A Guide To Incorporating More Sweet Potatoes Into Your Weekly Meal Plan

Are you tired of the same old boring meal plans and looking for a way to spice things up? Or maybe you are a sweet potato lover looking for fresh ways to cook sweet potatoes beyond the same old recipes you’ve relied on for years. If yes, then you’re at the right place. If not, still stick around…you’ll be surprised at what you’ve been missing — your taste buds will thank you.

Sweet potatoes are naturally sweet and delicious, and on top of that, they are jam-packed with a ton of nutrients which include Vitamin A, Vitamin C, Potassium, Magnesium, and Fiber. In this article, you’ll learn how to incorporate more sweet potatoes into your weekly meals without breaking a sweat. These meals can be taken at any time of the day. So sit back, relax, and let's get cooking!

1. Mashed sweet potatoes

Ingredients

• 2 medium sweet potatoes
• 1 tablespoon butter
• 1/4 cup milk
• Salt (to taste)
• Maple syrup or honey (optional)

Instructions

1. Peel and chop the sweet potatoes into small pieces.
2. Place them in a pot, cover with water, and season with salt.
3. Bring the water to a boil and let the sweet potatoes cook for about 15-25 minutes (or until they are tender).
4. Drain the sweet potatoes and transfer them to another bowl.
5. Add the butter, milk, maple syrup, and mash everything together until the mixture is smooth and creamy. Use a fork if you want a rough mash or a food processor if you want the mash to be very smooth. (Tip: Mash the potato while hot to make it creamier and if you prefer a thinner consistency, add more milk as needed).

You can serve it immediately or store it in an airtight container in the refrigerator for later. Mashed sweet potatoes can be reheated in the microwave or on the stove.

2. Sweet potato hash

Ingredients:

• 2 medium sweet potatoes (peeled and diced into small cubes)
• 1 medium onion (diced)
• 1 red bell pepper (diced)
• 2 cloves garlic (minced)
• 1 tsp paprika
• 1 tsp dried thyme
• Salt and pepper (to taste)
• 2 tbsp cooking oil (olive oil, coconut oil, avocado oil)

Instructions:

1. Heat a large skillet over medium-high heat and add your cooking oil.
2. Once the skillet is hot, add the onions and diced sweet potatoes, and sauté for about 7-12 minutes or until they start to brown and are cooked through.
3. Add the garlic, bell pepper, paprika, thyme, salt, and pepper to the skillet. Stir well to combine.
4. Continue cooking for an additional 5-7 minutes or until the vegetables are tender and slightly caramelized.
5. Season with a bit more salt and pepper to taste. Serve hot and enjoy!

You can also add other vegetables (kale, spinach, etc), herbs (parsley, cilantro, etc), or proteins (bacon, breakfast sausages, mushrooms, etc) to the sweet potato hash, depending on your preferences.

3. Sweet potato smoothie

Ingredients:

• 1 medium-sized sweet potato
• 1 banana
• 1 cup of almond milk
• 1 tsp of cinnamon
• 1 tsp of vanilla extract
• 1 tsp of honey or maple syrup (optional)

Instructions:

1. Cook the sweet potato until it is soft and tender. You can boil or bake the sweet potato depending on your preference.
2. Once the sweet potato is cooked, remove the skin and mash it using a fork or potato masher.
3. In a blender, add the mashed sweet potato, banana, almond milk, cinnamon, and vanilla extract.
4. Blend all the ingredients until the mixture is smooth and creamy.
5. If you prefer your smoothie to be sweeter, you can add a teaspoon of honey or maple syrup to taste.
6. Pour the smoothie into a glass and enjoy!

You can also choose to add some ice cubes to your smoothie or keep it in the fridge for a few minutes to serve chilled.

4. Sweet potato salad

Ingredients:

• 2 medium sweet potatoes (peeled and cubed)
• 1/4 cup chopped red onion
• 1/4 cup chopped celery
• 1/4 cup chopped red pepper
• 1/4 cup chopped green pepper
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh cilantro
• 1/4 cup olive oil
• 2 tbsp apple cider vinegar
• 2 tbsp honey
• 1 tsp ground cumin
• Salt and pepper (to taste)

Instructions:

1. To cook the sweet potatoes, preheat your oven to 400℉ (200℃).
2. Line a baking sheet with parchment paper and spread the cubed sweet potatoes evenly on the sheet. Drizzle with olive oil and sprinkle with salt and pepper.
3. Roast in the oven for 25-30 minutes, or until the sweet potatoes are tender and lightly browned.
4. While the sweet potatoes are still in the oven, prepare the dressing by whisking together the olive oil, apple cider vinegar, honey, cumin, salt, and pepper in a small bowl.
5. Once the sweet potatoes are cooked, let them cool for a few minutes before adding them to a large mixing bowl.
6. Add the chopped red onion, celery, red pepper, green pepper, parsley, and cilantro. Pour the dressing over the salad and toss everything together until well combined.

Serve the sweet potato salad warm or chilled, depending on your preference. It's a delicious and nutritious way to start your day and a great addition to your weekly meal plan. Enjoy!

Conclusion

Incorporating sweet potatoes into your weekly meal plan is a simple yet effective way to add variety to your diet while boosting your health — and the recipes shared in this article are a great place to start. So next time you go grocery shopping for your weekly meal prep, don't forget to grab some sweet potatoes!

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