Healthy Cooking: How to Cook Sweet Potatoes

Healthy Cooking: How to Cook Sweet Potatoes

EatingWell food editor Jessie Price shares healthy cooking tips for how to cook sweet potatoes two ways: how to pan-steam sweet potatoes and how to roast sweet potatoes. Cook healthy sweet potatoes fast with these easy recipes.

Hi, this is Jessie. I'm here in the EatingWell Test Kitchen, and I'm going to show you two ways to cook one of the best fall vegetables: sweet potatoes. The first thing you need to know when you're at the store: this is what you want to look for. Smooth, taut, papery skins that should have tapered ends and no soft spots or bruises. Bring these guys home, and you can store them for literally months. Just make sure you put them in a cool, dark place like in your pantry or in a drawer; don't put them in the refrigerator. Now, when you're ready to cook them, take them out. Run them under cold running water and scrub them off. The first way I'm going to cook them today is pan-steaming. So I take my clean sweet potatoes and chop them into 1-inch chunks. Put those into a skillet, pour a little bit of broth in and add a little bit of honey and thyme. Put the top on and let it simmer for about 15 minutes, until they are almost tender. At that point, remove the lid and let that liquid cook down over high heat for about 2 more minutes and it's going to reduce and it's just going to glaze those sweet potatoes. It will be delicious. The second way—this is something that every cook should have in their arsenal—it's roasting sweet potatoes. This is a basic. So you take your sweet potatoes. You cut them in half lengthwise, then cut those into 1/2-inch wedges, spread them out on a baking sheet. Toss those with a little bit of olive oil and salt. Then you put them into a hot 500°F oven and you roast them for about 25 to 30 minutes, until they're tender. Turn them once about halfway through. That's it. You've just gotten two ways to cook sweet potatoes. And the good news is, these guys are loaded with beta carotene. That's going to help keep your eyes healthy. Plus they have more fiber than white potatoes. Now, final tip: make sure you eat those skins, because that's where a lot of the nutrients are.

Check with your doctor about the right diet for you.

By © Meredith Corporation. All rights reserved. Used with permission.

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