Roasted Sweet Potato Salad (Easy + Healthy Recipe) - TSV (2024)

FAQs

Are roasted sweet potatoes healthy? ›

Sweet potatoes have been associated with a healthy heart, gut and eyes. What herbs go well with sweet potatoes? This simple recipe calls for just salt and pepper, but you don't have to stop there. You can jazz up sweet potatoes with herbs, spices, nuts and even cheese after (or before) they're done roasting.

The healthiest ways to prepare sweet potatoes are to steam or boil them. You can also bake, roast, or fry sweet potatoes, but you should take care to limit these preparation methods, which will cause the sugars to break down in different ways and often include extra recipe ingredients like oil, butter, or sugar.

Yes. Cubes of sweet potato would go well in borscht or chilled soup, topped with a dollop of sour cream. Chilled sweet potato can make interesting and tasty potato salad. Chunks or sticks of cold, cooked sweet potato can be very good in a tossed or green salad.

The takeaway. If you want to eat sweet potatoes and maintain blood sugar balance, Sapola suggests boiling rather than roasting them. This method will take the glycemic index impact down a few points and maybe even challenge your cooking creativity.

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.

You can still eat sweet potatoes if you have diabetes, assures Huff. The fiber content in sweet potatoes, especially if you consume them with the skin on, can help reduce spikes in your blood sugar. Plus, how you cook your sweet potatoes can also help reduce the extent to which your blood sugar rises.

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.

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.

Just one sweet potato gives you 102% of the vitamin A you need each day. This helps keep your eyes healthy as well as your immune system, your body's defense against germs. It's also good for your reproductive system and organs like your heart and kidneys.

You really shouldn't store sweet potatoes in the fridge if you plan to eat them within a month or so, as refrigeration can bring on an unpleasant taste and a hard center. They technically will last longer if they're refrigerated, but they just won't taste great.

Why are roasted sweet potatoes so good? ›

But a plain, medium sized roasted sweet potato is a high-fiber, low-carb, low sodium, 100 calorie powerhouse of good stuff like potassium and protein and a wallop of vitamin A.

Simply put, the level of resistant starch in a cooked and cooled potato increases dramatically. This action improves the nutritional quality of the potato because it increases the dietary fibre load in the colon, and contains the type of resistant starch which is prebiotic.

Boiling may actually retain most of the antioxidant power of sweet potatoes, compared to roasting and steaming. If we compare baking to boiling microscopically, boiling helps thin out the cell walls and gelatinize the starch, which may enhance the bioavailability of nutrients.

TIPS & TRICKS to Make this Recipe: The main secrets to achieving that incredible crispy texture, is to soak the cut sweet potatoes in cold water for at least 30 minutes. This helps remove the starch from the sweet potatoes so they´re not limp & soggy.

I've found that sweet potatoes really need space for a truly roasted, crisped-edge result. Aim for about one inch of space between pieces. This leads to good, dry, hot airflow that will let the potato pieces' moisture evaporate while letting them dry and crisp up more.

The study did find that boiling sweet potatoes retains more beta-carotene and makes it more absorbable than other cooking methods, such as frying, baking or steaming. Though this is the case, roasting sweet potatoes retained more anthocyanins than the other cooking methods.

‌Sweet potatoes have a lot of carbohydrates. One 5-inch sweet potato has about 26 grams of carbohydrates. In a low-carb diet, one sweet potato has half of the calories from carbohydrates that you may be allowed. But that's still less than the carb content of a white potato: 35 grams, on average.

Both are nutritious

Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious.