Sassy Sweet Potatoes…In Minutes!

Happy Halloween everyone! I hope this blog post finds you well and in the festive fall spirit! We are in the midst of fall and its crisp, cool weather, and with that brings two of my favorite foods in the whole wide world: apples and sweet potatoes. These two nutritious foods are in full swing at the farmer’s markets, and I thought that I would focus today on the sweet potato- bright and orange just in time for Halloween!


There are so many other ways to prepare sweet potatoes besides simply baking them whole. They can be used for appetizers, casseroles, stews, and even desserts! Take a look at these easy preparation tips below to increase your sweet potato consumption this season!



Sweet potatoes are actually native to America, although they are often confused with yams, a tuber root found in West Africa. Sweet potatoes come in many different shapes and colors, ranging from light brown to deep orange or even purple. The rich, fertile soil of NC offers the perfect environment for growing sweet potatoes, and we actually grow more than 40% of the US supply in our state!


Sweet potatoes are truly a nutrition powerhouse. especially rich in fiber, Vitamin A, Potassium, Copper, Manganese, and Vitamin C. It even contains important Omega-3 and Omega-6 fatty acids for cognitive development.


Sweet potatoes cook the best when they’re sliced, diced, or cut into wedges before cooking. There are multiple preparation methods for sweet potatoes.

1. Roast whole or halved sweet potatoes at 450 degrees Fahrenheit for 25-30 minutes

2. Saute sliced or diced potatoes in oil for 10 minutes

3. Boil by adding 1 inch thick slices to a skillet with 2 inches of boiling water; cook for 12 minutes.

4. Microwave whole sweet potatoes on high from 5-8 minutes, rotating halfway through

5. Grill or broil 1-inch thick slices for 10 minutes.

Sweet Dinner Ideas:

-Shred raw sweet potato to add color and flavor to salads and slaws

-Sprinkle wedges with vegetable oil and cajun seasoning. Roast in the oven.

-Mash cooked sweet potatoes with butter, milk, salt, and pepper.

-Puree cooked sweet potatoes and apples, blending in a little mil, salt, pepper, and ground ginger. Bake in a casserole dish, topped with chopped nuts.

-Toss sweet potato chunks and sliced onions with oil, salt and hot sauce. Roast until tender.

What are your plans for Halloween? Are you attending a costume party, taking your children trick-or-treating, or making a delicious dinner or dessert for your friends? Share with us here, include pictures if you’d like!


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