Kids Love Sweet Potatoes! Try These Recipes.

This month we want to introduce you and your family to SWEET POTATOES!

This root vegetable is a favorite among children and parents alike. Kids love the sweet flavor and the familiar texture, which is similar to a standard potato. Parents love them because they provide many health benefits. Sweet potatoes are a good source of vitamins A and C, fiber, and potassium. Some even believe they are one of the most nutrient-dense vegetables in the world!

Sweet potatoes are typically orange but also come in red, pink, white, yellow, and purple. When shopping in the produce department, look for small to medium-sized sweet potatoes without any bruising or cracks and smooth skin.

Did you know? Most sweet potatoes grown in the United States come from North Carolina or Louisiana. Sweet potatoes can be available year-round but are typically in season during fall and early winter.

You can also purchase processed sweet potatoes to save time. Canned sweet potatoes tend to uphold all the nutritional benefits of a fresh sweet potato. You’ll just want to avoid those packed in syrup. Frozen sweet potatoes are another great time-saving option. They’re sold in cubed, chunked, and mashed varieties. Watch out for items that have been pre-fried such as sweet potato fries since those will add a lot of unwanted fat to your diet.

Are sweet potatoes and yams the same thing? No! Yams are a tuber while sweet potatoes are a root. Sweet potatoes tend to be sweeter and creamier while yams are starchier.

Sweet potatoes are easy to prepare, often through baking, roasting, or mashing. Providing early veggie variety is key to raising adventurous, healthy eaters. We hope you will join the Veggies Early & Often campaign at home by cooking and eating a balanced, plant-forward diet to model good choices with your children. Get started by trying one of our Grow Fit-inspired recipes below!

Sweet Potato Salad, Serves 6

Ingredients:

 4 medium sweet potatoes, peeled and chopped
1 onion, diced
3 Tbsp. avocado oil
2 tsp. minced garlic
2 Tbsp. lime juice
1 red bell pepper, diced
1 can low-sodium black beans, rinsed and drained
Pepper, to taste

Directions:

1. For young assistants: Have child toss sweet potatoes, onions, and garlic with 1 ½ Tbsp. of avocado oil. Sprinkle with pepper, if desired.
2. Line two baking sheets with parchment paper. Split sweet potato mixture into two single layers.
3. Place in a non-preheated oven on the center rack, then turn the oven up to 450 degrees Fahrenheit. Bake for 35 minutes or until potatoes are soft.
4. For young assistants: Have them add the red bell pepper, the rest of the avocado oil (1 ½ Tbsp.), lime juice, and black beans to a mixing bowl.
5. Toss the bean mixture together with the sweet potatoes. Serve hot or refrigerate until chilled and serve cold.

Ground Turkey & Sweet Potato Skillet, Serves 4

Ingredients:

1 lb. ground turkey
4 cups diced sweet potatoes (approx. 2 large)
1 (15 oz.) can low-sodium kidney beans, rinsed and drained
1 tsp. chili powder
1 tsp. cumin
1 tsp. minced onion
1 cup cheddar cheese, shredded
1 tomato, diced
⅓ cup salsa
⅓ cup light sour cream

Directions:

1. For young assistants: Have child add diced sweet potatoes to a microwave-safe dish. Cover with a damp paper towel and microwave on high for 5 minutes.
2. Carefully remove from microwave and set aside.
3. For young assistants: Have child make the sauce by combining the salsa and sour cream in a small bowl. Set aside.
4. Heat a large skillet over medium-high heat. Add the ground turkey and minced onion. Cook for about 5 minutes until just a little pink remains. Drain, if necessary.
5. Add the chili powder and cumin to turkey mixture. Stir to combine.
6. Add the cooked sweet potatoes and kidney beans. Mix well. Cook for approximately 5 additional minutes until the turkey is cooked through.
7. Remove from heat and sprinkle the top with shredded cheese. Top with diced tomato and sour cream sauce. Serve immediately.

Simple Sweet Potatoes, Serves 4

Ingredients:

2 lbs. sweet potatoes (approx. 2 large)
4 Tbsp. butter, melted and cooled

Directions:

1. Preheat oven to 425 degrees Fahrenheit. Peel the sweet potatoes (if desired) and cut crosswise into 1-inch-thick rounds.
2. For young assistants: Have child drizzle the butter over the sweet potatoes in a mixing bowl and toss or stir to coat.
3. Line a rimmed baking sheet with parchment paper (optional).
4. Arrange sweet potatoes in a single layer with space between rounds.
5. Roast for 20 minutes.
6. Using tongs, flip the rounds and roast for an additional 20 minutes. Watch closely! They may smell like they are beginning to burn but that may just be the butter browning and the sweet potato beginning to caramelize. They should be slightly browned when done. 

*These recipes are all veggie-forward and approved by the Partnership for a Healthier America to meet the Veggies Early & Often guidelines. Approved 10/11/23.