Clean Eating Sweet Potato Butter Recipe (2024)

FAQs

What is a healthy alternative to butter on sweet potatoes? ›

For something smoky, tangy, and nicely salty, smear some plain Greek yogurt on your sweet potato, then layer with smoked fish, scallions, and briny capers. Roast whatever mushrooms you have until crispy. Thin some tahini, adding a little yogurt for creaminess. Or mix hummus and yogurt, and spread on your potato.

Boiling sweet potatoes retains more beta-carotene and makes the nutrient more absorbable than other cooking methods such as baking or frying. Up to 92% of the nutrient can be retained by limiting the cook time, such as boiling in a pot with a tightly covered lid for 20 minutes.

They're a good source of vitamin A.

A word to the wise: Vitamin A is fat-soluble, so Brissette suggests eating your sweet potato with a tablespoon of butter or EVOO to help your bod better absorb the vitamin.

Sweet potatoes often have a layer of dirt caked to their skins. This is normal—they grow underground! —but you'll definitely want to give them a good rinse before cooking. Rinse the potatoes under running water, scrubbing with a clean scour pad or produce brush to remove any dirt or debris.

"However, we need to step back and decide if there's something even better." Nut and seed butters, such as almond or sunflower, are naturally rich in heart-healthy fats and also contain fiber and protein, which are not found in butter substitutes. You can also try mashed avocado, hummus, or extra virgin olive oil.

Eating a sweet potato post-workout is ideal as they contain copper, which can help replenish energy levels and protect the cardiovascular, nervous and skeletal system. It also strengthens the tendons needed to lift weights. Just one cup of baked sweet potato contains 36% of your daily copper needs.

Sweet potatoes are full of antioxidants, vitamins and fiber to support your eye, digestive and heart health. They're generally safe to eat daily, especially if you eat them with calcium to prevent calcium oxalate kidney stones. There are so many fun and tasty ways to eat sweet potatoes.

Bake, don't boil

Baking sweet potatoes caramelizes their natural sugars, especially when done whole. It intensifies their flavor and creates a richer taste compared to boiling, which can result in a watered-down, bland flavor.

And although I'm certainly no dietician, Korean online sources all say pretty much the same thing about it being a decent part of one's diet in the first place, being such a common choice for those wanting to lose weight: When comparing potatoes (for example) with sweet potatoes of the same quantity, sweet potatoes are ...

What are the disadvantages of too much sweet potato? ›

Sweet potatoes are rich in oxalate content and can result in the formation of kidney stones. Consuming sweet potatoes in excess can result in sweet potato side effects such as Vitamin A toxicity, which is manifested in skin rashes and headaches.

With about 6 grams of fiber in one cup of cooked sweet potato, this root vegetable already gives you 26% of your recommended daily intake. Sweet potatoes are also a good source of prebiotics like oligosaccharides, which help improve the balance of your gut bacteria and overall gut health.

Is it soft, wet, oozing, squishy, discolored, or sprouting? If yes to any, then toss it! If the sweet potato is firm and not sprouting, it's still fresh and safe to eat. If it's firm with only a few sprouts, you can cut the sprouted area off, then cook and eat immediately.

Sweet Potatoes

Plus, their high fiber content helps protect the body from free radical damage and supports a healthy digestive tract, which is critical in the body's natural detox process.

Sweet potato skins are rich in oxalates. This means that if you are high risk of kidney stones, you may need to limit your consumption. In rare cases, excessive consumption of vitamin A can lead to vitamin A toxicity.

Olive oil: Mashed potatoes without butter are best with a good quality extra virgin olive oil. Garlic: You want to only use fresh garlic to make mashed potatoes without butter. It adds the missing umami flavor from eliminating the butter. Vegetable broth: Just a little bit to add some moisture to the mashed potatoes.

Shredded cheese, bacon, sour cream, avocado It's what you like. Or just plain with salt and pepper. Originally Answered: Starchivores, how do you replace butter on a baked potato?

For example, baked potatoes, instead of butter and sour cream, I use olive oil. I've also added olive oil to noodles and in place of gravy in a few meals and also in place of teriyaki sauce in rice bowls. In most cases the flavor is enhanced. With the potatoes, you taste a bit much of the olive oil but it's still good.