Sunday, November 9, 2008

Oven Roasted Sweet Potatoes

Sweet potatoes are a Thanksgiving classic, and a fat resistance food with surprising nutritional benefits. First cultivated in the highlands of South America, sweet potatoes were recognized as a great source of nutrition and soon spread rapidly around the world.

Sweet potatoes have a gorgeous orange color, which lets you know they are loaded with beneficial carotenoids. They contain fiber and vitamin A, as well as some calcium, magnesium and potassium. And one cup of cooked sweet potatoes has 200 calories and no fat.

Naturally Sweet

There is good reason they are called sweet potatoes, they contain natural sugars, which leads us to an important point. Let the natural sweetness and flavor of sweet potatoes shine. There is no need to add brown sugar or marshmallows to sweet potatoes. You will be delighted at how sweet and delicious they are cooked and served without added sweeteners.

For a fantastic side dish that can take center stage, try these recipes that show you how to make sweet potatoes the healthy way. You can also use these recipes to make your own favorite choice of potatoes.

Oven Roasted Sweet Potato “Fries” Recipe

Here is a new and healthy twist on “fries”, roasted in the oven.

This is an amazing way to roast potatoes; they get all brown and crunchy. For these, peel the sweet potato, then slice into little sticks or “fries” shape. Coat a baking sheet with a little olive oil, and then arrange the “fries” evenly across the pan. Season with salt and black pepper. Spray a little olive oil over them, and then bake at 400°F for 12-15 minutes, or until golden brown.

Baked Sweet Potatoes Recipe

The traditional way to bake sweet potatoes is also a great way to bring out the sweetness of this fall staple. First, give the sweet potatoes a good rinse and scrubbing. Dry them and using a fork make holes in the skin, four or five times across the length of the top. This is to let the steam escape safely as they cook.

Place in oven and bake at 375°F until the inside gets soft, around 45 minutes or so, depending upon the size of the potato. Remove from oven and slice lengthwise to serve. Instead of butter, top with a drizzle of olive oil. Season with salt and black pepper. For something a little extra, sprinkle with cinnamon.

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