sweet potatoes

Super (food) Sweet Potatoes

With Thanksgiving right around the corner the farmer's markets and grocery stores are overflowing with sweet potatoes.  They're so fabulous we just had to do another blog post about them.  Today we have Sydney Gallimore sharing why she loves these versatile, wonderful root vegetables so much and (shhh….) she's even giving us her mom's delicious recipe.

Fall is my favorite season for many different reasons. I love when the trees are bathed in hues of reds and oranges, when the weather cools down so I can wear my favorite scarf, and, of course, Fall produce. My favorite Fall ingredient is the sweet potato.

Health benefits of sweet potatoes

These delicious little tubers contain lots of awesome health benefits. Here’s a quick list of all the good stuff packed into them:

  • High in beta-carotene and other carotenoids which can strengthen our eyesight, boost our immunity to disease, and help fight cancer. Not to mention all of those antioxidants are great for fighting off the signs and affects of aging!
  • High in vitamin B6 which can help prevent against heart attacks
  • A source of vitamin C, which can help ward off cold and flu viruses, and reduce stress. Vitamin C also produces collagen, which helps you maintain your youthful looking skin!
  • A good source of potassium, which helps regulate heartbeat and nerve endings, which can prevent muscle cramps, reduce swelling, and regulate your kidneys.
  • Contain iron, which helps with red and white blood cell production, reduced stress levels, and helps regulate your immune system.
  • High in fiber, which is metabolized slowly, so you feel full longer; this may help fight against fatigue and weight gain! Sweet potatoes are a great diet food!
  • Low calorie — one average sized sweet potato contains about 112 calories, 2 grams of protein, and 26 grams of carbohydrates. The sweet potato is a true super food!

Sweet potatoes – delicious anytime

My favorite thing about sweet potatoes is how versatile they are. You can scour the Internet and find recipes for sweet and savory sweet potato dishes, and they’re all delicious. Or, pick your favorite potato recipe and simply substitute a sweet potato to increase your health benefits!

My favorite way to serve sweet potatoes is in a soup. This recipe is so good you'll want to make it any time of year, not just during the holidays. Here’s my mom’s recipe, which is both sweet and savory, and totally delicious!


Mom's Sweet Potato Soup
  1. 2 tablespoons butter
  2. 1 tbsp olive oil
  3. 1 large onion, chopped
  4. 3 cloves garlic, minced
  5. 2 celery stalks, stalks and leaves chopped separately
  6. 2 pounds sweet potatoes peeled, cut into 1-inch pieces (about 6 cups)
  7. 1 tart green apple peeled, chopped
  8. 1 teaspoon evaporated cane juice crystals
  9. 2 tsp salt
  10. 2 tsp pepper
  11. 3 cinnamon sticks
  12. 3 sprigs fresh Thyme (1 tsp dried)
  13. 1/2 teaspoon ground nutmeg
  14. 4 1/2 cups organic chicken stock
  15. 1 1/2 cups organic heavy cream
  16. 3 tablespoons pure maple syrup
  17. Sour Cream or Crème Fraîche as garnish
  1. Heat oven to 400˚F
  2. Spread the potato cubes evenly on a baking sheet, and drizzle with olive oil and roast for 20 minutes.
  3. Potatoes should be a bit under cooked, not yet tender
  4. Melt the butter in a heavy pot over medium heat
  5. Add onion, celery, sugar, and apple and sauté until soft
  6. Add the garlic, cinnamon sticks, nutmeg, and thyme and sauté for 2 minutes
  7. Add the chicken stock, potatoes, salt, and pepper and bring to a boil
  8. Reduce heat and simmer uncovered about 15 minutes, or until potatoes are completely tender
  9. Puree the soup in the pot using an immersion blender (or in a blender working in batches) until smooth
  10. Add the maple syrup and whisk in the cream over medium-low heat, until warm throughout
  11. Season to your liking
  12. Add water or simmer for a bit longer until soup reaches desired consistency
  13. Ladle into bowls and garnish with sour cream or crème fraîche
The Ingredient Guru, Mira Dessy https://www.theingredientguru.com/

Sydney Gallimore is content manager for Pippin Hill Farm, a boutique winery & wedding venue in Charlottesville, Virginia.

About Mira

Mira Dessy is The Ingredient Guru. A holistic nutrition professional, author, and a popular public speaker, she knows that it's not just what you eat, but what's in what you eat. She is the author of The Pantry Principle: how to read the label and understand what’s really in their food. Dessy is a Board Certified Holistic Health Practitioner whose mission is to educate and empower consumers. She curates the Lean Clean Green Subscription box, the premier, organic, earth-friendly, healthy, sustainable subscription box which can be found online at https://theingredientguru.memberbox.com