By Lynda Wallas

4 Ways with Sweet Potato



Not at all related to the white potato, this tropical tuber (that we call Kumera in New Zealand) comes in yellow, orange and purple varieties.  It’s full of vitamins B6, C and D, as well as iron, magnesium and potassium. This fat burning food is very versatile – try it roasted, mashed, steamed, baked, or grilled. Its flavour compliments lamb and pork particularly well.

Baked Sweet Potato:

  • Leave the skin on and slice into thick rounds (a lot of the goodness is in the skin).
  • Drizzle the base of a roasting dish with olive oil, place the rounds in and drizzle them with more olive oil.
  • Add salt and pepper and scatter cumin seeds on top.
  • Roast until soft (but not too squishy) and slightly caramelised.

** MY PICK:  Serve with grilled salmon and crunchy cabbage and noodle coleslaw**

Sweet Potato Mash:

  • Leave whole with skin on, pierce holes all over with a fork and place on a paper towel in a microwave.
  • Zap for 8 minutes or so, depending on size. Test for softness with a fork.
  • Remove and cut in half length-wise, cool slightly, then fork out flesh into a bowl.
  • Mash with garlic, salt, pepper and olive oil to desired consistency.Serve as you would mashed potato with lamb rack or beef casserole.

**TIP:  Add extra olive oil to thin, then use as a smear under a great piece of steak**

**TIP:  Use the mash as a layer in a vegetable lasagne**

Thin and Crunchy Sweet Potato Chips:

  • Peel and slice a small sweet potato very thinly.
  • Toss the slices with olive oil, salt, paprika (or cayenne pepper) and cumin.
  • Arrange in a single layer on a baking tray and bake (turning half way through) until crisp and golden and delicious.

Serve warm as a snack with coarse salt and a lime wedge (goes great with a beer!) or store in an air tight container for nibbling on.

Sweet Potato Oven Fries:

  • Cut large orange sweet potato into 1 cm thick fries.
  • Toss with olive oil, salt and pepper in a bowl.
  • Spread in a single layer on a baking tray and bake about 20 minutes (turning over halfway through).

Serve as a snack for movie night, or with a vegetable burger for brunch.


Lynda Wallas
Lynda Wallas
About me

I’ve always been interested in health and fitness…. which turned out to be a good thing when fertility treatment in my 30s took a toll on my health, leading to Chronic Fatigue Syndrome and early onset menopause. More about Lynda...

Leave a comment

Your email address will not be published. Required fields are marked *