Sweet potatoes

Sweet potatoes are a lot healthier than regular potatoes.

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I grew up eating potatoes with just about every dinner.  Whether they were mashed, baked, broiled, fried or frozen french fries/tator tots; potatoes were a staple on our dinner table.

As I got a little older and expanded my food horizons, I realized that eating all of those white potatoes that often, was not  the best choice.  I then started experimenting with the sweet potato and the yam.  I really had no idea what the difference was between the two of these, so I did a little research and this is what I found out.  Most (all) supermarkets in the United States mistakenly market their yams.  There are very few markets in the U.S. that see “yams” – they are flavorless and white in color.  So in a nutshell, you are always buying a sweet potato. 

Sweet potatoes are a better health choice for us since they have a lot of beta carotene, soluble fiber and are low on the glycemic index.  However, there is nothing like a plate of mashed potatoes with gravy, or a loaded twice baked potato.

I will share some of my recipes that I use for sweet potatoes, and a recipe that I pull out when I want to splurge.

(Editor’s Note: Kuisine by Kathy is written by Kathy Bullerman, a licensed personal chef and wellness coach at Global Wealth & Wellness in Oro Valley. Visit her website at www.kuisinebykathy.com.)


Preheat oven 400 degrees.

Scrub 2 large sweet potatoes

Cut the potatoes into 2 1/2 inch chunks, rub each chunk with olive oil

Bake on a baking pan for about 1 hour, turning 1/2 way through or until they are tender

Scoop out the potato flesh, leaving the shell in tact – place in a large bowl with the following:

1/2 cup sour cream

2 T. butter

4 tsp. lime juice

3-4 chipolte chilies in adobo sauce (use more or less depending on how spicy you want them)

Salt & pepper to taste

1/2 cup sliced green onions (reserve 2T. for garnish)

Mash with a fork until creamy.  Line a baking sheet with parchment paper.  Stuff each shell with the potato mixture.  Top with reserved green onions and some fresh grated Parmesan cheese.

Bake at 400 degrees for 25 min or until golden brown.


Preheat oven to 450 degrees.

Peel 2 sweet potatoes and cut into oven fry wedges.  Toss with 2 T. good olive oil and 2 T. Mrs. Dash, 1 tsp. garlic salt and if you like spice, sprinkle with some red pepper flakes. 

Place on a baking sheet.

Bake for 30 minutes, stirring half way through.  Bake until desired crispiness.


8 – large Russet Baking Potatoes

(I buy the ones in the bulk as they are all uniform)

1/2 cup real butter

1 cup sour cream

2 cups shredded cheddar cheese

1 tsp. prepared mustard

1/2 teaspoon salt

Bake potatoes until tender.  While still warm,  take a little of the skin off the top and scoop out the potato flesh (use a melon baller to do this) Mix the potato with the above until creamy.  Scoop back into each potato shell.  Top with chives or parsley.  Bake at 350 degrees for 30-40 minutes or until golden brown.

Since these are a little tedious to make, make a double batch and individually wrap in waxed paper and place in a freezer bag.  Then just thaw in refrigerator and bake as directed.


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