Table of Contents Breakfast... 3 Sweet Potato Muffins... 4 Sweet Potato Pancakes... 6 Sweet Potato Pie Smoothie... 8 Sweet Potato Waffles... 10 Lunch... 12 Roasted Sweet Potato Salad with Mixed Greens... 13 Sweet Potato and Apple Soup... 15 Sweet Potato and Black Bean Soup... 17 Dinner... 19 Sweet Potato Curry with Chicken... 20 Sweet Potato Gnocchi... 22 Sides and Snacks... 24 Asian Sweet Potato Wontons... 25 Baked Sweet Potatoes... 27 Mashed Sweet Potatoes with Onions and Garlic... 28 Roasted Sweet Potato Rounds... 30 Sweet and Spicy Sweet Potato Fries... 31 Sweet Potato Chips... 32 Sweet Potato Falafel... 33 Sweet Potato Hummus... 35 Dessert... 37 Chocolate and Sweet Potato Pudding... 38 Classic Sweet Potato Pie... 39 Spiced Sweet Potato Cupcakes... 41 Sweet Potato Brownies... 43 Sweet Potato Cake Doughnuts... 45 Sweet Potato Dessert Casserole... 47 Sweet Potato Fritters... 49 Sweet Potato Soufflé... 51
Breakfast
Sweet Potato Muffins Serves: 12 (1 muffin per serving) Ingredients 2 sweet potatoes 2 eggs 2 cups all-purpose flour 1 cup milk 2/3 cup brown sugar ¼ cup canola oil 1 tablespoon baking powder 1 teaspoon vanilla extract ¼ teaspoon ground cinnamon ¼ teaspoon ground nutmeg Pinch of salt Preparation Instructions Peel and cut sweet potatoes into chunks. Put into a pot, cover with water and boil. Reduce heat and simmer until tender. Drain and cool. Press through a potato ricer. Preheat oven to 350 degrees F.
Line a muffin tin with paper liners. Measure 1 cup of mashed sweet potato. Add to a mixing bowl along with remaining ingredients. Mix until just combined. Scoop into paper liners and bake muffins for 20-25 minutes or until a toothpick comes out clean when inserted in the center. Transfer to a cooling rack. Cool and serve.
Sweet Potato Pancakes Serves: 4 Ingredients 1 small sweet potato 1 egg, beaten ¾ cup all-purpose flour, sifted ¾ cup buttermilk 2 tablespoons melted butter 2 teaspoons baking powder ½ teaspoon salt ¼ teaspoon nutmeg Preparation Instructions Peel sweet potato and cut into chunks. Place into a pot and cover with water. Bring to a boil and reduce to a simmer. Cook until tender. Drain and cool. Press sweet potatoes using a potato ricer. Add dry ingredients into a mixing bowl. Whisk. In a separate bowl combine sweet mashed sweet potato, beaten egg, buttermilk and melted butter. Mix well.
Slowly add wet ingredients to the dry ingredients. Stir until just combined. Drop a tablespoons of batter onto a greased skillet or griddle over medium heat. Cook pancakes on both sides until brown.
Sweet Potato Pie Smoothie Serves: 2 Ingredients 1 small sweet potato 1 ¼ cups milk, soy milk or almond milk 6 oz. vanilla yogurt 1 tablespoon maple syrup ¼ teaspoon pure vanilla extract ¼ teaspoon cinnamon Water Preparation Instructions Peel and cut sweet potato into chunks. Place into a large saucepan and cover with water. Bring to a boil, reduce to a simmer and cook until tender. Drain, allow to cool and press into a bowl with a potato ricer (this yields a smoother end result). Place into the refrigerator to chill until cold.
Place ¼ cup of sweet potato and remaining ingredients into a blender and blend until smooth. Pour into glasses and enjoy.
