Greetings readers! I hope y’all enjoyed the mushroom issue and have made your own recipes. In this post, the star ingredient is sweet potato, just in time for your Thanksgiving table. I’ll be sharing three simple, delicious recipes that celebrate this nutritious gem. And here’s a secret: these dishes are so good, you’ll want to make them all year round. Ready to dig in?

Nutritional Benefits of Sweet Potatoes

Sweet potatoes are high in fiber, vitamins, and minerals. Notably, the colorful orange flesh is loaded with beta carotene which our bodies convert to vitamin A that is beneficial to healthy vision, such as age-related macular degeneration, and dry eyes, and more. And the purple flesh is packed with anthocyanins, which are a type of antioxidant that fight off inflammation, decreasing the risks of cancer, heart disease, and type 2 diabetes. Because of the high levels of magnesium and fiber, consuming purple fleshed sweet potatoes can reduce insulin resistance and stabilize blood sugar. It’s hard to not overeat sweet potatoes, so if you are watching your carb intake know that sweet potatoes are high in carbs and eat in moderation.

What Cooking Method Best Harnesses the Goodness of Sweet Potatoes

The way you cook sweet potatoes can influence the antioxidant levels. Researchers studying the antioxidant content of purple potatoes found that stir-frying loses 60%, baking 22%, boiling 8%, and microwaving 6%.  However, these scientists found that air-frying showed a 31% increase in antioxidants. (This is one excellent reason to put an air-fryer in your gift wish list!)

And, for those of us watching our sugar intake, let’s discuss glycemic index (GI). GI is a scale from 0-100 that measures how quickly a food raises blood sugar levels after it is eaten. The lower the number, the better. The GI value of sweet potatoes is also affected by the method of cooking. Boiling yields the lowest GI value and the longer you boil them the lower the GI score (boiling for 8 minutes has 61 GI, while 30 minutes has 46 GI). Alternatively, baking or roasting, and microwaving produced GI scores of 64, and 66 respectively.

GFL Sweet Potato Recipes

Now that you know some healthy fun facts about sweet potatoes, let’s dig into a few of my favorite recipes for this versatile vegetable!

Purple Sweet Potato Biscuits

Take your biscuits to the next level with this colorful twist on a classic! Adapted from Erica Council these biscuits use purple sweet potatoes for a pop of color and flavor, with minimal sugar for a lighter option. Add a little extra zing by spreading butter and orange marmalade on top—they’re so delicious you might want to double the recipe! Use non-dairy butter and milk for a vegan recipe.

Active time: 15 minutes
Total time: 1 hour
Difficulty: Easy
Yield: 8 biscuits

Dry Ingredients

• 2 cups all-purpose flour (+ extra for folding and cutting)
• 1 tbsp baking powder
• 1 tbsp brown sugar (or any preferred sugar)
• 1 tsp ground cinnamon
• 1 tsp ground nutmeg (optional)
• 1 tsp ground cloves (optional)
• 1/2 tsp salt
• 1/2 tsp baking soda
• 1 stick unsalted butter (vegan or dairy)

Wet Ingredients

• 1 cup boiled purple sweet potato, mashed
• 3/4 cup cold milk (dairy or non-dairy)
• 3 tbsp marmalade (optional for glaze)
• 2 tbsp melted butter (optional for glaze)

Directions

1. Preheat oven to 350°F, positioning the rack in the center.
2. In a medium bowl, mix flour, baking powder, sugar, spices, salt, and baking soda with a whisk.
3. Grate the butter into the flour mixture, using your fingers to incorporate until the mixture resembles coarse peas.
4. Freeze the mixture in a smaller container for 15 minutes.
5. In another bowl, whisk together the milk and sweet potato mash, then refrigerate.
6. Combine the sweet potato mixture into the flour mixture with a spatula until no dry bits remain, adding a touch more milk if needed. Form into a ball.
7. Turn the dough onto a lightly floured surface, patting it into an 11×16-inch rectangle about 1/2-inch thick.
8. Fold the rectangle’s ends to the center, repeating three times to create layers. Shape into a final 3×16-inch rectangle, about 1/2-inch thick.
9. Cut biscuits to desired size with a bench scraper (avoid re-rolling). Glaze with marmalade and melted butter if desired.
10. Place biscuits on a parchment-lined or buttered pan and bake for 30-40 minutes, rotating once halfway.
11. Cool slightly and serve warm.

Store the prepared dough in the fridge for up to 3 days.

Air-Fried or Roasted Sweet Potato Medley with Thyme and Chile Pepper

This vibrant dish is a crowd-pleaser and vanishes fast! Feel free to eyeball the measurements—it’s perfect for adapting to taste.

Active time: 10 minutes
Total time: 30 minutes
Difficulty: Very easy
Yield: Varies

Ingredients

• Medley of sweet potatoes, peeled and cut into 1/3-inch rounds
• Oil (your choice) for drizzling
• Salt and black pepper, to taste
• 1 tbsp fresh thyme (or dried)
• Chile pepper flakes, to taste
• Optional spices: paprika, cayenne, five-spice powder

Directions

1. Preheat oven or air fryer to 400°F, setting time for 15 minutes.
2. Slice sweet potatoes evenly and season with oil, salt, pepper, thyme, and chile flakes. Mix by hand.
3. Air fry or roast for 15 minutes, adjusting time for slice thickness.

Hearty Sweet Potato, Squash, Carrot, and Ginger Soup

This rich, fragrant soup, made with coconut milk and spices, is so satisfying it can be a meal on its own. The aroma alone will have everyone lining up for a bowl!

Active time: 20 minutes
Total time: 75 minutes
Difficulty: Very Easy
Yield: 8 servings

Ingredients

• 3 medium sweet potatoes (orange, white, or purple), peeled and chunked
• 1/2 kabocha (or acorn/butternut) squash, peeled and chunked
• 1/2 bag of peeled mini carrots or 3 large carrots, peeled and cut
• 2 inches ginger, peeled and grated
• 1 large shallot or 1/2 onion, sliced
• 1 tbsp oil (your choice)
• Salt and pepper, to taste
• 1 tsp cinnamon powder
• 1 tsp coriander powder or seeds
• 1.5 tbsp Better Than Bouillon (any flavor)
• 4 cups broth (or 4 cups water mixed with bouillon paste)
• 1 can coconut milk (lite, full-fat, or cream)

If you prefer a vegan version of this recipe, use plant-based broths instead. I love the Better Than Bouillon brand.

Directions

1. Heat a large pot over medium heat.
2. Add oil and soften the onions.
3. Stir in sweet potatoes, squash, carrots, and ginger. Season with salt, pepper, cinnamon, and coriander seeds and cook for 5 minutes, stirring frequently.
4. Pour in broth and coconut milk, bring to a boil, then reduce heat to simmer for 45 minutes. Stir occasionally.
5. Adjust seasonings as needed.
6. Puree with an immersion blender or in a standard blender until smooth.
7. Return to the pot to keep warm until serving.

Store in the fridge for 5 days or freeze up to a month.

Takeaway

There you have it. Sweet potatoes are the perfect Thanksgiving addition—naturally sweet, nutritious, and versatile! They are packed with fiber, vitamins, and antioxidants. Sweet potatoes are easy to make, too. Whether roasted, mashed, or in soups, sweet potatoes bring flavor and health to the table. I’d love to hear your riff on these recipes. Happy cooking and make sweet potato memories this Thanksgiving. Cheers!