Sweet Potato Kale Hash Recipe (2024)

FAQs

Is it better to boil or bake sweet potatoes? ›

Baking can also cause an 80% drop in vitamin A levels, twice as much as boiling. Therefore, from a nutritional standpoint, boiling rather than baking should be recommended for cooking sweet potato.

Sweet Potatoes and Health

Sweet potatoes with orange flesh are richest in beta-carotene. Sweet potatoes with purple flesh are richer in anthocyanins. Beta-carotene and anthocyanins are naturally occurring plant “phyto” chemicals that give vegetables their bright colors.

Sweet potatoes are full of antioxidants, vitamins and fiber to support your eye, digestive and heart health. They're generally safe to eat daily, especially if you eat them with calcium to prevent calcium oxalate kidney stones. There are so many fun and tasty ways to eat sweet potatoes.

You can grill, smash, bake, mash and even air-fry them. Along with those cooking methods, one of the healthiest ways to cook sweet potatoes is to roast them. The best technique for roasting vegetables is to roast them at higher temperatures so that the natural sugars caramelize.

There is not much difference between boiling sweet potatoes with the skins on versus peeling them, but you will get a boost of fiber and potassium if you keep the skin on. The skin also adds a subtle texture to each bite. If you're looking for a smoother mash, peel the potatoes first before boiling.

Sweet potatoes are mainly composed of carbs. Most of the carbs come from starch, followed by fiber. This root vegetable is also relatively low in protein but still an important protein source in many developing countries.

Potatoes also have vitamin C, unlike rice. Plus, potatoes contain three times more minerals than rice, such as phosphorus, potassium and magnesium when you leave the skin on. Sweet potatoes on the other hand are even healthier than the standard potato, containing as much as twice the high amounts of vitamin!

Sweet potatoes are generally considered a better source of carbohydrates compared to bread because they are less processed and contain more fiber, vitamins, and minerals.

How to tell if sweet potatoes have gone bad. If your sweet potato is soft in spots, smells rotten, or oozes a mysterious liquid, that potato should be discarded. Another sign that sweet potatoes have taken a turn for the worse is if they start growing stalky purplish sprouts.

It will be good for your body if eating sweet potatoes in the morning, with fresh milk or yogurt, some seeds and green vegetables will be a nutritious breakfast and provide an abundant source of energy for the body.

Is sweet potato good for blood pressure? ›

Sweet potatoes, which are high in potassium and magnesium, are an important part of a blood pressure-lowering diet. Sweet potatoes are also high in fibre, which is beneficial to your heart.

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.

Although both veggies are very close in fiber, protein, vitamin C, and magnesium, sweet potatoes are the healthier option because they are lower in overall calories, lower in carbohydrates, and higher in beta carotene (vitamin A).

Bake, don't boil

Baking sweet potatoes caramelizes their natural sugars, especially when done whole. It intensifies their flavor and creates a richer taste compared to boiling, which can result in a watered-down, bland flavor.

Baking, roasting, or microwaving potatoes with their skin on retains most of the nutrients. Boiled potatoes contain fewer water-soluble nutrients. Frying increases the formation of potentially harmful chemicals.

Roast Or Boil These Potatoes

The texture of boiling potatoes allows them to retain their shape as they are cooked, and their firm interior can taste luxurious with a simple salt crust. These potatoes are usually a little smaller than the baking variety with more natural sugar content and moisture.

Recipe Tips

Don't forget to poke: Poking holes in the sweet potatoes is crucial. It allows steam to escape, ensuring the insides become perfectly soft while preventing any oven mishaps from over-pressurized potatoes. Oil evenly: When rubbing oil onto the potatoes, make sure it's evenly distributed.

The cold water bath helps rinse the starch off the sweet potatoes so they're a bit more crispy.