5 Non-Boring Ways to Eat Sweet Potatoes

April 1, 2014

Must See Nutrition Videos

Student-athletes are busy people. STACK understands that. That’s why we are bringing you our “Non-Boring Ways to Eat” series, each installment of which presents a week’s worth of healthy, performance-fueling lunches you can make from the same staple ingredient. Best of all? You can prepare each meal in 15 minutes or less. This week’s featured item: Sweet Potatoes.
Meals are made of more than chicken and turkey, and preparing healthy and tasty food is not hard to do—if you've got the right information. Slightly more exotic than their white cousins, sweet potatoes can and should be a staple in every athlete's diet.
Prepping sweet potatoes is quite easy. Rinse them to clean off any excess dirt. Then, depending on how intrepid you’re feeling, either toss them in the oven for approximately 45 minutes at 350 degrees or microwave them at two-minute intervals for a total of 4 to 6 minutes.

Once you’ve got your spuds prepped, dress them up with a few of these easy recipes, courtesy of Chef Michael Roddey.

Monday: Southwest Sweet Potato & Black Bean Wrap

Sweet Potato Wrap

Makes 4 portions

Prep Time: 15-20 minutes

Ingredients

  • 2 cooked sweet potatoes, diced
  • 1 can black beans, drained
  • 1 tsp. taco seasoning
  • 4 large whole wheat wraps
  • ½ cup chopped cilantro

Optional Ingredients

  • Guacamole or avocado
  • Regular or mango salsa
  • Shredded cheese
  • Shredded lettuce
  • Sour cream

Directions

  1. Mix the sweet potato and black beans with the taco seasoning.
  2. Microwave in 30-second intervals (stirring after each) until hot.
  3. Lay out the wraps. Place 1 cup of the hot mix on half of each tortilla.
  4. Sprinkle cilantro to taste.
  5. Add any of the optional ingredients.*
  6. Roll the wrap, folding one side in to form a bottom so the filling does not fall out.

* If adding optional ingredients, add less of the mixture in step 3 to allow you to roll the wrap.

Nutrition Per Serving **

Calories: 450
Protein: 17.5 g
Fat: 7 g
Carbs: 79 g

** Calories and macronutrients are for base ingredients only

Tuesday: Sweet Potato Cakes

Sweet Potato Cake

Makes 6 portions

Prep Time: 10 minutes   |    Cook Time: 15-20 minutes

Ingredients

  • 4 cups shredded sweet potato
  • 1 can chickpeas, drained & mashed
  • ½ cup apple sauce
  • 1/8 tsp. cinnamon
  • 1/4 tsp. black pepper
  • 1/4 tsp. salt

Directions

  1. Place shredded potato on sprayed cookie sheet or cake pan. Bake at 300 degrees for 15 minutes.
  2. Remove potato and chill for 10 minutes.
  3. Mix potato, mashed beans, applesauce and seasoning in bowl until blended.
  4. Divide into 12 balls about 1/3 cup in size.
  5. Place on sprayed cookie sheet, flatten to about ½ inch to 1 inch thick and bake for 10-15 minutes at 350 degrees.
  6. Remove with a spatula and serve as a side dish with any entrée.

Nutrition Per Serving

Calories: 204
Protein: 6.2. g
Fat: 1.4 g
Carbs: 41. 7 g

Wednesday: Blackened Sweet Potato Rounds

Sweet Potatoes Wednesday

Makes 4 portions

Prep Time: 10-15 minutes   |  Cook Time: 5-10 minutes

Ingredients

  • 3 cooked sweet potatoes
  • 2 tsp. Cajun or blackening seasoning
  • 2 tsp. oil

Directions

  1. Cut the potatoes into ½ inch thick slices.
  2. Sprinkle each side with the seasoning.
  3. Heat a frying pan over medium to medium-high heat. Add oil.
  4. Arrange the seasoned potatoes flat in the pan in one layer. If you have to, cook multiple batches.
  5. Cook for approximately 1-2 minutes, being careful not to burn the slices (sugars in the sweet potatoes caramelize and burn quickly).
  6. Turn when browned and cook other side for 1-2 minutes.
  7. Serve.

Nutrition Per Serving

Calories: 140
Protein: 1.7 g
Fat: 6.8 g
Carbs: 17.7 g

Thursday: Sweet Potato, Vegetable and Curry Soup

Sweet Potatoes Thursday

Makes 5 Servings

Prep Time: 5 Minutes    |    Cook Time: 10-15 Minutes

Ingredients

  • 2 cooked sweet potatoes, diced
  • 1 tbsp. curry powder
  • 1 can vegetable or chicken broth
  • 1 can cream of either vegetable or chicken soup
  • 1 can of mixed vegetables of choice or 1-1/2 cup frozen vegetables if preferred

Directions

  1. Add all ingredients to a sauce pan.
  2. Simmer over medium-high heat stirring occasionally.
  3. Simmer for 5-10 minutes and serve.

Nutrition Per Serving

Calories: 159
Protein: 11 g
Fat: 1. 3 g
Carbs: 25.7 g

Friday: Sweet Potato & Pork Teriyaki Rice Bowl

Sweet Potatoes Friday

Makes 4 Servings

Prep Time: 10 minutes    |   Cook Time: 8-10 minutes

Ingredients

  • 2 sweet potatoes, diced
  • 1 pound pork cutlets, trimmed & sliced into ¼-inch strips
  • ¼ tsp. salt
  • ¼ tsp. black pepper
  • 2 cups bean sprouts
  • ½ cup teriyaki sauce
  • 2  cups cooked brown rice or grain of choice
  • ½ cup chopped green onion (reserve 2 tbsp.)

Directions

  1. Heat oil in pan over medium heat.
  2. Add pork to pan, season with salt and pepper and cook for 2 minutes, stirring every 20-30 seconds.
  3. Add bean sprouts and potato, cooking over medium heat for 2-4 minutes until hot.
  4. Add teriyaki sauce, stir to coat and cook covered on medium heat for 1-2 minutes until hot.
  5. If sauce becomes too thick, add a tablespoon of hot water and stir.
  6. Stir in the green onion, cover and remove from heat.
  7. Add ½ cup of the rice to 4 bowls and divide the hot teriyaki mix among them.
  8. Garnish with the reserved green onion and serve steaming hot.

Nutrition Per Serving

Calories: 500
Protein: 37.7 g
Fat: 15 g
Carbs: 53. 8 g

Read More:

Sam DeHority
- Sam DeHority is an Associate Editor at STACK Media. He was previously a member of the editorial staffs at 'Men’s Fitness' and 'Muscle & Fitness,'...
Sam DeHority
- Sam DeHority is an Associate Editor at STACK Media. He was previously a member of the editorial staffs at 'Men’s Fitness' and 'Muscle & Fitness,'...

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