A potato that cannot identify who it has instantly come to mind. Although it looks like a white potato, it knows it’s a sweet potato. Introducing the white sweet potato, the hidden gem of the potato world. The honey-colored skin and creamy white flesh make it look like James Bond. It’s smooth, bendable, and always ready to surprise you.
Because it is bright orange and sweet, the orange sweet potato is the life of the party. The white sweet potato, on the other hand, is the older sister who keeps to herself. This is great for people who want what a sweet potato does for you without the sugar rush. It tastes gentle and nutty. It’s like a dressed-up potato that’s still simple enough for a dinner party.
When you’re next in the kitchen, don’t forget about this stylish potato. That’s right, the white sweet potato shows that sometimes the quiet ones are the most interesting. It can be roasted, mashed, or fried.
What Is White Sweet Potato?
Ipomoea batatas, which are white sweet potato, are not as popular as orange ones but are just as healthy. The insides are white or cream-colored, and they taste a little less sweet. Plus, they have a lot of other important nutrients, like vitamin C, potassium, and dietary fiber, even though they have less beta-carotene.
Health Benefits
1. Rich in Antioxidants
There are many antioxidants in white sweet potato, such as polyphenols and carotenoids. These helps fight oxidative stress and lower the risk of getting long-term illnesses like cancer and heart disease.
2. Supports Digestive Health
According to research, the high fiber content in white sweet potato helps the digestive process, encourages normal bowel movements, and supports the growth of good bacteria in the gut.
3. Regulates Blood Sugar Levels
People with diabetes can eat white sweet potato because they give them a steady release of energy and have a mild glycemic index. These plants contain complex carbohydrates that help keep blood sugar levels steady.
4. Boosts Immune System
Rich in vitamins C and E, white sweet potato help strengthen the immune system, promote skin health, and support overall well-being.
5. Supports Heart Health
Blood pressure can be controlled by the potassium in white sweet potato, which lowers the risk of heart disease. They also have fiber, which can help lower cholesterol levels.
6. Aids in Weight Management
Despite being naturally sweet, white sweet potato are low in calories and can help you control your weight by making your meals more filling.
How to Cook White Sweet Potato
White sweet potato is incredibly versatile and can be used in both sweet and savory dishes. Here are some popular ways to prepare them:
1. Roasted White Sweet Potato
Roasted white sweet potato are a delicious and nutritious side dish that can be easily prepared with a few simple steps. Here’s a detailed recipe to guide you through the process:
Ingredients
- 4 white sweet potato, scrubbed clean and cubed
- 1/4 cup honey
- 1/4 cup olive oil
- 2 teaspoons fresh thyme leaves
- 1 teaspoon cinnamon
- Kosher salt, to taste
- Black pepper, to taste
Instructions
Preheat the Oven: First, warm your oven to 175°F (350°F). Use parchment paper or a Silpat cover to keep things from sticking to a baking sheet with a lip.
Prepare the Sweet Potato: Add honey, olive oil, fresh thyme leaves, cinnamon, kosher salt, and black pepper to the cubed white sweet potato in a big bowl. After adding the mixture, mix the sweet potato so that they are covered evenly.
Arrange on Baking Sheet: Create a single layer of the seasoned sweet potato on the baking sheet that has been prepared. To get an even roast, make sure the pieces are not too close together.
Roast: Once the oven is hot, put the sweet potato on a baking sheet and roast them for 25 to 30 minutes, or until they are soft and golden brown. To make sure that all sides of the sweet potato cook at the same rate, gently roll them over during the cooking time.
Serve: Let the sweet potato cool a bit before serving after taking them out of the oven. With your favorite meal or on their own, they’re delicious.
With the honey and cinnamon coating, this recipe brings out the natural sweetness of the white sweet potato. The fresh basil adds a gentle herbaceous flavor. Because it’s both sweet and spicy, the dish is perfectly balanced and can be used with any meal. Have fun!
2. Mashed White Sweet Potato
Mashed white sweet potato are a creamy and flavorful side dish that can complement any meal. Here’s a step-by-step recipe to make this delicious dish:
Ingredients
- 3 pounds white sweet potato, peeled and cubed
- 8 tablespoons unsalted butter, divided
- 1/2 cup full-fat coconut milk or half-and-half, warmed
- 1 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon nutmeg
- 8 fresh sage leaves (optional for garnish)
Instructions
Prepare the Sweet Potato: Start by peeling and cubing the white sweet potato. Ensure the pieces are roughly the same size for even cooking.
Boil the Sweet Potato: After cutting the sweet potato into cubes, put them in a big pot and cover them with cold water. Fill the water with a little salt. For about 20 to 25 minutes, or until the sweet potatoes are soft enough to stick with a spoon, lower the heat to medium and let the mixture cook.
