Simple Roasted Sweet Potatoes
Do you love sweet potatoes as much as I do? These deliciously sweet root vegetables are a favorite side dish when I am craving something “carby” but want to keep it as nutrient-dense as possible. I was inspired by mindbodygreen’s post about Dr. Gundry’s tip on making sweet potatoes even better for you, so I created this recipe. Unless you’re trying out a keto diet, sweet potatoes shouldn’t be demonized for their carbohydrate content. They are a nutrient dense, whole-food option that anyone can and should enjoy! An easy way to minimize carbs if you’re trying to is to stick to a 1/4 or 1/2 cup serving per meal or skip the carbs at lunch and enjoy them at dinner.
Sweet Potato 101
First, start out with a quality sweet potato such as an organic choice from your natural foods store or check out the organic section at Walmart, Target, or Trader Joe’s. They have some top-notch organic options! Although sweet potatoes are not on the “Dirty Dozen” List, which is what I use most when deciding between conventional vs. organic, I will always recommend an organic fruit or vegetable if you’re looking for the highest amount of nutrients in your foods.
If your budget doesn’t allow for organic right now, conventional produce is fine. Any variety will work for this recipe. You could even use a normal potato if sweet isn’t your thing. I added a purple sweet potato for an added powerhouse of nutrients. According to mindbodygreen, this unique potato is a common food among longevity diets of people living in the Blue Zones of the world. Pretty cool right? You can find them at Trader Joes, or your nearest natural foods store. On a side note, mindbodygreen is a great resource for all things health and wellness, check out their website.
What is Ghee?
Ghee is clarified butter. Ghee is made by melting down butter and skimming off the milk solids to make it lactose-free. Ghee is my go-to cooking fat for roasting and baking. It is one of the most stable fats with a smoke point of 450-485 degrees, meaning it doesn’t lose it’s nutrients through oxidization after a certain temperature. Extra virgin olive oil, on the other hand, is not the best choice for high heat cooking. It can actually become a harmful saturated fat when heated to 400 degrees or above because it’s smoke point is between 325-375 degrees. Avocado oil is also a good high-heat cooking choice. It’s chemical compounds also remain strong at high temperatures because it’s smoke point 520 degrees.
A Quick and Easy Recipe
I love love love roasted vegetables because they are simple to prep and easy to cook. I often make a big sheet pan full of a variety of vegetables all once so that I have them cooked and ready for quick meal prep over the next couple of days. This recipe is no exception! It requires very little effort and care. You’ll have a tasty side dish cooking while you fold laundry, finish your workout, or feed the baby.
Preheat the oven to 400 degrees and prepare your sheet pan with parchment paper for easy clean up. Chop the potatoes into 1-inch chunks, coat with ghee or avocado oil, sprinkle with salt and pepper, and bake! I like to melt my ghee on the stovetop for easier coating, but it is not necessary if you’re crunched for time. If you don’t melt it, just toss the sweet potatoes around a bit after cooking for a more evenly distributed buttery taste. Feel free to add spices to your liking! This is a very customizable recipe.
Nutrition Boosting Tip
After the potatoes have finished cooking, completely cool in the refrigerator before enjoying. Better yet, make them a day ahead of time to have enough time to chill. Chilling the potatoes significantly increases the amount of resistant starch. A resistant starch is a starch/fiber that doesn’t absorb into your bloodstream before it hits your colon. It ferments and becomes a prebiotic food that feeds your good gut bacteria. In Kelly Leveque’s book, Body Love Everyday, she says resistant starches are also contribute better blood sugar control and weight management because they don’t turn into glucose that spikes your blood sugar like normal starches do. Thanks Dr. Gundry for the cooling tip! Be sure to follow Kelly and Dr. Gundry for more great health tips!
Serve these tasty little nuggets with your favorite protein or as salad topping. Be sure to post a picture on Instagram and tag @Joyfully Fed or comment so I can enjoy your cooking adventures with you!
Simple Roasted Sweet Potatoes
Equipment
- sheet pan
- mixing bowl
- small pot
- parchment paper
- wooden spoon
Ingredients
- 3 large sweet potatoes any color or variety
- 2 tbsp melted ghee or avocado oil
- 2 cloves minced garlic optional
- 1 tsp each sea salt and pepper add more to taste
- 2 tbsp chopped parsley for garnish
Instructions
- Preheat oven to 400.° Prepare a sheet pan with parchment paper.
- While oven is preheating, melt ghee in small pot over low heat. Once melted, set aside.
- Peel and chop sweet potatoes in 1-inch chunks. In a mixing bowl, coat the sweet potatoes with the melted ghee or avocado oil and sprinkle with sea salt, pepper, and garlic if desired. Gently stir to evenly coat.
- Bake for 25 minutes or until potato chunks are fork tender. Sprinkle with parsley and additional salt and pepper if desired. Enjoy! (See notes for a nutritional boost idea.)