Eat Right Around Chicago

Dietitian Approved Creamy, Mapled or Fried Sweet Potato Sides

Sweet potatoes are a common side dish during the holidays.  So smart.  Sweet potatoes are super duper good for you.  One medium sized (whatever the hell that means) potato has 100 calories, 4 g of fiber, 0.1 g fat, 2.2 g protein and is full of potassium, vitamin C, beta-carotene and vitamin A.  Sounds like a recipe for blood pressure management and chronic disease risk reduction!  Or maybe it just sounds like a tasty, sweet and savory side dish.  To enjoy your health promoting potato this holiday, try one of these "dietitian approved" recipes.  (Recipes are written as submitted by my trusted dietitian friends.)

Aunt Mary's Acorn Squash recipe:  Acorn Squash (1/2 squash per person), real maple syrup (2-3 tbsp. per person)
Mapled Sweet Potatoes
4 sweet potatoes, peeled and diced 1" cube
3 - 4  Tbsp apple cider
1 Tbsp maple syrup
1 Tbsp butter

Places sweet potatoes in a covered casserole. Pour apple cider, maple syrup and butter over potatoes. Bake at 350 until soft, stirring a few times, and mash before serving.  This dish is high in antioxidants and flavor, is a good source of fiber, and is low in fat. 

- Faye Berger Mitchell, RD, LDN

sweet pot frieds.jpg
Sweetest Potato French Fries

These French fries are a family favorite, and provide a healthy dose of vitamin A and fiber (not to mention a cozy blanket of deliciousness) on Thanksgiving and beyond. 

4 medium sweet potatoes, cleaned and unreeled
8 sprays nonstick canola oil spray
2 Tbsp extra virgin olive oil
1 tsp paprika
½ tsp sea salt (optional)
Slice the unpeeled potatoes into thick matchsticks and spray a cookie sheet with the nonstick spray.  Arrange the potatoes on a cookie sheet and lightly brush on the extra virgin olive oil. Sprinkle the potatoes with the paprika (and, if desired, the sea salt) and bake in the oven at 400 degrees F for about 40 minutes or until they are easily pierced with a fork; then set oven to broil, and cook the potatoes until their tops are golden brown.  

These French fries are a family favorite, and provide a healthy dose of vitamin A and fiber (not to mention a cozy blanket of deliciousness) on Thanksgiving and beyond.  

- Elisa Zied, MS, RD, CDN, author of Nutrition At Your Fingertips and founder/president, Zied Health Communications, LLC.

Creamy Mashed Sweet Potatoes

Loaded with vitamin A and fiber, and fat free thanks to nonfat creamy Greek-style yogurt, these creamy sweet potatoes are a colorful, healthy addition to any Thanksgiving plate.

3 medium sweet potato(es), peeled, cut into 1-inch chunks (about 2 pounds)
1/2 cup(s) plain fat-free yogurt, Greek-variety recommended
4 tsp brown sugar
1/8 tsp table salt, or more to taste
1/8 tsp black pepper, freshly ground, or to taste

Place potatoes in a large microwave-safe bowl, and microwave for 8 minutes.Add yogurt and sugar to bowl; mashing until smooth. Season to taste with salt and pepper. Yields about 6 3/4-cup servings.  

- Katrina Seidman MS RD LDN, Corporate Wellness Coach, Blog:  Healthy Happy Foodie



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