If you could only eat one food the rest of your life, what would it be? Quite the loaded question, I know. Pizza, spaghetti, ice cream, chicken and burgers make the list but what about sweet potatoes? This versatile spud has countless preparation possibilities that’ll keep your taste buds intrigued – not to mention being packed full of antioxidants, vitamins and minerals that’ll keep your body running smoothly.

Sweet Super Food

Contrary to its name, sweet potatoes are nutrition powerhouses bursting with beta-carotene, fiber, magnesium, potassium and vitamins A, C and E (just to name a few). This root vegetable comes in a variety of shapes, sizes and colors and is a good source of complex carbohydrates – i.e. slower burning energy.

Sweet potatoes are a staple crop here in North Carolina and SAS is leveraging big data for even better taters. They have a long shelf-life and can last for a month or longer if stored properly in a cool, dry place. Avoid storing raw sweet potatoes in the fridge or they'll develop a hard center and unpleasant taste.


While sweet potatoes are a traditional Thanksgiving side dish and/or dessert, they can be enjoyed with breakfast, lunch or dinner any time of year. They can be steamed, roasted, baked, sautéed or mashed. There’s even a day celebrating its culinary versatility – #CookASweetPotatoDay!

We’ve rounded up 5 creative ways to prepare sweet potatoes that you may not have tried before. Enjoy!

Sweet potatoes are a versatile spud that can be enjoyed morning, noon or night #SASLife #CookASweetPotatoDay #AgileAg #GotToBeNC Click To Tweet

Turn Them into Toast

Get ready for an explosion of flavor! This nutrient dense “toast” is made by simply thinly slicing sweet potatoes and popping them in the toaster. Yes, you read that correctly – you cook it in your toaster just like a slice of bread. Toppings are endless and can be sweet and/or savory and eaten with breakfast, lunch, dinner or even as a snack. Get the recipe here. 

Waffle Them

Made just 3 ingredients, this dish is sure to provide you with long-lasting energy to get you through the day without feeling sluggish (and who doesn’t LOVE waffles?!). This is a great breakfast, brunch or lunch recipe. To save time in the morning, prepare waffles the night before or make in batches and store in the freezer. Get the recipe here.

Add Them to Smoothies

If you’re looking for a twist on your morning smoothie, throw in some steamed sweet potatoes and spices to create a filling creation reminiscent of sweet potato pie (with no added sugar!). Get the recipe here.

Stuff Them

Starchy vegetables like sweet potatoes can serve as a great substitute for bread or pasta. Serve up your favorite spaghetti sauce or sloppy joe recipe on top of a cooked sweet potato instead of pasta or bread for a boost of nutrition and flavor. Get the recipe here. 

You can also stuff cooked sweet potatoes with whatever combination of proteins and healthy fats you have in the fridge like beans and Greek yogurt – the options are endless!

Slice Them into Nachos

These colorful, lower carb nachos will set off a sprinkler system in your mouth! Homemade sweet potato chips add a noticeable freshness but if you’re short on time, prepare them ahead of time and reheat when needed. Get the recipe here. 



About Author

Ashley Bailey, MS, RDN, LDN, IFNCP


Ashley is a Nutritionist at SAS Institute in Cary, NC. She is a Registered Dietitian Nutritionist, Integrative and Functional Nutrition Certified Practitioner, Certified Biofeedback Instructor and also has a Certificate of Training in Adult Weight Management. Outside of work, Ashley enjoys crafting, cooking, walking and spending as much time as possible at the beach. Follow @abaileyRD on Twitter.

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