Sweet Potato Waffles Serves: 4 (2 waffles per serving) Ingredients 2 ½ cups all-purpose flour 1 ½ cups milk 1/3 cup granulated sugar 4 large eggs 2 sweet potatoes 1 stick butter, unsalted 1 tablespoon baking powder 2 teaspoons ground ginger ¾ teaspoon vanilla extract ½ teaspoon baking soda ¼ teaspoon allspice Pinch of salt Pure maple syrup Water Waffle iron Preparation Instructions
Peel sweet potatoes and cut into chunks. Place into a pot and cover with water. Bring to a boil, reduce to a simmer and cook until tender. Drain and cool Use a potato ricer to press into a bowl. Measure 1 cup mashed sweet potatoes. Add this to a mixing bowl along with milk, eggs and vanilla. Mix well. In a large bowl combine dry ingredients which include flour, sugar, baking powder, ground ginger, baking soda, allspice and salt. Whisk. Add wet ingredients to the dry ingredients. Combine well. Melt half a stick of butter. Stir melted butter into the waffle batter. Batter will be lumpy. Heat waffle maker to medium high and brush with more melted butter. Ladle about half a cup of batter into the waffle iron. Close and cook for 3-4 minutes or until iron stops steaming and waffles are golden. Remove waffle and repeat with remaining batter. Serve with butter and syrup.
Lunch
Roasted Sweet Potato Salad with Mixed Greens Serves: 2 Ingredients 3 cups mixed salad greens 1 small sweet potato ½ red onion, diced ½ tablespoon olive oil Canned black beans Balsamic vinaigrette Gorgonzola cheese, crumbled Salt, to taste Pepper, to taste Preparation Instructions Preheat oven to 350 degrees F. Line a baking sheet with foil. Peel and dice sweet potato into ¾ inch cubes. Add sweet potato and diced onion onto the baking sheet. Drizzle with oil and season with salt and pepper. Toss to coat. Roast until sweet potatoes are tender. This should take about 40 minutes. Stir occasionally. Remove from oven and cool. In a salad bowl add greens, sweet potato and onion.
Rinse and drain black beans. Add as much to the salad as desired. Drizzle with balsamic vinaigrette and toss. Finish with crumbled gorgonzola and serve.
Sweet Potato and Apple Soup Serves: 4 Ingredients 1 lb. sweet potato 1 large Fuji apple 1 large onion, chopped 1 ¾ cups chicken or vegetable broth 1 ¾ cups apple juice, unsweetened 6 oz. plain yogurt, low fat 1 tablespoon olive oil 3 teaspoons curry powder Salt, to taste Toasted French bread, optional Preparation Instructions Preheat oven to 350 degrees F. Line a baking sheet with aluminum foil. Bake sweet potato and apple until tender. Apple will be done before sweet potato. Remove from oven and allow to cool. Press sweet potatoes though a ricer. Place into a large bowl. Do the same with the apple.
In a large saucepan over medium heat add oil. Sauté onion and curry powder until brown. Pour in broth and bring to a boil. Reduce to a simmer and cook for 5 minutes. Transfer broth into a food processor and add mashed sweet potato and apple. Season with salt and process until smooth. While processing gradually add apple juice. Transfer mixture into the large saucepan used earlier and bring to a boil. Stir in yogurt. When soup is warm serve with a swirl of yogurt and some bread if desired.
Sweet Potato and Black Bean Soup Serves: 6 Ingredients 2 sweet potatoes 2 cans black beans 1 can diced tomatoes 2 garlic cloves, minced 1 onion, chopped 6 cups chicken broth 1 cup frozen corn 2 teaspoons ground coriander 2 teaspoons ground cumin Salt, to taste Pepper, to taste Vegetable oil Sour cream, for garnish Lime wedges, for garnish Sliced jalapeno pepper, for garnish Chopped cilantro, for garnish Preparation Instructions Peel and chop sweet potatoes into small cubes. Rinse and drain black beans.
Drizzle a pan with oil and add minced garlic and onion. Sauté until fragrant and softened. Add all ingredients into a crock pot. Season generously with salt and pepper. Cook on the low setting for 8 hours. Taste and add more salt and pepper if needed. Pour into serving bowls. Finish with a dollop of sour cream, some chopped cilantro, a few slices of jalapeno for heat and a lime wedge. Serve.
Dinner
Sweet Potato Curry with Chicken Serves: 4 Ingredients 1 lb. sweet potatoes 4 chicken thighs, boneless and skinless 3 garlic cloves, minced 1 can coconut milk 1 serrano chili, seeds removed and finely chopped ¾ cup coconut flakes ¼ cup scallion, finely chopped 2 tablespoons vegetable oil 2 tablespoons red curry paste 1 ½ tablespoons freshly grated ginger Fresh cilantro leaves, chopped Salt, to taste Pepper, to taste Water Preparation Instructions Peel and cut sweet potatoes into bite sized chunks.
