Use sweet potatoes instead of regular potatoes for a nutrient boost.
Eat a medium sweet potato and you'll have consumed over four times the daily value recommended for vitamin A. Sweet potatoes are also a good source of fiber, potassium and vitamins B-6 and C. Varieties containing dark orange flesh contain the most nutrients. You can add these nutritious tubers to both sweet and savory foods.
Leftover baked or boiled sweet potato can easily be incorporated into your breakfast. Mash it up and stir it into your oatmeal with a little bit of pumpkin pie spice and a drizzle of maple syrup for a delicious hot breakfast. If you are in a rush, put it in the blender with Greek yogurt or milk, bananas, walnuts or pecans, unsweetened coconut, turmeric and cinnamon or blend together cooked sweet potatoes, cranberries, apples, dates, orange juice and ginger to make a smoothie.
The simplest way to serve a sweet potato is to bake it like you would a regular potato and top it with yogurt and unsweetened applesauce or salsa, black beans and low-fat cheese. You can also thinly slice sweet potatoes and bake them to make sweet potato chips or julienne them and bake them to make sweet potato fries. Mix cooked sweet potatoes with coconut milk and curry powder for a delicious soup or use chunks of cooked tubers to make a sweet potato salad with Greek yogurt, red bell pepper, onions, orange juice, cumin and paprika.
Using sweet potatoes in place of regular potatoes in any of your favorite main dishes is an easy way to increase your sweet potato consumption. Add them to stews. Mix cooked sweet potatoes with beans and a little low-fat cheese and wrap them in a whole-wheat tortilla for a nutritious burrito. Use mashed sweet potatoes to top a turkey shepherd's pie.
Pureed sweet potatoes can replace up to half of the fat in dessert recipes and baked goods, increasing their nutrient content while lowering their fat and calorie content. Turn a baked sweet potato into a nutrient-rich pudding by mashing it, mixing it with cinnamon and low-fat vanilla yogurt and topping it with sliced almonds. Another option is substituting mashed sweet potato for pureed pumpkin in pies, cakes or breads.