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Sweet Potato Sides

March 4, 2009 | Posted by admin

Are you looking for something new for a side dish for your evening meal?  Try sweet potatoes, they make a healthy alternative to the white potato.  Sweet potatoes are high in beta-carotene and vitamin C and low in calories.  The sweet potato is a great source of fiber, too.  They can be simply prepared and are deliciously sweet.

To prepare potatoes in the microwave; wash them well, pierce with a fork and place on a paper towel in the microwave about 1 inch apart.  Microwave time for 1 potato is 4-6 minutes, 2 potatoes—6-8 minutes, 3 potatoes—8-12 minutes and 4 potatoes—12-16 minutes.   To bake in the oven; rub clean, dry sweet potatoes with a little oil (oil will make the cooked potato easier to peel) and place on a baking sheet.  Bake in preheated 400 degree oven until soft, about 30 to 50 minutes.

Top your baked sweet potato a with the fruit glaze below.  The following recipes are not the typical fattening casserole or pie we usually associate with sweet potatoes.  These recipes ramp up the flavor without adding extra calories from large amounts of butter and sugar. The fats are greatly reduced and some of the sugars are replaced with fruit concentrates or dried fruit.

Sweet Potatoes With Cherry Glaze
In this recipe, sweet potatoes are glazed with healthful cherry juice concentrate.

glaze

Ingredients:
2 medium sweet potatoes
2 Tbsp FruitFast Montmorency Tart Cherry Juice Concentrate (undiluted) OR
2 Tbsp FruitFast Montmorency CherryFlex Liquid Fruit Supplement
1 Tbsp brown sugar
1 Tbsp butter, melted
1/8 tsp ground ginger
1 green onion, sliced
Cooking spray

Directions:
Preheat the oven to 400 degrees.  Bake the sweet potatoes in the microwave (6 minutes) or in the oven for 30-40 minutes.  While the potatoes are baking, stir together the FruitFast Montmorency Tart Cherry Juice Concentrate OR FruitFast Montmorency CherryFlex Liquid Fruit Supplement, brown sugar, butter and ginger.

one

When the sweet potatoes are finished baking, place the potatoes cut-side up on a baking sheet sprayed with non-stick cooking spray and brush with cherry mixture.  Bake 5 to 10 minutes longer or until soft.  Remove from the oven and sprinkle with green onion. Serve immediately.

Yield: 4 servings

Roasted Sweet Potatoes with Pomegranate-Balsamic Drizzle

This recipe was adapted from a recipe from EatingWell Magazine December 2005/January 2006.

Ingredients:
3 medium sweet potatoes
1 Tbsp extra-virgin olive oil
1/4 tsp salt
freshly ground pepper to taste
1 cup balsamic vinegar
2 Tbsp honey
1 tsp butter
2 Tbsp FruitFast Wonderful Pomegranate Juice Concentrate
Cooking spray

Directions:
Preheat the oven to 425 degrees.  Spray baking sheet with cooking spray or line with foil. Peel the sweet potatoes and cut into wedges (about 1/2 inch thick).  Place potatoes in a large bowl, drizzle with oil and toss well. Spread the wedges on the prepared baking sheet in a single layer and bake until tender about 25 to 30 minutes. Remove the baking pan from the oven and season with the salt and pepper.

While the potatoes are baking, combine the vinegar and honey in a saucepan. Bring the mixture to a boil over medium-high heat and cook 12 to 15 minutes or until reduced to 1/3 cup.

NOTE:  BE CAREFUL, watch the syrup during the last few minutes as it can go burn very quickly.

Mix in the butter and remove from heat.  Add the FruitFast Wonderful Pomegranate Juice Concentrate and stir to incorporate into the syrup mixture.  Drizzle over the roasted sweet potatoes.

Yield: 4 servings

Sweet Potatoes With Dried Cherry Glaze

Sweet potatoes, not just for Thanksgiving!  Try one of these recipes (adapted from recipes found on the sweetpotato.org website) at your next evening meal.

