Sweet Potatoes Recipe Baked: A Delicious And Nutritious Treat

Dwy hesti

June 14, 2023

Introduction

Sweet potatoes are a versatile and delicious ingredient that can be used in a wide variety of recipes. One of the easiest and most popular ways to prepare sweet potatoes is by baking them. In this article, we will provide a detailed recipe for baked sweet potatoes, including a list of ingredients, step-by-step instructions, and nutritional information.

Ingredients

To make baked sweet potatoes, you will need the following ingredients:

4 medium-sized sweet potatoes
2 tablespoons of olive oil
1 teaspoon of salt
1/2 teaspoon of black pepper
1/2 teaspoon of paprika
1/4 teaspoon of garlic powder
1/4 teaspoon of onion powder

Sweet potatoes

The first and most important ingredient in this recipe is, of course, sweet potatoes. You can use any type of sweet potato, but we recommend choosing medium-sized ones that are uniform in shape and size for even cooking.

Olive oil

Olive oil is used in this recipe to help the skin of the sweet potatoes crisp up in the oven. It also adds flavor and moisture to the dish.

Salt and pepper

Salt and pepper are essential seasonings that help bring out the natural sweetness of the sweet potatoes.

Paprika, garlic powder, and onion powder

These spices add a depth of flavor to the dish and complement the sweetness of the sweet potatoes.

Instructions

Now that you have gathered all the necessary ingredients, it's time to start cooking! Follow these step-by-step instructions to make perfectly baked sweet potatoes:

Preheat your oven to 400°F (200°C).
Wash the sweet potatoes and pat them dry with a paper towel.
Pierce each sweet potato several times with a fork to allow steam to escape during cooking.
In a small bowl, mix together the olive oil, salt, pepper, paprika, garlic powder, and onion powder.
Brush the sweet potatoes with the oil and spice mixture, making sure to coat them evenly.
Place the sweet potatoes on a baking sheet and bake for 45-60 minutes, or until they are tender and easily pierced with a fork.
Remove the sweet potatoes from the oven and let them cool for a few minutes before serving.

Step 1: Preheat your oven

Preheat your oven to 400°F (200°C) to ensure that it is hot enough to bake the sweet potatoes.

Step 2: Wash the sweet potatoes and pat them dry

Wash the sweet potatoes under running water and pat them dry with a paper towel. This will help remove any dirt or debris and ensure that the skin crisps up nicely in the oven.

Step 3: Pierce the sweet potatoes

Using a fork, pierce each sweet potato several times. This will allow steam to escape during cooking, preventing the sweet potatoes from exploding in the oven.

Step 4: Mix the oil and spices

In a small bowl, mix together the olive oil, salt, pepper, paprika, garlic powder, and onion powder. This will create a flavorful coating for the sweet potatoes.

Step 5: Brush the sweet potatoes

Using a pastry brush, brush the sweet potatoes with the oil and spice mixture, making sure to coat them evenly. This will help the sweet potatoes cook evenly and develop a crispy, flavorful skin.

Step 6: Bake the sweet potatoes

Place the sweet potatoes on a baking sheet and bake for 45-60 minutes, or until they are tender and easily pierced with a fork. The baking time will depend on the size of your sweet potatoes, so keep an eye on them to ensure they don't overcook.

Step 7: Let the sweet potatoes cool

Once the sweet potatoes are cooked, remove them from the oven and let them cool for a few minutes before serving. This will allow the flavors to meld together and ensure that the sweet potatoes are not too hot to handle.

Nutrition

Baked sweet potatoes are not only delicious, but they are also packed with nutrients. Here is a breakdown of the nutritional benefits of this recipe:

Calories: 215
Carbohydrates: 33g
Protein: 2g
Fat: 9g
Saturated Fat: 1g
Sodium: 623mg
Potassium: 508mg
Fiber: 5g
Sugar: 6g
Vitamin A: 438% DV
Vitamin C: 37% DV
Calcium: 4% DV
Iron: 4% DV

Calories

One serving of baked sweet potatoes contains 215 calories, which makes it a filling and satisfying side dish or snack.

Carbohydrates

Sweet potatoes are a great source of complex carbohydrates, which provide sustained energy and help regulate blood sugar levels.

Protein

While sweet potatoes are not a significant source of protein, they do contain a small amount, which can help support muscle growth and repair.

Fat

The olive oil used in this recipe provides a healthy source of fat, which is essential for brain function and hormone production.

Sodium

This recipe contains 623mg of sodium, which is about 27% of the recommended daily intake. If you are watching your sodium intake, you can reduce the amount of salt used in the recipe.

Potassium

Sweet potatoes are a rich source of potassium, which is essential for regulating blood pressure and supporting heart health.

Fiber

One serving of baked sweet potatoes provides 5g of fiber, which is about 20% of the recommended daily intake. Fiber is essential for digestive health and can help reduce the risk of chronic diseases like diabetes and heart disease.

Vitamins and minerals

Sweet potatoes are a powerhouse of vitamins and minerals, including vitamin A, vitamin C, calcium, and iron. These nutrients help support immune function, bone health, and overall wellbeing.

Conclusion

Baked sweet potatoes are a delicious and nutritious treat that you can enjoy any time of the year. This simple recipe is easy to make and packed with flavor, making it the perfect side dish for any meal. Whether you are looking for a healthy snack or a delicious addition to your dinner table, baked sweet potatoes are sure to satisfy.