Nourish Your Family: Bringing Sweet Potatoes To Life!
I believe that as a busy, multitasking mom, who cares about making healthy choices, you can enjoy the process of nourishing your family, not just feeding them. And I find that prepping ahead helps me have nutrient dense and high quality snacks, and options to throw together into meals daily, even if I don’t have a complete “meal” in mind.
In this series, I dive I share a little background on the recipe, why I consider it to be a healthy / nourishing choice, list out the kitchen tools you will need, the ingredients you need, walk you through the instructions, and even some strategies on how to tweak or rock this recipe yourself…
If you want me to personally text you the link to new posts in this series, just text ‘recipe’ to 910-218-0848.
How This Recipe Came Into My Life
Growing up if you had asked me what my favorite food was, I just may have said a potato. I loved baked potatoes, twice-baked potatoes, mashed potatoes, french fries, and anything else white potato based. But I cut out white potatoes from my diet about 5 years ago, when starting an anti-candida cleanse.
It turns out white potatoes have a fairly high glycemic index, and at the time I was really going all in on removing anything that could feed the yucky yeast I was learning about, causing gut health issues for me. (note: not all candida cleanses suggest removing potatoes, but the practitioner I was working with suggested this…maybe also cause I ate a ton of them at the time).
Anyway, this cleansing time forced me to explore alternatives to a lot of things. If I ever need to do a detox or remove things from my diet, I prefer to look at what I can add in as replacements instead of thinking I am being deprived. Just my mentality.
So I began exploring sweet potatoes, which were on my allowed list in moderation. And then I began to discover all the beautiful variations of sweet potatoes, methods of cooking them, and overall health benefits of these wondrous superfoods.
Sweet potatoes are also one of the first foods suggested to introduce to babies. We got them into Baby E’s diet, first lacto-fermented, then boiled in homemade bone broth, and now he loves them roasted, mashed, or any version.
Preparing sweet potatoes is a weekly staple of my meal prep plan. We typically will roast 4-5 whole potatoes, and then chop some up into small nuggets and roast them in oil and spices. The nuggets are great for snacks for Baby E if we need to go run errands, maybe paired with a few nuts or a square of goat milk cheddar cheese in a little container for him.
I love slicing up the pre-roasted potatoes, and just warming up in my skillet pan for breakfast potatoes, chopping up some cold pieces on top of a salad, or re-warming in the oven to go with a steak. They really become very versatile and always get gobbled up before the next meal prep day. So in today’s recipe, I am actually sharing 2 methods of preparing sweet potatoes.
Don’t be thrown off…when I was at the market the day of preparing this, I had Baby E in a carrier and he was picking the potatoes. He went for a beautiful purple skinned variation, that happens to be a Murasaki Sweet Potato (Japanese variation), which has a very dense, creamy, lighter white / yellow flesh. Of course this recipe works just the same with a bright orange sweet potato, or any shade in between. Explore, have fun, and enjoy the colors.
What’s Nourishing About This Recipe?
Sweet potatoes are considered a superfood, thanks to their many health benefits. They’re loaded with beta carotene, which functions as a potent antioxidant and a rich source of vitamin A. They are highly nutritious, with fiber, vitamins, and minerals aplenty. The fiber & antioxidants also promote a health gut. They also have been shown to support healthy vision, brain function, and immune system function. So all in all, these are a win in my family pantry and meal prepping rotation.
Plus, the methods I used to prepare and serve in these recipes also include your favorite healthy fat. As shared in past posts, it is great to find ways to add healthy fats into your daily consumption. And our littles especially need maybe even more healthy fats than we think they would. Super Nutrition for Babies is my go-to for exploring this theory. I am a 110% believer!
Minimalist Kitchen Tools Needed
- Cutting board
- Peeler (for the potato bites recipe)
- Sharp knife
- Small bowl
- Cookie sheet
Ingredients To Make Sure You Have On Hand
- Organic sweet potatoes
- Coconut oil
Crispy Sweet Potato Bites
- Peel potatoes
- Slice the potatoes into roughly ½” slices
- Then chop the slices into roughly ½ x ½” cubes
- Put the cubes into a bowl and mix desired fat in with them (for example for the 2 potatoes I did, I mixed a chunk of about 1 TBSP of room temp coconut oil in with them, first with a spatula and then with my hands)
- Sprinkle desired spices and seasoning and mix one more time
- Lay the coated and spiced cubes out onto a cookie sheet
- Put in oven pre-heated to 350 degrees
- Bake for 35-45 minutes (check and stir around 35 minutes, going for optimal crispy yumminess here – to your preference)
Roasted Sweet Potatoes
- Wash skin of sweet potatoes
- Put a small gob of coconut oil in your hand
- Rub oil all over the potato – almost massaging it
- Poke 5-7 holes with point of a knife in the skin of each potato
- Place the coated and “poked” potatoes onto a cookie sheet
- Put in oven pre-heated to 425 degrees
- Bake for 45-50 minutes (you can poke the potatoes with a fork for testing. When the fork pokes easily in towards the middle, they are done)
Ingredient & Equipment Swap-Outs
Honestly, there’s nothing really here to swap out except for maybe cooking fat of choice or spices. I use coconut oil or butter for roasting. I think coconut oil is easier to coat on the bites and I just dip my hand into our tub of oil to massage into the potatoes. So I don’t measure. If you prefer to drizzle with another high quality oil of choice, you can certainly try that and massage it in.
I usually spice the bites with pink himalayan sea salt, black pepper, garlic powder, and maybe a little paprika. You could make more savory offerings with oregano, basil, and sage. Or even sweeter treats with cinnamon & nutmeg. You can really tease this to any picky palate with a little creativity.
Cost Savings Ideas
I get my coconut oil from Thrive Market, and actually most of our spice refills. If you are new to either Thrive Market, let me help you get some savings. Here’s a 25% off coupon to try ordering organic high-quality products for your family at affordable pricing.
If you would like to chat about whether other products would benefit you before you order, you can also sign up for a free Focus & Power-Up Call. In 15 minutes we can get to the heart of what top recommendations I have for a more activated living experience, and get you some simple steps, products, or resources customized for you.
How Can You Introduce This To Your Family?
We store the roasted sweet potatoes whole, with the skins still on, and slice them up or grab a hunk off them to heat up as we go. I find that leaving the skins on helps to keep them from drying out over the week. We store in a glass container, and they are good through the week until the next meal prep day (if they last that long). I like eating the skins anyway, for added fiber. While hubby and Baby E prefer no skins when they eat them.
The crispy sweet potato bites are amazing, with bacon bits, green onions, and hot sauce. I don’t even know what I would call it, but if you are ever craving something salty and delish, and you have some meal prepped bacon on hand, just trust me.
What If Nutrition Could Impact Your Genetics Positively?
Did you know that on top of sharing free tips, recipes, and health hacks, I also help multitasking moms explore how good their body and mind can feel, by harnessing the power of nutrigenomics (big word, looking at how nutrition and natural compounds can positively impact the proper expression of our genes)? I also call it biohacking.
The best way for us to see if a custom biohacking starter kit would make sense for you, is for us to hop on a free Focus & Power Up Call. In 15 minutes, I ask questions and help you get to the heart of what is holding you back from being at your peak energy, focus, clarity, motivation, and overall health.
I also give you permission now and always, to ditch the mom guilt for taking care of yourself. The best thing you can do for your kiddos and family is to role model healthy habits, boundaries, and priorities. The ripple effect for yourself and the next generation is worth it.