Sweet as a Sweet Pototo

Take a look at the nutrient profile of a sweet potato and you will soon realize why it is a top food choice of the fitness industry. Sweet potatoes are packed with dietary fiber, complex carbohydrates, vitamin A, vitamin C, calcium and iron. Since they are full of fiber and complex carbs, they provide hunger control and are a great source of energy for those hard core workouts. Not to mention, these spuds are naturally sweet, extremely versatile in cooking and only a little over 100 calories per cup. If I have not yet convinced you how ‘sweet’ it is to eat sweet potatoes, then check out these recipes below

1. Sweet Potato Pancakes/Waffles


What better way to start the day than a plate of sweet potato waffles! This breakfast of champions not only fuel your day but also leave you licking your plate (trust me, I do it every morning
150 grams mashed sweet potato
1 scoop whey (I like to use either vanilla, chocolate or cookies n cream)
3 egg whites
¼ cup chopped walnuts (optional)
½ tsp baking soda
½ tsp nutmeg
1 Tbsp cinnamon

In a large bowl, combine all ingredients. Mix together and whisk until smooth. Cook batches in pre-sprayed skillet/waffle maker on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown. Serve with cinnamon and sugar free syrup.

Macro nutrient breakdown (without walnuts):
Calories: 309
Fat: 1
Protein: 40
Carbs: 35

2. Bacon ‘n Cheese Sweet Potato

This meal is super quick, easy and a great way to refuel after a grueling workout!
1 medium baked sweet potato
½ cup cottage cheese
2 Tbsp shredded low fat mozzarella cheese
2 slices turkey bacon (cut into small pieces)
1 Tbsp crushed red pepper
Top sweet potato with cottage cheese, turkey bacon and crushed red pepper. Microwave for 1.5-2 minutes, until cheese is melted.

Macro nutrient breakdown:
Calories: 296
Fat: 4
Protein: 25
Carbs: 40

3. Sweet and Spicy Sweet Potato Soup

This is a modified Rachel Ray recipe that is both flavorful and clean.  The sweet potatoes and spices also make it a very filling meal.
2 medium carrots, peeled
2 ribs celery
1 large onion, peeled and halved
3 Tbsp enchilada sauce
2 cloves garlic, chopped
Salt and black pepper
1 bay leaf
5 cups chicken stock
1 large sweet potato
1 pound chicken breast, cut into cubes
Basil and Fat free greek yogurt, to garnish

Heat a soup pot over medium-high heat and spray with Olive Oil PAM.
Add in carrots, celery and onion and cook for 5 minutes. Add the garlic, chipotle, and enchilada sauce and stir to combine. Season the veggies with salt, pepper, and bay leaf. Cook the veggies together 1 minute. Add the stock to the pot, cover the pot, and raise heat to high. Bring the stoup to a boil, remove the cover, and simmer for 10 minutes.
Peel and cut the sweet potatoes into small cubes. Add the cut chicken and sweet potatoes and simmer 5 minutes until sweet potatoes are tender and chicken is cooked through. Garnish with dollop of Greek yogurt basil leaf.
Macro nutrient breakdown (per serving, serves 5):
Calories: 207
Fat: 3
Protein: 30
Carbs: 15

4. Sweet Potato Fries/Chips

Sweet potato chips/fries make a great side dish, and can be just as versatile as your pallet. I like to top them with either cinnamon, nutmeg, and splenda for a sweet version, or Cajun season, salt and pepper for savory. Here is the basic recipe- season as you please

16 oz sweet potatoes
Choice of seaonings

Preheat oven to 425. Cut up sweet potatoes (fries, wedges, whatever you prefer). Season and spray pan and sweet potatoes with Olive Oil PAM. Bake for 15-20 minutes or until golden brown.

Macro nutrient breakdown (per serving, serves 4):  
Calories: 109
Fat: 1
Protein: 2
Carbs: 23

5. Sweet Potato Stir Fry

I recently found some purple sweet potatoes at my local Whole Foods. After doing some research and experimentation, I found they are not quite as sweet as orange sweet potatoes, but are great for more savory dishes, like stir fry. Their purple skin also makes them a great source of antioxidants and adds some fun and color to your basic stir fry.

4 oz ground turkey
4 oz Japanese sweet potato, sliced lengthwise ¾-inch thick
1 cup cut cabbage (I like purple, for the color)1/2 cup cauliflower (again, purple)
½ cup eggplant, sliced lengthwise ¾-inch thick
Salt and pepper, to taste

Place sweet potatoes and eggplant in oven at 425 for 15 minutes. Meanwhile, cook ground turkey over medium heat until lightly browned. Set aside. Add cabbage and cauliflower to skillet and cook until cabbage is wilted. Mix with turkey, sweet potato and eggplant and season with salt and pepper.

Macro nutrient breakdown:
Calories: 296
Fat: 4
Protein: 30
Carbs: 35

6. Sweet Potato Bread

We all know the way to a man’s heart is through his stomach. I threw together this recipe the other day for my sweetie, and he absolutely loved it. A great recipe that is great for both the body and soul 😉

8 oz mashed sweet potato, without skin
2 scoops vanilla whey
1 cup oatbran
2 egg whites
2 Tbsp milk
1 cup oatbran
¼ cup chopped walnuts (optional)
½ cup Splenda
1 tsp nutmeg
1 tsp vanilla
1 Tbsp cinnamon

Preheat oven to 350°F. Spray 9x5x3-inch loaf pan. Mix the whey and oatbran into medium bowl. Beat splenda, eggs and vanilla to blend in large bowl. Mix in sweet potato. Add dry ingredients and walnuts and stir well.
Transfer batter to prepared pan. Bake until tester inserted into center comes out clean, about 30 minutes. Cool bread in pan on rack 15 minutes.
Macro nutrient breakdown (without walnuts per serving, serves 8):
Calories: 89
Fat: 1
Protein: 8


About jibrantl

I am an endurance racer, figure competitor and health food enthusiast. I have done everything from the Jungle Marathon to the Tri-Fitness World Challenge. I love staying active, cooking wholesome meals and sharing my passion with others!
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5 Responses to Sweet as a Sweet Pototo

  1. John says:

    Love the sweet potato bread! Love all of your cooking darling!

  2. Ania says:

    Thank you for the several different sweet potato recipies you’ve shared. If been a little bored of the oven baked sweet potato chips, sweet potato on the side & sweet potato salad. I can wait to give them ago as there’s so much variety. I’m particularly interested in trying out the pancakes!! Thank you again xx

  3. Yum- thanks for sharing the awesome recipes- please keep them coming! 😀

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