Sweet potato three ways

30 August 2019

Sweet potato can be a fantastic alternative on our plates to its potato counterparts when looking to control calorie consumption or boost our vegetable intake. But what ways can we enjoy it when we are short for time or want to try something new?

Nutritional highlights

Achieving the recommended fruit and veg intake every day can be easier than you think, especially when making simple swaps with your meals such as this one. In comparison to the regular potato, sweet potatoes are slightly higher in fibre, have less impact on our blood sugar response and are higher in vitamin A, which plays an important role in vision and immune function. This certainly doesn't mean that you should stop eating normal potatoes as they have some great properties too.

Don't be afraid to leave the skin on your sweet potatoes; the skin contains three times the amount of antioxidants than the rest of the potato! Baked, mashed or as wedges, why not give these a go?

Baked Sweet Potato


(Makes 1 serving)
Preparation time: 2 minutes
Cooking time: 45-60 minutes (6 minutes if done in the microwave)

  • 1 sweet potato
  • Topping of choice (beans, smashed avocado, tuna, vegetarian chilli)
  • Mixed leaf salad


Preheat the oven to 200 degrees C.

Clean the sweet potato and pierce multiple times with a fork.

Bake for 45-60 minutes (depending on the size of the sweet potato), until tender.

Leave to cool briefly before cutting with a knife and serving 

Mashed carrot and sweet potato


(Makes 4 servings)
Preparation time: 5 minutes
Cooking time: 15 minutes

  • 300g sweet potato
  • 300g carrots (peeled)
  • 50ml milk
  • Ground nutmeg


Dice the sweet potato and carrots.

Bring a pan of water to the boil and add the diced sweet potato and carrots. Cook for 12 minutes.

Drain the water, then add the nutmeg and milk before mashing to a smooth texture.

Serve as a side or try as a topping to your favourite cottage pie recipe.

Sweet potato wedges


(Makes 2 servings)
Preparation time: 10 minutes
Cooking time: 20-25 minutes

  • 350g sweet potato
  • 1 tbsp olive oil
  • 1 tsp thyme
  • 1 tsp Cayenne
  • Black pepper


Preheat the oven to 200 degrees C.

Wash the sweet potatoes then slice into wedges (these don't have to be perfect!).

Brush the wedges with olive oil and season with thyme, cayenne and black pepper before placing on a baking tray.

Roast in the oven for 20-25 minutes turning regularly, until browned.

Remove from the oven and allow to cool before serving as a side.

Calories:  Fat:  Saturates:  Total Sugar:  Salt: