How to cook sweet potato

How do I cook sweet potatoes?

Drizzle sweet potatoes with olive oil and sprinkle on salt. Gently rub the olive oil and salt onto the sweet potato skin making sure to cover the entire potato . Place sweet potatoes on the prepared baking sheet and bake for 45 minutes or until the potatoes easily yield to an inserted fork or knife.

Is it better to boil or bake a sweet potato?

Boiling may actually retain most of the antioxidant power of sweet potatoes , compared to roasting and steaming. Baking can also cause an 80% drop in vitamin A levels, twice as much as boiling . Therefore, from a nutritional standpoint, boiling rather than baking should be recommended for cooking sweet potato .

What is the healthiest way to cook a sweet potato?

While we recognize boiling and stir-frying as viable options for cooking sweet potatoes , we recommend Healthy Steaming of sweet potatoes for maximum nutrition and flavor.

How long do you boil sweet potatoes for?

How long to boil sweet potatoes : For one pound of sweet potatoes , cover the pan and cook sweet potatoes in the boiling salted water 20 to 25 minutes or until just tender. You should be able to easily pierce the sweet potato with a fork or knife.

What are the disadvantages of sweet potatoes?

Risks. Sweet potatoes contain potassium. A high potassium intake may not be suitable for people who take beta-blockers. Doctors commonly prescribe these for heart disease, and they can cause potassium levels to rise in the blood.

Is Sweet Potato healthier than potato?

Sweet potatoes are often touted as being healthier than white potatoes , but in reality, both types can be highly nutritious. While regular and sweet potatoes are comparable in their calorie, protein , and carb content, white potatoes provide more potassium , whereas sweet potatoes are incredibly high in vitamin A.

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Can you overcook a sweet potato?

If you ‘re baking them, make sure a sharp knife can slide easily through to the middle of the sweet potato after cooking. If you ‘re boiling, make sure to cut your sweet potatoes into equal-size pieces so they cook at the same rate. (Another hot tip if you ‘re boiling your sweet potatoes : Don’t overcook them!

How long does it take to steam a sweet potato?

Put the sweet potatoes in the steamer basket and bring the water to a boil. Once the water is boiling, cover the pot, reduce the heat to medium and allow the potatoes to steam until you can insert a paring knife without resistance, about 30 minutes .

How do you eat boiled sweet potatoes?

Quick Serving Ideas Mash boiled sweet potatoes with a small amount of butter or orange juice for extra flavor and top with brown sugar, cinnamon or nutmeg. Layer sweet potato slices with slices of apple. Instead of using pumpkin in pumpkin pie or pumpkin bread, substitute puréed, boiled sweet potatoes .

What does a sweet potato do for you?

Sweet potatoes are also rich in vitamin C and vitamin B6, which is important for brain and nervous system health. They’re also a good source of potassium and magnesium, which help improve heart health by helping to regulate blood pressure.

How do you get the most nutrients from a sweet potato?

Boiling sweet potatoes retains more beta-carotene and makes the nutrient more absorbable than other cooking methods such as baking or frying. Up to 92% of the nutrient can be retained by limiting the cook time, such as boiling in a pot with a tightly covered lid for 20 minutes.

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Should you eat the skin of a sweet potato?

Sweet potato skins are safe to eat and can be easily added to most recipes. They’re rich in fiber, other nutrients, and antioxidants that can help support a healthy gut, increase feelings of fullness, and prevent chronic disease. If you ‘re looking to get the most nutrition out of your sweet potato , keep the peel on.

Do sweet potatoes take longer to cook than regular potatoes?

Cut in similarly sized pieces, tossed with oil, salt and pepper and roasted at 425 F, russets take about 40 minutes, while sweet potatoes cook in about 25 minutes.

Do you peel sweet potatoes before boiling?

Scrub sweet potatoes well before cooking. Whenever possible, cook them in their skins as they are easier to peel after cooking and retain more nutrients. They may be baked or boiled whole and then peeled and sliced or cubed. Peel sweet potatoes before cooking if they are to be added to soups or stews.

How much water do you use to boil sweet potatoes?

Bring a large pot of salted water to a boil . Make sure you have enough water so the sweet potatoes are covered by at least 1 inch of water . It’s best to err on the side of more water rather than not enough.

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