Sweet potatoes are lower in fat and sugar than regular potatoes. They have anti-inflammatory properties, are rich in Vitamin C and A, Magnesium and Potassium. This is why, if you want to stay fit this summer, sweet potatoes are your allies.
Prepare healthy sweet potato-based salads, desserts and meals that will keep you satisfied.
Here are 15 easy summer sweet potatoes recipes.
1. Sweet Potato Gnocchi
Very easy and original meal to prepare. Just mix some mashed boiled sweet potatoes with cheese and rice flour, and make small dumplings. Cook them for 3 min in a big pan full of boiling salted water. Add some pesto rosso, sliced cherry tomatoes and mix well all together.
2. Sweet Potato Brownie
Sweet potatoes can be cooked as a dessert too! Just mix a banana with some almond paste and maple syrup. Add some cocoa, rice flour and some almond powder. The last step is to add some walnuts. Cook it for 25 min in the oven. Done! It looks tasty and delicious. Ideal to eat with an ice cold lemonade.
3. Vegetables & Sweet Potatoes in the Oven
This meal is perfect if you have a family dinner ahead of you, and you don’t know what to prepare. Just peel the sweet potatoes and onions in big slices. Separately, mix in a salad bowl olive oil with tamari, salt, pepper and cumin. Add the sauce to the potatoes and onions. Cook in the oven for 30 min. When cooked, add some feta cheese and lemon zest to complete the meal.
4. Sweet Potato & Thyme
Peel and slice the sweet potatoes, and steam them for 10 min. Fry separately onions and olive oil for 3 min. Add the sweet potatoes, maple syrup, tamari, cidre vinegar and thyme to the pan. Cook all together for 5 min. When cooked, serve with a salad and add almond flakes.
5. Sweet Potato & Ham Muffins
Cook the sweet potatoes in boiling water. Turn them into mash. Mix the flour and baking soda and eggs. Add the milk and olive oil, then mash again. Add the salt and pepper. Add small pieces of ham and cheese to the mixture. Put the mixture into different little moulds. Cook for 25min in the oven.
6. Summer Salad
Steam the sweet potatoes for 25mins. Cut them into pieces. Add salad leaves and thin slices of mozzarella. In a salad bowl, mix some olive oil, balsamic vinegar, salt and pepper. Mix the potatoes, mozzarella and the vinegar. Add some orange zest, pumpkin seeds and chilli on top!
7.Sweet Potato Fries
Cut the sweet potatoes into fries. Spread them on a plate in the oven. Cover them with some olive oil, salt and smoked paprika. Cook in the oven for 20 min on one side and 15 min on the other.
8. Sweet Potato mini cakes with lemony icing
Cook the sweet potatoes with their skin for 15 min in boiling water. Turn them into mash. Add and mix all together the flour, sugar, baking soda and salt with the potatoes. Beat the eggs and add honey, milk, vanilla, coconut oil and some rhum. Mix. Put into muffin moulds and cook for 20 min in the oven. For the icing, mix the lemon juice with sugar.
9. Spices Sweet Potato Falafels
Peel and cut the sweet potatoes into dice. Boil them for 20min. Blend the potatoes with onions and chickpeas. Then, add the chickpea flour, salt and pepper. Mash. Chop some chives and prepare dumplings. Put the falafel in some coconut oil and sesame seeds. Cook for 25 min in the oven.
10. Mashed Sweet Potatoes
Peel the sweet potatoes and cut them into dice. Boil them for 10 min. Mix with some liquid creme, olive oil, salt and pepper. Serve with a bit of butter on top.
Peel the sweet potatoes, and slice them into small discs. Rince them and let them dry. Fry them and add some salt.
This Caribbean speciality is ideal to try this summer! The delicate sugary taste of the sweet potatomakes wonders when prepared as a dessert. For a lighter version, substitute butter by some almond powder.
Mix mashed sweet potatoes with honey, vanilla, cinnamon, eggs, creme, flour and sugar. Transfer the mixture into a mould. Cook the pie for 30 min.
14. Sweet Potato Pancakes
Peel and cut the sweet potatoes into dice. Steam. In a salad bowl, mash the skin of the potatoes with a fork. Mix beaten eggs, flour, cheese and cumin. Make small dumplings. Cook for 20 min on one side, and 10 min on the other side.
Steam half of a squash, carrots, regular and sweet potatoes. When they are wet, cook the vegetables in the water (with 1 bouillon cube) for 30min. When the soup is ready, withdraw a little bit of juice and add some sour creme. Mix. Enjoy.