Easy As 1-2-3 Baked Sweet Potatoes/Yams


Sweet potato offers a nice substitute from regular spuds.  They are rich in beta-carotene and lower in starch than the regular stock:

Sweet potato
The sweet potato is a dicotyledonous plant that belongs to the family Convolvulaceae. Its large, starchy, sweet-tasting, tuberous roots are a root vegetable. The young leaves and shoots are sometimes eaten as greens. Wikipedia
Nutrition Facts

Sweet potatoSweet potato leavesSweet potato, bakedSweet potato, boiledSweet potato, mashedSweet potato

Amount Per 100 grams1 sweetpotato, 5″ long (130 g)1 cup, cubes (133 g)1 cup, cubes (133 g)

Calories 114
% Daily Value*
Total fat 0.1 g 0%
Saturated fat 0 g 0%
Polyunsaturated fat 0 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 73 mg 3%
Potassium 448 mg 12%
Total Carbohydrate 27 g 9%
Dietary fiber 4 g 16%
Sugar 6 g
Protein 2.1 g 4%
Vitamin A 377% Vitamin C 5%
Calcium 4% Iron 4%
Vitamin B-6 15% Vitamin B-12 0%
Magnesium 8%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Sweet potato, cooked, baked in skin, without salt


1)Clean and peel the skin from a sweet potato or two

2)Spray a baking sheet with olive oil

3)Slice the yams 1/4″ thick in cross sections along the potato and place on sheet

Spray over top with olive oil and add salt and pepper to taste.  Cook for 30 minutes at 400F to 450F in a convection oven (ovens may vary).

Remove, check if cooked and let cool.  Serve as a side dish or a nutritious snack –ENJOY!



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