Sweet Potato Recipes
Sweet Potato Pie
Servings: 8 • Serving Size: 1/8 of a 9” pie
Per Serving: Calories: 187 | Total Fat: 4.4g | Sat Fat 2.4g
Ingredients
2 (1-1/2 lbs total) sweet potatoes
2 tbsp light butter, softened
1/2 cup packed brown sugar
1/2 cup 1% milk
2 large eggs (or try 1/2 cup egg substitute for a healthier alternative)
1/2 tsp ground pumpkin pie spice
1/2 tsp ground cinnamon
1 tsp vanilla extract
1 (9 inch) unbaked prepared pie crust*
*(The nutritional values for this recipe were calculated using a store-bought frozen, prepared pie crust, but for a better, more healthful pie crust, try making this and other recipes with one of the homemade crust recipes below.)
Directions
Boil sweet potatoes whole in skin for 50 to 55 minutes, or until soft. Run cold water over the sweet potato, and remove the skin. Blend potatoes in a blender and pulse for about one minute to remove all fibers.
Place sweet potatoes in a bowl. Add butter, and mix well. Using an electric mixer, mix in the sugar, milk, eggs, cinnamon and vanilla. Beat on medium speed until mixture is smooth. Pour filling into an unbaked pie crust.
Bake at 350 degrees for 55 to 60 minutes, or until knife inserted in center comes out clean. Optional: serve with fat-free whipped topping.
Make Ahead Healthful Pie Crust Alternative #1
(Enough for One, 9” Pie Crust) Serving Size: 1/8 of pie
Nutritional Information Per Serving:
Calories 144 | Total Fat 4.4 g | Total Sat. Fat 2.4 g
Ingredients
3/4 cup whole wheat pastry flour
3/4 cup unbleached all purpose flour
1/4 cup canola (I just used a bit less than 1/4 cup)
1 pinch salt
1/2 cup ice water (Add ice cubes to cold water and stir to achieve coldness, then remove the unmelted ice cubes and measure out 1/2 cup of the water.
Directions
Stir the flours together in a small bowl and freeze for one hour. Freeze the oil in a separate container for an hour also. Remove both from freezer and mix the oil into the flour until it makes a crumbly dough.
Stir the salt into the ice water and mix the water into the dough. Mix only enough to bind the dough. If it's too dry, add more water, a little at a time.
I found it easiest to simply place the ball of dough into the pan, and squish it around with my hand -- Bake as directed for whatever recipe you’re using.
Low Fat No Sugar Pie Crust Alternative #2
(Enough for One, 9” Pie Crust) Serving Size: 1/8 of pie
Nutritional Information Per Serving:
Calories 66 | Total Fat 2.6 g | Total Sat. Fat 0 g
Ingredients
1 cup quick oats
1/4 cup oat flour
1/2 cup Splenda granular, sugar substitute
1/4 teaspoon salt
1/2 cup diet Sprite
1 tablespoon canola oil
Directions
Preheat oven to 400º.
Spray 9” pie dish with non-stick cooking spray.
In a bowl mix the oats, flour, Splenda, & salt.
Mix canola oil separately with 4 tbsp warm water, beat until frothy.
Add Sprite to dry ingredients.
Add frothed canola/water to mixture. Mix all.
Press crust into plate bottom, moistening fingertips if needed.
Pre-Bake at 400º for about 5 minutes, and then add whatever pie filling you are using and bake according to your recipe directions.
Sweet Potato Pancakes
(Yields 8 servings)
Nutritional Information Per Serving: Calories: 183 | Total Fat: 3.9 g | Sat. Fat .9 g
Ingredients
3/4 pound sweet potatoes
1 cup whole wheat flour
1/2 cup oats
3 1/2 tsp baking powder
1 tsp salt
1/2 tsp ground nutmeg
2 eggs, beaten (or use 1/2 cup egg substitute)
1 1/2 cups low fat buttermilk
1/4 cup unsweetened applesauce
1 tbsp canola oil
1/2 tsp vanilla extract
1/2 tsp cinnamon
Directions
Place sweet potatoes in a medium saucepan of boiling water, and cook until tender but firm, about 15 minutes. Drain, and immediately immerse in cold water to loosen skins. Drain, remove skins, chop, and mash.