Cut chicken thighs into bite sized pieces. Season with salt and pepper. Preheat oven to 325 degrees F. Place a pot or Dutch oven over medium high heat. Add oil and chicken. Brown chicken in small batches. This should take about 8 minutes per batch. Add garlic, chili, scallion and ginger. Reduce heat to medium and cook until vegetables soften. About 1 minute. Stir in curry paste and cook for an additional minute. Pour in coconut milk, stir and add sweet potatoes. Pour in enough water to thin everything out a bit. About 1 ½ cups. Bring to a boil, cover and transfer to the oven. In a skillet toast coconut flakes. Transfer to a bowl and lightly season with salt. Remove curry from the oven. Place sweet potatoes on a platter along with the chicken. Place cooking liquid over medium high and cook for 7 minutes or until thickened. Add coconut, pour over sweet potatoes and chicken. Garnish with cilantro and serve.
Sweet Potato Gnocchi Serves: 3 Ingredients Gnocchi: ¾ lb. sweet potatoes ¼ lb. Yukon Gold potatoes 1 cup all-purpose flour ½ cup grated parmesan cheese 1 egg yolk Salt, to taste Water Sauce: ¼ cup butter, unsalted 5-6 fresh sage leaves Grated parmesan, to taste Black pepper, to taste Preparation Instructions Spread a kitchen towel over a baking sheet and sprinkle with flour. Peel potatoes and cut into evenly sized chunks. Add potatoes into a large pot and cover with water. Salt water generously. Bring to a boil over high heat. Cook until tender.
Drain the potatoes and use a potato ricer to mash. On your kitchen work surface combine mashed potatoes, flour, grated parmesan, egg yolk and some salt. Knead for 2-4 minutes or until a soft, smooth dough forms. Separate and roll into golf sized ball portions. Roll into a rope that is about ¾ inches thick. Cut into ¾ inch long pieces and roll onto a fork to create the gnocchi indentations. Lay onto prepared baking sheets and allow to dry for 30 minutes. Bring a pot of salted water to a boil. Add gnocchi and cook until they float to the surface. In a skillet melt butter and add sage leaves. Season with pepper. Add gnocchi and toss. Sprinkle with parmesan and serve.
Sides and Snacks
Asian Sweet Potato Wontons Serves: 6 (5 wontons per serving) Ingredients 30 wonton wrappers 1 ½ lb. sweet potato ½ serrano chili 1 tablespoon cilantro, chopped 1 tablespoon fresh ginger, minced Salt, to taste Canola oil Water Preparation Instructions Peel and cut sweet potatoes into chunks. Add to a pot and cover with water. Bring to a boil, reduce to a simmer and cook potatoes until tender. Drain and press potatoes into a bowl with potato ricer. Remove seeds and veins from serrano chili. Mince. Add chili to the sweet potatoes along with the cilantro and fresh ginger. Mix. Season with salt to taste. Add a tablespoon of filling in the center of each wonton and brush the edge with a bit of water. Fold wontons as desired ensuring that the edges are sealed.
Set aside on parchment and cover with a damp towel. Heat oil in a deep skillet to 350 degrees and fry wontons in small batches. Fry until golden brown. Place on paper towels to drain.
Baked Sweet Potatoes Serves: 4 Ingredients 4 medium sweet potatoes 4 tablespoons butter Kosher salt, to taste Pepper, to taste Preparation Instructions Line a baking dish with foil and preheat oven to 350 degrees F. Pierce each sweet potato with a fork several times. Bake for 40-45 minutes or until tender. Create a slit on top of each potato. Add one tablespoon of butter to each potato and season with salt and pepper to taste.
Mashed Sweet Potatoes with Onions and Garlic Serves: 4-6 Ingredients 3 sweet potatoes 1 large sweet onion, thinly sliced 8 whole garlic cloves ¼ cup olive oil Milk Salt, to taste Pepper, to taste Preparation Instructions Line a cookie sheet with aluminum foil and preheat oven to 350 degrees F. Peel the sweet potatoes and cut into chunks. Drizzle with olive oil and rub to coat. Sprinkle with salt. Place onto the prepared cookie sheet. Top sweet potatoes with sliced onion and garlic cloves.
