Baking can reduce vitamin A levels by 80%, twice as much as boiling.
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