Sweet Potato Cakes Recipe with Lime and Avocado (2024)

FAQs

Are sweet potatoes and avocado good for you? ›

Both ingredients are high in fiber and potassium, but like every dynamic duo, they bring out the best in each other. The avocados have fats to help your body absorb the sweet potato's vitamin A, and they also add immune-boosting vitamin C, says nutritionist Tara Dellolacono Thies, R.D.N.

The naturally sweet, super-creamy ingredient can go way beyond sweet potato pie. When peeled, cooked, and mashed, sweet potatoes are a delicious way to pack in nutrients (think: beta carotene, potassium, fiber, and vitamins A and C) to a number of fall treats. Plus, they add moisture and a nice orangey hue.

This superfood is high in complex carbs, has a surprisingly low glycemic load, and packs an antioxidant punch with anthocyanin (the compound that makes blueberries blue). Okinawans typically serve sweet potatoes steamed, which perfectly renders their creamy texture and sweet flavor.

If you enjoy sweet potatoes, you can absolutely enjoy them daily. However, eating multiple sweet potatoes every day could cause a harmless condition called carotenodermia, where your skin turns yellow-orange. You may also want to be cautious about your sweet potato intake if you have a history of kidney stones.

They're high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. They're also incredibly rich in beta carotene, which is converted to vitamin A to support good vision and your immune system.

Boil the sweet potatoes in a large stockpot until soft, about 25 minutes; drain. When cool enough to handle, peel the potatoes and transfer them to a large bowl. While the potatoes are still warm, add the butter, cream, agave, cinnamon and salt, and mash until smooth. Sprinkle with the orange zest.

The cold water bath helps rinse the starch off the sweet potatoes so they're a bit more crispy. That said, if you do not have the time, you can still get crispy baked sweet potato fries by using high heat and a little drizzle of olive oil.

Pierce potatoes all over with the tines of a fork and bake in oven, directly on rack, until soft and caramelizing, 1 1/2 hours. Slash the tops of potatoes open with the tip of a sharp knife and push ends of each potato toward each other to open. Divide butter, salt, and pepper among potatoes and serve.

The foil: Sweet potatoes tend to get a little juicy while baking—these juices can caramelize and be a pain to deal with afterwards. Lining the baking sheet first with foil or parchment ensures an easy clean up. No need to wrap your potatoes in foil though—you want them to really feel that oven heat, rather than steam.

It's really the best way. Microwaving sweet potatoes cuts down cook time by 45 to 55 minutes, and, according to a 2018 study, helps maintain the potato's nutritional value. All cooking methods cause foods to lose some of their nutrients, but the quicker your potato cooks, the more nutrients it will retain.

How do Koreans eat sweet potatoes? ›

This root vegetable is extremely popular in South Korea and enjoyed in so many ways, including pre-packaged snacks, lattes, noodles, pizzas, stews, desserts, you name it! And in the winter time, it's such a treat to warm up with a steaming hot sweet potato from a street vendor.

Okinawan Sweet Potato vs. Japanese Sweet Potato

Unlike the light skin and purple flesh of the Okinawan sweet potato, Japanese sweet potatoes (locally known as satsuma imo) have reddish-purple skin and light-colored flesh, which can either be yellow or white. Both varieties also differ in texture.

Absolutely. Besides their health benefits, sweet potatoes are a great addition to any weight loss diet. First up, they're very high in fibre — especially soluble fibre. Soluble fibre is excellent because it slows down your digestion and helps you feel full, which can curb the urge to snack between meals.

Along with anti-inflammatory properties, sweet potatoes have plenty of gut-friendly fiber, especially if you eat the skin. They are a mixture of soluble fiber, which can lower cholesterol and balance glucose, and insoluble fiber, which helps keep your bowels healthy and regular.

Compared with other high-fat foods, avocados are a healthy option. An 80g portion counts towards your 5-a-day and contains vitamins, minerals and fibre.