Place into the oven to roast for 45 minutes or until potatoes are tender. Turn potatoes half way through cook time. Use a potato ricer to press potatoes, onion and garlic into a large bowl. Add a splash of milk, or almond milk, to the mashed sweet potatoes and stir. Season to taste with salt and pepper. Serve.
Roasted Sweet Potato Rounds Serves: 4 Ingredients 2 medium sweet potatoes Olive oil 1 teaspoon paprika Salt, to taste Pepper, to taste Preparation Instructions Preheat oven to 400 degrees F. Line baking sheet with aluminum foil. Scrub sweet potatoes and slice into ¼ inch thick rounds. Add to baking sheet and drizzle with olive oil to coat. Season with paprika along with a generous amount of salt and pepper. Roast for 20-25 minutes or until golden.
Sweet and Spicy Sweet Potato Fries Serves: 4 Ingredients 2 lbs. sweet potatoes 1 ½ teaspoons salt 1 teaspoon brown sugar ¼ teaspoon chili powder ¼ teaspoon ground cumin Sprinkle of cayenne, or to taste Olive oil Preparation Instructions Preheat oven to 400 degrees F. Line a baking sheet with foil. Peel and cut sweet potatoes into fries. Add potatoes to baking sheet and drizzle with oil. Season with salt, brown sugar, chili powder, cumin and cayenne as desired. Toss to coat. Arrange fries in an even layer. Bake for 25-30 minutes or until crispy. Turn half way through cook time.
Sweet Potato Chips Serves: 2 Ingredients 3 medium sweet potatoes 1/3 cup malt vinegar Sea salt Preparation Instructions Scrub sweet potatoes. Pat dry. Thinly slice sweet potatoes with a sharp knife or mandolin. Add to a resealable bag and add sweet potato slices. Pour in vinegar and shake to coat. Leave for 10 minutes. Preheat oven to 375 degrees and line a baking sheet with aluminum foil. Coat lightly with nonstick spray. Pour liquid out of bag and place potato slices in an even layer on the baking sheet. Sprinkle with salt. Bake for about 15 minutes or until brown and crispy. Turn potatoes, sprinkle with salt and bake for an additional 15 minutes or until crisp. Remove from oven, cool and enjoy.
Sweet Potato Falafel Serves: 4 (3 per serving) Ingredients 4 garlic cloves, minced finely 2 sweet potatoes 2 cups chickpea flour ½ cup water 1 ½ teaspoons coriander 1 ½ teaspoons cumin ½ teaspoon chili powder Juice of a lemon Salt, to taste Pepper, to taste Vegetable oil Preparation Instructions Preheat oven to 350 degrees F and line two baking sheets with aluminum foil. Rub sweet potatoes with oil, place on a baking sheet and cook until tender. Remove sweet potato flesh and press with a potato ricer. Set aside. Combine dry ingredients and whisk well. Add garlic, lemon juice and water. Mix until a paste forms. Add mashed sweet potato to the flour mixture and mix until well combined.
Form into about 12 balls (about the size of a golf ball). Place onto the other baking sheet and bake falafel for 25-30 minutes or until brown.
Sweet Potato Hummus Serves: 4-6 Ingredients 1 large sweet potato 2 garlic cloves, minced 2 cups chickpeas, cooked 4 tablespoons tahini 1 tablespoon cumin 1 teaspoon of hot sauce or more to taste Pinch of cinnamon Pinch of nutmeg Juice of half a lemon Olive oil Salt, to taste Pepper, to taste Preparation Instructions Peel sweet potato and cut into cubes. Place into a pot and cover with water. Bring to a boil, reduce heat to simmer and cook until tender (about 15 minutes). Drain and allow to cool.
Press sweet potatoes through a potato ricer. Add potato mash to a food processor along with the garlic, chickpeas, tahini, cumin, cinnamon, nutmeg, and lemon juice. Process and add olive oil as needed to achieve a smooth consistency. Add hot sauce and add more if desired. Season with salt and pepper. Mix. Serve with crackers.