Drain and Mash: Take the sweet potato out of the pot and wash them well. Using a potato masher or a hand mixer, mash the hot sweet potatoes until they are smooth and creamy after adding 6 tablespoons of melted butter.
Add Creaminess: Gradually add the warmed coconut milk or half-and-half to the mashed sweet potato, stirring continuously until you reach your desired consistency. You can add more or less milk depending on how creamy you want the potato.
Season: Stir in the salt, black pepper, and nutmeg. Adjust the seasoning to taste.
Brown the Butter: In a small saucepan, melt the remaining 2 tablespoons of butter over medium heat. Continue cooking until the butter turns golden brown and has a nutty aroma, about 3-4 minutes. Be careful not to burn it.
Garnish and Serve: Pour the browned butter over the mashed sweet potato and gently stir to combine. If using, fry the sage leaves in the browned butter until crispy and use them as a garnish. Serve the mashed white sweet potato warm.
This recipe for mashed white sweet potato with brown butter and a hint of nutmeg offers a rich, caramelized flavor that pairs beautifully with the creamy texture of the potatoes. It’s a perfect side dish for any cozy weeknight dinner or holiday meal. Enjoy!
3. Baked White Sweet Potato
Baked white sweet potato are a simple yet delicious dish that can be enjoyed as a side or a main course. Here’s a step-by-step recipe to guide you through the process:
Ingredients
- 4 white sweet potato
- Olive oil
- Salt
- Black pepper
- Optional toppings: butter, sour cream, chives, or your favorite herbs
Instructions
Preheat the Oven: Preheat your oven to 425°F (220°C). Line a rimmed baking sheet with parchment paper or aluminum foil for easy cleanup.
Prepare the Sweet Potato: Wash the white sweet potato thoroughly under running water to remove any dirt. Use a fork to poke several holes all over each sweet potato. This allows steam to escape during baking and prevents them from bursting.
Season the Potato: Rub each sweet potato with a small amount of olive oil to coat the skin lightly. This helps the skin become crispy during baking. Sprinkle with salt and black pepper to taste.
Bake: Place the sweet potato on the prepared baking sheet. Bake in the preheated oven for 40-50 minutes, or until the sweet potatoes are tender and can be easily pierced with a fork. The exact baking time may vary depending on the size of the sweet potatoes.
Serve: Once baked, remove the sweet potato from the oven and let them cool slightly. You can serve them as is, or slice them open and add your favorite toppings such as butter, sour cream, chives, or any herbs you prefer.
This baked white sweet potato recipe is incredibly versatile and can be customized with various toppings to suit your taste. Enjoy the natural sweetness and creamy texture of the white sweet potatoes, which make for a nutritious and satisfying dish.
4. Air-Fried White Sweet Potato
Air-fried white sweet potato is a healthy and delicious alternative to traditional fried potato, offering a crispy texture with less oil. Here’s a step-by-step recipe to make this tasty dish:
Ingredients
- 2 large white sweet potato
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Optional: fresh herbs like rosemary or thyme for garnish
Instructions
Preheat the Air Fryer: Preheat your air fryer to 400°F (200°C) for about 5 minutes. This ensures that the sweet potatoes cook evenly and get crispy.
Prepare the Sweet Potato: Wash and peel the white sweet potato. Cut them into evenly sized fries or wedges, about 1/4 to 1/2 inch thick. Uniform size ensures even cooking.
Season the Sweet Potato: In a large bowl, toss the sweet potato pieces with olive oil, garlic powder, paprika, salt, and black pepper. Make sure each piece is well-coated with the seasoning mixture.
Arrange in the Air Fryer: Place the seasoned sweet potato in the air fryer basket in a single layer. Avoid overcrowding the basket to allow air to circulate around the fries, which helps them cook evenly and become crispy. You may need to cook them in batches depending on the size of your air fryer.
Air Fry: Cook the sweet potato at 400°F (200°C) for 15-20 minutes, shaking the basket halfway through the cooking time to ensure even cooking. The sweet potatoes are done when they are golden brown and crispy on the outside and tender on the inside.
Serve: Once cooked, remove the sweet potato from the air fryer and let them cool slightly. Garnish with fresh herbs like rosemary or thyme if desired. Serve immediately as a side dish or a healthy snack.
This air-fried white sweet potato recipe is a quick and healthy way to enjoy the natural sweetness and nutritional benefits of sweet potato. The air fryer method uses less oil, making it a lighter option compared to traditional frying. Enjoy these crispy and flavorful sweet potatoes as a side dish, appetizer, or snack!
There are many healthy and tasty ways to use white sweet potato in cooking. You can add them to your diet to make it more interesting because they don’t taste too strong and are good for you. In any meal, white sweet potato is a tasty and healthy choice. You can roast them for a spicy side dish or mash them to use instead of regular potato.
