Who loves sweet potatoes? It seems many of us have gone wild for this sweet carby heaven and are devouring ourselves in sweet potatoes at dinner, and why not when they taste so good and do the body good. So I’m here to talk about why they are so ridiculously good with a super easy delicious recipe which also includes a tomato ketchup recipe. You’re welcome.

I recently spoke about my love for white potatoes which also included an easy tomato ketchup recipe. To be honest this recipe is still easy and just has a couple of extra ingredients to jazz it up. I do adore white potato wedges, however my mister is more into sweet potato chips. Which do you prefer – white or sweet potatoes? Or have you tried purple potatoes? They are really yummy, be sure to look out for them when in season later in the year.

All potatoes are healthy, no matter what they look like, so let’s eat them all! Here are more reasons to enjoy sweet potatoes that will do the body good.

11 Sweet Potato Facts

1. Healthy Skin

Sweet potatoes are rated as one of the highest sources of vitamin A amongst all other fruits and vegetables. Vitamin A is required for normal cell growth and development which will help to protect skin from damage, such as sun damage, skin redness, scars, stretch marks, acne scars and other skin irritation issues. This nutrient is known to fight acne due to its properties, such as helping to prevent dead skin cells clogging pores. It plays a key role in immunity and inflammation which will support acne to reduce whilst building a healthier body.

2. Energy + Athletic Performance

Whether you are an athlete or an active person, sweet potatoes will provide a great source of energy to the body. All B vitamins (such as B5 and B6) help the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy.

3. Antioxidant Rich

The vitamin C and copper present in sweet potatoes help to protect against excess free radicals. Plus, vitamin C helps to enhance iron absorption which will provide better energy to the body. Beta-carotene is a precursor to vitamin A (retinol) and is present in many fruits and vegetables such as sweet potato. Beta-carotene is converted to vitamin A by the body.

4. Anti-Inflammatory Nutrients

Sweet potatoes have a great dose of vitamin C which is a fantastic nutrient for helping to protect the body against inflammation by keeping the body healthy through its key properties with boosting immunity, producing collagen and protecting the brain.

5. Healthy Brain + Nervous System

Sweet potatoes have a good amount of vitamin B6. This nutrient plays numerous roles in our nervous system, many of which involve the brain cells. Three key neurotransmitters – GABA, dopamine, and serotonin – all require vitamin B6 for synthesis. Sweet potatoes also have a great dose of vitamin C which is necessary for certain neurotransmitters. These neurotransmitters are the signals that carry thoughts, feelings, and commands around our brains and throughout our nervous system.

6. Strong Bones and Tissue

Sweet potatoes have a good mix of manganese, copper and vitamin C all of which aid stronger bones and tissues.

7. Healthy Collagen

As mentioned above, manganese, copper and vitamin C support a strong body and one of the main reasons for this is they help to produce collagen. This is a critical role in the structure of our bodies as it is the framework for our skin and bones.

8. Healthy Blood Pressure

Sweet potatoes contain potassium which is a known nutrient to help control blood pressure. Fruits and vegetables in general are great for blood pressure, so be sure to enjoy a big plate of sweet potatoes with a huge salad for a healthy blood pressure.

9. Digestion

Sweet potatoes have a great amount of fibre which is an essential nutrient to support the digestive tract. The more fibre you have in the diet from fruits and vegetables eaten on a regular basis day to day the better the digestion. This means the better the digestion, the better the elimination which in turn gives a healthier body from head to toe. On top of this of the gut is working at its best it will aid fat loss and a flat stomach!

10. Versatile

Sweet potatoes can be used in so many recipes. From smoothies to porridge to brownies to soups to mash to salads to hummus to chips to curries to ice cream to roasted caramelised goodness. There are so many options for enjoying this sweet carby veg!

11. Simply Delicious!

Ok I have to admit I’m totally in love with white potatoes, however sweet potatoes are inanely delicious too. They pack a mighty flavour which oozes sweet caramelisation when roasted or baked. It seems many people are jumping on the sweet potato train and sticking around for the ride, so hop on board to reap the rewards from the amazing nutrients that will do the body good.

What to do with sweet potatoes? Make chips of course! We all sure do love chips. These simple chips are fantastic with paprika, and a little black pepper and garlic powder. They are oil free so be sure to use a non-stick reusable baking sheet to avoid the potatoes sticking when cooking. The tomato ketchup is very easy to make and is a perfect accompaniment to the paprika chips due to the paprika in the ketchup. If you want to make it even easier then check out the Easy Tomato Ketchup recipe.

Here is the recipe for Baked Sweet Potato Chips and Tomato Ketchup.

DAIRY FREE | GLUTEN FREE | REFINED SUGAR FREE | EGG FREE | NUT FREE | LOW FAT

Baked Sweet Potato Chips

Ingredients

• 2 to 3 medium to large sweet potatoes
• Optional seasonings: black pepper, paprika, garlic powder and/or herbs

Method

1. Preheat the oven to 200c degrees.
2. IMPORTANT: Use a re-usable baking sheet. This will help the potatoes to not stick to the sheet as there is no oil being used for these chips. Don’t use foil or baking paper.
3. Cut the potatoes into wedges/chip shape.
4. Place the cut sweet potatoes on the baking sheet, evenly spread apart. You might need to cook two batches depending on how many baking trays you have.
5. Add the seasonings if using and sprinkle all over the potatoes.
6. Place the sweet potatoes in the oven and cook for a total of 25 to 30 minutes. Turn the wedges half way through the cooking time. Keep an eye on the potatoes so they don’t burn.
7. The sweet potatoes want to be soft in the centre with a light browning on the outside. They will turn slightly caramelised on some parts of the chips…mmm!
8. Serve with preferred main meal such as a big salad. They go well with everything! (A salad, a mix of fresh raw vegetables, dipped in tomato ketchup or just as they are)!!

Tomato Ketchup

Ingredients

• 100g tomato puree
• 2 tsp coconut sugar (honey, maple syrup or unrefined cane sugar would work too)
• 1 tsp paprika
• 1 tsp mixed herbs
• A dash of apple cider vinegar
• Juice of ½ to 1 lemon

Method

1. Add the tomato puree, coconut sugar, paprika and herbs to a bowl and stir together.
2. Add the apple cider vinegar and half of the lemon juice and stir together. If the auce needs to be a thinner consistency add more of the lemon juice until the desired consistency is reached.
3. Serve with sweet potato chips or homemade potato wedges!

FEEL GOOD WITH FOOD…AND CARBS!