In a medium bowl, sift together flour, baking powder, salt, cinnamon, and nutmeg. Mix mashed sweet potatoes, vanilla extract, eggs, milk and applesauce, and canola oil in a separate medium bowl. Blend sweet potato mixture into the flour mixture to form a batter. (For the best flavor, cover batter and store in the refrigerator overnight. In the morning, stir in a little water or buttermilk to thin the batter before using.)
Preheat a lightly greased griddle over medium-high heat. Drop batter mixture onto the prepared griddle by heaping tablespoonfuls, and using the back of a spoon, lightly spread out the batter a little, and cook until golden brown, turning once with a spatula when the surface begins to bubble.
Serving options: Serve with warmed, all-natural maple syrup or on very special occasions, treat yourself, and serve with Pecan Butter (recipe below).
Pecan Butter
1/4 cup finely chopped pecans toasted and cooled
1/2 pound butter, softened (can substitute light butter)
1/2 teaspoon cinnamon
1 teaspoon vanilla
1 tablespoon brown sugar
1 tablespoon honey
Mix all ingredients together (use rubber gloves). Roll in parchment paper and freeze. Cut into slices and top sweet potato pancakes.
Sweet Potato Fries
(Yields 4 Servings)
Nutritional Information Per Serving:
Calories: 97 | Total Fat 3.5 g | Sat. Fat 0 g
Ingredients
1/2 pound sweet potatoes (about 2 small)
1 tbsp of olive oil
1/4 tsp salt
Directions
Preheat the oven to 450 degrees.
Cut the sweet potatoes into 1/4-1/2 inch strips or wedges and toss in the oil using a large Ziploc plastic bag. Arrange in a single layer on a nonstick baking sheet, and lightly salt. Place in oven for 30 minutes, turning once. These make a great snack or side dish, and you’ll never miss regular French fries again!
Sweet Potato Muffins
(Yields 10 muffins)
Nutritional Information per Muffin: Calories 174 | Total Fat 1.1 g | Sat. Fat 0 g
Ingredients
1/2 lb sweet potatoes (about 2 small)
Non-stick cooking spray
1/4 cup unsweetened applesauce
3 tbsp dark brown sugar
3 tbsp honey
1 cup all-purpose flour
3/4 cup whole wheat flour
1/4 cup whole wheat pastry flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 tbsp cinnamon
1 tsp ginger
1/2 tsp allspice
1 cup low fat buttermilk
1/4 cup plain non-fat yogurt
1 egg
1 tsp vanilla extract
Optional: add chopped fresh or dried cranberries or chopped toasted pecans
Directions
Heat the oven to 400 degrees.
Prick the sweet potatoes with a fork and place on a foil-lined cookie sheet.
Bake for 1 hour or until they are tender when pierced with a fork and are caramelizing.
Remove from the oven, allow them to cool, then peel and lightly mash potatoes with a fork. Set aside.
Lower the oven temperature to 350 degrees. Lightly spray the muffin tin with vegetable oil or line tins with paper or foil liners. In a large mixing bowl, cream the applesauce and sugars until light and fluffy, about 3 minutes, and set bowl aside.
In a medium bowl, sift together the flour, whole-wheat flour, whole-grain pastry flour, baking powder, baking soda, salt, cinnamon, ginger and allspice. In a separate bowl, whisk the buttermilk, honey, yogurt, egg and vanilla together.
Scrape down the sides of the applesauce bowl and alternately add the dry and wet ingredients; do not over mix. Gently fold in the sweet potatoes (and the cranberries or nuts).
Using an ice cream scoop (about one-half cup capacity), scoop the batter into each of 10 prepared muffin cups, about 1 scoop per muffin.
Bake for 30 to 40 minutes.