For years I thought I didn't like sweet potatoes. It took awhile for me to figure out that what I really didn't like was the goopy marshmallow-topped version that so often is served at Thanksgiving meals. Not my deal at all. Turns out, it wasn't the sweet potatoes that I didn't like, it was the way they were prepared that was the problem.
Delicious, Nutritious Sweet Potatoes
Recently, I have read so much about the numerous nutritional benefits of sweet potatoes. They really are one of the most nutrition-packed veggies you can eat. In fact, nutritionists at the Center for Science in the Public Interest (CSPI), ranked sweet potatoes #1 for overall nutrition above all other vegetables. They have a low glycemic index, making them a much healthier choice than regular Idaho spuds.
Did you know? Sweet potatoes are a complex carbohydrate loaded with Vitamin A (in the form of beta-carotine), Vitamin B6, Vitamin C, and fiber. They are rich in antioxidants, potassium, and iron.
When I found out that sweet potatoes are especially recommended for people with high blood pressure that made it a done deal. King-Man has high blood pressure and I need to keep my hubby healthy. And, they're good for me, too. So, we've become sweet tater eatin' fanatics.
There are many delicious ways to prepare sweet potatoes. I'm sharing a recent favorite. You may have noticed these served on the plate with my Parmesan Oat Crusted Chicken recipe. These sweeties are tasty company for just about any meat or fish.
Here are the step-by-step photos for making this recipe:
First, assemble the ingredients: sweet potatoes, olive oil, an onion, dill, salt, pepper, cayenne.
Now, thinly slice your sweet potatoes. You need approx. 5-6 cups of them. I peeled mine first, but you don't have to.
Put them in a 9x13 baking dish that's been sprayed with cooking oil.
Thinly slice the onion and throw it on top.
Dig in with your hands and mix it all up.
Mix the olive oil, dill, black pepper, salt, and cayenne. That's right, CAYENNE, BABY! This gives it a little kick. Don't be afraid. Throw it in there. So good. Then pour the liquid over the potato/onion mixture.
Use your hands again and mix it all up. Make sure every piece gets completely covered with the oil mixture. That means every bite will be delicious, so mix it well.
Put it in the oven and bake it until the onions have started to caramelize and there are little burnt pieces. Those little burnt parts are the best. (Maybe I should just try burning the whole darn thing some time.)
Now dish 'em up.
And dig in!
Hope you enjoy these taters. Good and good for you. That's what I call a win-win.
Make it a yummy day!
Roasted Sweet Potatoes with Dill
Servings: Serves 6-8
3-5 sweet potatoes, peeled and cut into thin round slices (5-6 cups)
1 onion, thinly sliced (approx. 1 cup)
3 Tablespoons olive oil
1 teaspoon dried dill (use fresh if you have it)
1/2 teaspoon kosher salt
1/2 teaspoon ground black pepper
1/8 teaspoon ground cayenne
Preheat over to 425�F. Spray a 9x13 baking dish with cooking spray. Add the potatoes and onions and mix. In a separate bowl, whisk the olive oil, dill, salt, pepper, and cayenne. Pour this mixture over the potatoes and onions. Mix everything well so that the potatoes are all coated with the oil mixture. Bake for 35-45 minutes, until lightly browned.
Variation: You can also wrap these in foil and cook them on a medium-hot grill. Takes 30-40 minutes.
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