How To Make Easy Oven Roasted Sweet Potatoes
Today I’m sharing how to make one of our weekly healthy recipe staples, Diced, Spiced & Roasted Sweet Potatoes! We love sweet potatoes, they are a versatile vegetables that is packed with nutrition and tastes great! We love roasting sweet potatoes in the oven which helps bring out their natural sweetness! Roasted sweet potatoes also have a delicious texture, slightly crispy and crunchy. Although you can roast potatoes with a touch of oil and go spice free, the spice blend that we make adds a lot of flavor! Below is our easy healthy recipes for oven roasted sweet potatoes along with some health benefits of sweet potatoes!
Different Ways To Eat Sweet Potatoes
Because sweet potatoes are so versatile, we eat them often in a variety of ways! Our favorite way to enjoy sweet potatoes is on a salad, but we also eat them in tacos, burritos, bowls, added to soup, in breakfast hash, topped on nachos or as a side at any family meal. The lemon tahini salad dressing (seen in photo below) is one of my favorite and you can find the recipe on the blog here!
Health Benefits of Sweet Potatoes
Sweet potatoes are loaded with vitamins and minerals, but also contains other health positive nutrition such as antioxidants (the darker the potato, the more antioxidants) and fiber. This delicious root vegetable contains both soluble and insoluble fiber, both of which are key to a healthy gut and digestive tract!
According to the USDA Food Composition Database; one cup of baked sweet potato (with skin) provides
- Calories: 180
- Carbs: 41.4 grams
- Protein: 4 grams
- Fat: 0.3 grams
- Fiber: 6.6 grams
- Vitamin A: 769% Daily Value (DV)
- Vitamin C: 65% DV
- Manganese: 50% DV
- Vitamin B6: 29% DV
- Potassium: 27% DV
- Pantothenic acid: 18% DV
- Copper: 16% of the DV
- Niacin: 15% of the DV
Health Benefits of Coconut Oil
Our go-to oil for roasting sweet spuds is coconut oil. Coconut contains a type of saturated fat known as Medium-Chain Triglycerides. Medium-Chain Triglycerides or MCTs are a great source of energy for the body! Coconut also has what is known as a higher smoke point, meaning it can reach hotter temperature while retaining it’s nutritional value.
- 1 large sweet potato (2-3 cups, diced)
- 1/4 teaspoon salt
- 1/4 teaspoon paprika
- 1/4 teaspoon cumin
- 1/4 teaspoon onion powder
- 1/4 teaspoon garlic powder
- 2 teaspoons unrefined coconut oil
- Preheat oven to 425 Fahrenheit.
- Rinse and scrub sweet potato, remove any bad spots.
- Chop potato in 1/2 inch square sized pieces.
- Toss in melted coconut oil, and then in seasoning mix.
- Roast in oven for 25 - 30 minutes.
- It is very important to keep your sweet potato cubes evenly sized, they will cook more evenly and reduce the risk of burnt pieces.
- If the coconut oil is still solid, simply add to the baking sheet and toss in the oven for 2-3 mins, to melt the oil.
- If you feel the roasting sweet potatoes are getting too dark, but are still firm to the touch, simply turn the oven off and let them sit in the oven for another 5-10 minutes.
Easy, Healthy Sweet Potato Recipes
If you love this recipe, see below for more healthy lunch & dinner recipes! As always all Healthy Grocery Girl recipes are gluten-free, dairy-free and predominately plant-based.
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