March 27, 2018
Purple sweet potatoes make colorful, fun and healthy additions to any meal. Like their orange counterpart, they are great sources of fiber, vitamins A and C, and potassium. The purple variety is also loaded with anthocyanins that are high in anti-oxidants and may offer anti-inflammatory, anti-viral and anti-cancer properties.
We offer three easy ways to serve them, including mixed in with the ever popular orange sweet potato.
Roasted Honey-Lime Glazed Purple & Orange Sweet Potatoes
Preparation time: 30 minutes
Roasting time: 20 minutes
Total time: 50 minutes
- 1 lb. purple sweet potatoes, peeled and cut into 1-inch pieces
- 1 lb. orange sweet potatoes, peeled and cut into 1-inch pieces
- 4 tablespoons freshly squeezed lime juice
- 4 tablespoons honey
- ¼ teaspoon cayenne pepper
- ¼ teaspoon cinnamon
- Several tablespoons chopped parsley or cilantro for garnish
- Preheat oven to 425°F.
- Coat rimmed baking sheet or large baking dish with cooking spray. Spread sweet potatoes in single layer on baking sheet.
- Roast about 20 minutes, turning sweet potatoes over with spatula mid-way through.
- While sweet potatoes are roasting, mix together lime juice, honey, cayenne pepper and cinnamon in a small bowl.
- When sweet potatoes are fork tender, remove from oven, toss with the lime-honey mixture then return to oven and roast 5 more minutes.
- Remove from oven, place in serving bowl and garnish with parsley or cilantro, if desired. This dish is delicious reheated.
Makes 6 servings.
Per 1 cup serving: 201.7 calories; 0.0g total fat (0.0g saturated, 0.0g polyunsaturated, 0.0g monounsaturated); 17.6mg sodium; 0.0mg cholesterol; 49.1g carbohydrate; 3.9g fiber; 15.5g sugars; 2.0g protein; 387.3mg potassium.
Mashed Purple Sweet Potatoes
Preparation time: 20 minutes
Cooking time: 20 minutes
Total time: 40 minutes
- 1 lb. purple sweet potatoes (about 2 large), peeled and cut into 1-inch pieces
- ½ teaspoon salt
- 1 tablespoon reduced-fat cream cheese
- ¼ to ½ cup warmed skim milk
- Several tablespoons chopped parsley for garnish, if desired.
- Place sweet potatoes in 2-quart sauce pan and cover with water. Add ½ teaspoon salt.
- Bring water to boil, and then reduce heat to simmer. Simmer sweet potatoes for 20 minutes, or until soft when pricked with a fork.
- Drain sweet potatoes of water and place in a mixing bowl.
- Add the cream cheese and mash sweet potatoes with a hand-held potato masher or a hand mixer. Add milk gradually until desired consistency is reached.
- Spoon into serving bowl and garnish with parsley, if desired.
Makes 4, ½ cup servings.
Per ½ cup serving: 109.5 calories; 0.8g total fat (0.4g saturated, 0.0g polyunsaturated, 2.0g monounsaturated); 375.7mg sodium; 2.8mg cholesterol; 23.2g carbohydrate; 3.3g fiber; 5.7g sugars; 2.5g protein; 398.4mg potassium.
Roasted Purple & Orange Sweet Potato Wedges
Preparation time: 15 minutes
Roasting time: 25 minutes
Total time: about 40 minutes
- 1 lb. purple sweet potatoes (about 2 large), washed with skin-on, each cut into 6 wedges
- 1 lb. orange sweet potatoes (about 2 large), washed with skin-on, each cut into 6 wedges
- 2 tablespoons olive oil
- 1 teaspoon salt
- ½ teaspoon black pepper
- Preheat oven to 425°F.
- Toss potato wedges with oil, salt and pepper in large bowl.
- Coat baking sheet with cooking spray. Spread wedges in single layer on baking sheet.
- Bake 25 to 30 minutes. Turn wedges over mid-way through. Remove from oven when they are easily pricked with a fork and beginning to brown.
Makes 8 servings with 3 wedges per serving.
Per serving (3 large wedges): 145 calories; 3.4g total fat (0.5g saturated, 0.3g polyunsaturated, 2.5g monounsaturated); 303.2mg sodium; 0.0mg cholesterol; 26.9g carbohydrate; 2.9g fiber; 2.8g sugars; 1.4g protein; 267.1mg potassium.