Dessert
Chocolate and Sweet Potato Pudding Serves: 4 Ingredients 3 sweet potatoes ¼ cup cocoa powder, unsweetened ¼ cup vanilla almond milk, unsweetened 2 tablespoon pure maple syrup ½ teaspoon pure vanilla extract ½ teaspoon espresso powder Water Preparation Instructions Peel and cut sweet potatoes into chunks. Place into a pot and cover with water. Bring to a boil on high, reduce to a simmer and cook until tender. Drain and press through a potato ricer. Add 2 cups of mashed sweet potato to a food processor along with cocoa power, almond milk, syrup, vanilla extract and espresso powder. Process until smooth. Serve.
Classic Sweet Potato Pie Serves: 8 Ingredients 4 sweet potatoes 2 eggs 1 pie crust, unbaked ½ stick butter, softened ¾ cup brown sugar ¾ cup evaporated milk ¼ cup granulated sugar 1 tablespoon pure maple syrup 1 teaspoon vanilla extract ½ teaspoon ground cinnamon 1/8 teaspoon ground nutmeg 1/8 teaspoon ground allspice Pinch of salt Preparation Instructions
Preheat oven to 350 degrees F. Line a baking sheet with aluminum foil. Place sweet potatoes onto baking sheet and bake for one hour or until tender. Allow to cool. Slice in half and remove flesh. Press into a large bowl with a potato ricer. Set aside. In a separate bowl beat softened butter, brown sugar and granulated sugar until creamy. Beat eggs and add to the beaten sugar and butter along with spices and vanilla extract. Add evaporated milk. Transfer this mix to the sweet potatoes. Beat with an electric mixer until smooth. Transfer into the pie crust. Place on a baking sheet and bake for an hour or until the center of the pie is firm and the crust is golden brown. Cool, slice and serve.
Spiced Sweet Potato Cupcakes Serves: 30 Ingredients Cupcakes: 2 sweet potatoes 3 cups all-purpose flour 2¼ cups brown sugar ¾ cup unsalted butter, at room temperature ¾ cup whole milk 3 eggs 1 tablespoon baking powder 1½ teaspoons ground ginger 1½ teaspoons ground cinnamon 1½ teaspoons pure vanilla extract ¾ teaspoon ground nutmeg ¾ teaspoon baking soda ½ teaspoon ground cloves Pinch of salt Water Frosting: 1 cup granulated sugar 2/3 cup corn syrup 4 room temperature egg whites
1 teaspoon pure vanilla extract Chopped pecans Preparation Instructions Peel and cut sweet potatoes into cubes. Add to a pot and cover with water. Bring to a boil and reduce to a simmer. Cook until tender. Drain. Use potato ricer to press potatoes into a bowl. Preheat oven to 350 degrees F. Line muffin tin with paper cupcake liners. Use an electric mixer to beat the brown sugar and butter until fluffy. Add eggs one at a time and continue to beat. Scrape sides occasionally. Add vanilla and sweet potatoes until well combined. In a separate bowl whisk flour, baking powder, baking soda and spices along with a pinch of salt. Add half of the dry ingredients to the wet ingredients and mix. Pour in the milk and add the remaining dry ingredients. Scoop batter into cupcake liners and bake for about 20 minutes or until a toothpick comes out clean. Allow to cool and use the remaining batter. Frosting: Beat egg whites until stiff peaks form. In a saucepan heat sugar and corn syrup over medium. Bring to a boil then remove from heat. Pour beaten egg whites into the hot corn syrup mixture until a marshmallow frosting is formed. Pipe frosting onto cooled cupcakes. Torch if desired for that toasted marshmallow look. Garnish with chopped pecans.
Sweet Potato Brownies Serves: 10 (1 brownie per serving) Ingredients 2 medium sweet potatoes 13-15 Medjool dates, pitted 2/3 cup almond meal ½ cup buckwheat flour 4 tablespoons cacao, raw 3 tablespoons pure maple syrup Pinch of salt Preparation Instructions Peel sweet potatoes and cut into chunks. Place into a pot, cover with water and bring to a boil. Reduce to a simmer and cook until tender. Drain, cool and press through a potato ricer. Preheat oven to 350 degrees F and line a baking dish with parchment. Add mashed sweet potato to a food processor along with the dates. Process until creamy. Add the almond meal, flour, cacao, syrup and salt into a bowl. Mix to combine. Stir in the sweet potato and date combination. Mix until combined. Place into the baking dish in an even layer.