Ingredients:  three
1 Tbsp butter
2 Tbsp olive oil
1 cup chopped onion
1 cup Brownwood Acres Montmorency Dried Tart Cherries
1/4 cup light brown sugar
1 Tbsp ground ginger
4 medium sweet potatoes
9 inch round cake pan
Cooking spray

Directions:
Preheat the oven to 400 degrees. Line the cake pan with aluminum foil and spray with cooking spray.  In a medium skillet, heat butter and oil and sauté the onions about 5 minutes or until tender. Add the Brownwood Acres Montmorency Dried Tart Cherries, brown sugar and ginger, and stir until mixed. Peel the potatoes and slice thinly (a food processor works great for slicing the potatoes very thin).  Separate potatoes into thirds.  Spoon 1 Tbsp of the cherry mixture in the center of the prepared pan. Layer (overlapping slices) sweet potato slices along the bottom of the pan. Spread 1/2 of the remaining cherry mixture over the potatoes. Layer (overlapping slices) the second 1/3 of the sweet potato slices. Top with remaining cherry mixture and layer final 1/3 of the sweet potatoes over the top. Spray another sheet of aluminum foil with cooking spray and tightly cover the potato/cherry mixture.  Bake for 40 minutes; remove the foil and bake for 20 minutes longer or until the potatoes are brown and crisp.  The sweet potatoes should be tender.  Remove the pan from the oven and immediately invert over a plate; remove the bottom foil; serve hot.

Yield: 8 servings

Sweet Potatoes With Dried Cherries and Onions

Ingredients:  two
6 medium sweet potatoes
3 medium onions
2 Tbsp butter
1/2 cup Brownwood Acres Montmorency Dried Tart Cherries
1/2 cup white wine
1/2 cup chicken broth
3 Tbsp fresh thyme (1 tsp dried)
salt and pepper, to taste

Directions:
Peel onion and cut into chunks.  Peel the sweet potatoes and cut into chunks (about 1-inch).  In a large skillet over medium heat, melt the butter; add the onions and potatoes.  Cook, stirring frequently for about 20 minutes or until the onions are light brown.  Add wine, broth, thyme and Brownwood Acres Montmorency Dried Tart Cherries.  Bring to a boil.  Cover and reduce heat to simmer.  Cook an additional 15-20 minutes or until the sweet potatoes are tender and the liquid is almost absorbed.  Salt and pepper the potatoes to taste; serve while hot.

Yield:  8-10 servings

Sweet Potatoes With Dried Cherries and Pecans

Ingredients:
3 Tbsp butter, melted
1/3 cup light brown sugar
1 tsp ground cinnamon
1/2 tsp ground nutmeg
2/3 cup Brownwood Acres Montmorency Dried Tart Cherries
1/3 cup chopped pecans
4 medium sweet potatoes
9 inch round cake pan
Cooking spray

Directions:
Preheat the oven to 400 degrees. Line the cake pan with aluminum foil and spray with cooking spray.  In a small bowl, mix together the butter, brown sugar, cinnamon, nutmeg, Brownwood Acres Montmorency Dried Tart Cherries and pecans; set aside. Peel the potatoes and slice thinly (a food processor works great for slicing the potatoes very thin).  Beginning with 1/3 of the cherry/nut mixture, spoon the cherry/nut mixture in the bottom of the cake pan. Top the mixture with overlapping potato slices.  Continue layering (2 more times) the cherry/nut mixture and potatoes; ending with potato slices.  Spray another sheet of aluminum foil with cooking spray and tightly cover the potatoes.  Bake for 45 minutes, then remove foil and bake for 20 minutes longer or until the potatoes are brown and crisp.  The sweet potatoes should be tender. Remove the cake pan from the oven and immediately invert over a plate; remove the bottom foil; serve hot.

Yield: 8 servings

Helpful Hints:
When baking sweet potatoes, top each potato with lemon juice or lemon slices this helps retain their color and also improves flavor.

Time saver:  On the weekend, bake a large pan of sweet potatoes, then store in freezer or refrigerator for later use.  Potatoes will keep in the fridge for 7-10 days.

Calorie Counters:  Reduce the fat and sugar calories in your favorite sweet potato recipe by using the next lower measure on your measuring cup.  For example, if a recipe calls for 1 cup of sugar reduce to 3/4 of a cup.  Experiment with your recipe and see how much you can reduce the sugar and fat content.  Try replacing some of the sugar with fruit juice concentrates.

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