Bake for 20-25 minutes or until a tester comes out clean when inserted. Remove from dish, cool and cut into squares.
Sweet Potato Cake Doughnuts Serves: 5 (3 doughnuts per serving) Ingredients 2 sweet potatoes 1 small egg 1/3 cup all-purpose flour 2 tablespoons brown sugar 2 tablespoons pure maple syrup 1 teaspoon cinnamon 1 tablespoon buttermilk ½ teaspoon vanilla extract ½ teaspoon baking soda Pinch of salt Powdered sugar, for dusting Mini doughnut pan Preparation Instructions Peel and cut sweet potatoes into chunks. Add to a pot and cover with water. Bring to a boil, reduce to a simmer and cook until tender. Press with a potato ricer and transfer to a bowl.
Preheat oven to 350 degrees F and lightly grease mini doughnut pan. Measure 1 cup of mashed sweet potatoes. Transfer mashed sweet potatoes to a large mixing bowl along with egg, brown sugar, syrup, buttermilk and vanilla extract. Mix until well combined. Add flour, cinnamon, baking soda and salt. Fold in dry ingredients carefully until just combined. Add batter to donut pan and place into the oven to bake. Bake for about 10 minutes or until a tester inserted in the center of a doughnuts comes out clean. Allow to cool and remove doughnuts from pan. Continue until all batter is used. Dust with powdered sugar.
Sweet Potato Dessert Casserole Serves: 16 Ingredients 2 ½ lbs. sweet potatoes 2 cups mini marshmallows ¾ cup brown sugar, packed ½ cup chopped pecans ¼ cup softened butter ½ teaspoon pure vanilla extract Pinch of salt Cooking spray Preparation Instructions Preheat oven to 350 degrees F. Peel and cut sweet potatoes into cubes. Add potatoes to a pot and cover with water. Bring to a boil then reduce to a simmer. Cook for 15-20 minutes or until tender. Drain potatoes, press with a potato ricer and transfer to a large bowl. Add brown sugar, butter, a sprinkling of salt and vanilla extract. Stir to combine well. Fold in half of the chopped pecans.
Transfer to a baking dish and spread evenly. Top with remaining pecans and finish with a layer of marshmallows. Bake for 30 minutes or until golden brown.
Sweet Potato Fritters Serves: 2-4 (4 fritters per serving) Ingredients 1 sweet potato ½ cup ricotta cheese ¼ cup self-rising flour 2 tablespoons confectioners sugar, plus more for dusting 1 teaspoon cinnamon Pure maple syrup, to taste Pinch of salt Preparation Instructions Preheat oven to 350 degrees F and line a baking sheet with foil. Peel and cut sweet potato into chunks. Roast until tender. Press into a bowl with potato ricer. Heat about 3 inches of oil in a deep skillet to 350 degrees.
Add ricotta cheese, sugar, a drizzle of maple syrup, salt and cinnamon to the mashed potatoes. Mix well. Gradually fold in flour. Fry tablespoons of batter in small batches until golden brown. Remove and place onto paper towels to drain. Dust with confectioners sugar and serve.
Sweet Potato Soufflé Serves: 6 Ingredients 3 sweet potatoes 3 eggs, beaten 1 cup granulated sugar 1 cup brown sugar ½ cup self-rising cake flour ½ cup milk 1 ½ stick melted butter, unsalted 1 tablespoon pure vanilla extract Pinch of salt Preparation Instructions Preheat oven to 350 degrees F. Line baking sheet with aluminum foil. Place sweet potatoes on baking sheet and cook until tender. Remove from the oven, cool, peel and press potatoes through a potato ricer. Increase oven temperature to 400 degrees F. Grease an 8 inch baking dish. Measure 3 cups of mashed sweet potatoes. Add to a mixing bowl along with eggs, granulated sugar, milk, 1 stick of melted butter, vanilla extract and salt. Mix well. Transfer to baking dish. In a separate bowl mix brown sugar, flour and ½ stick melted butter.
Sprinkle over sweet potatoes. Bake for 20 minutes or until topping is golden. Serve.