Have a Plant: Fruits & Veggies for Better Health

Insider’s Viewpoint: Super Stuffed Sweet Potatoes

Super Stuffed Sweet Potatoes

Love the warm but hate the cold? If so, sweet potatoes are on your side. And if it’s winter in New England, we prefer to keep their jackets (skin) on too. Most are familiar with these edible roots as a naturally sweet side dish, but when stuffed with the right balance of ingredients, they become a satisfying meal in minutes.

The Potato
One medium baked sweet potato, about 5 inches long, contains roughly 105 calories. Considered a starchy vegetable, sweet potatoes are a nutritious carbohydrate choice due to their source of potassium, vitamin A, vitamin C and dietary fiber.

The Prep
Simple in nature and easy to prepare. Start by vigorously scrubbing the skin under cold running water to remove any dirt or residue. Pat dry and rub the skin with olive oil. Check the clock –time to bake or toss in the microwave?

    Bake: Pierce the skin of the potato in several places with a fork. Bake on a rimmed baking sheet at 400°F for 45 minutes to 1 hour until tender.

    Microwave: Pierce with a fork as if you were to bake. Place on a microwave safe-dish and set on HIGH for 5 to 8 minutes. Rotate halfway thru and let stand 5 minutes until tender.

Finished potatoes will yield to gentle pressure when squeezed. When it’s time to stuff, cut lengthwise across the top and open it up by pushing both ends together.

Think beyond butter and salt by using the MyPlate food groups as inspiration for layers of flavor. Pick one from each group to create a “balanced stuffing” and even add your own ideas. The combinations are endless!

Mix & Match Combos for a Sweet Potato Meal

Vegetable
broccoli
spinach
arugula
Swiss chard
tomatoes
mushrooms
onion
sw. peppers
hot peppers
asparagus
coleslaw
  Fruit
apples
grapes
pears
cranberries
raisins
dates
  Protein
chicken*
pork*
turkey**
chicken**
egg
tuna
wild salmon
shrimp
beans
lentils
tofu
edamame
  Dairy
Grk. yogurt
ricotta
goat cheese
feta
cottage
Parmesan
cheddar
sour cream
  Fats
olives
olive oil
almonds
pecans
walnuts
hummus
avocado
guacamole
pesto
SEEDS:
pumpkin
sunflower
sesame
  Other
garlic
basil
parsley
chives
scallions
cinnamon
cumin
chili powder
nutmeg
salsa
marinara
vinegar
honey

*shredded
**ground

Go-To Sweet Potato Meal Combos

Breakfast

  • Arugula + sundried tomatoes + poached egg + goat cheese
  • Diced apples + plain Greek yogurt + chopped walnuts + cinnamon
  • Roasted grapes + part-skim ricotta cheese + slivered almonds + honey

Lunch

  • Roasted veggies (squash, carrots, onion) + wild salmon + hummus
  • Steamed broccoli + black beans + plain Greek yogurt + avocado + chunky salsa

Dinner

  • Mushrooms + spinach + chickpeas + feta cheese + olives
  • Roasted green beans + cranberries + sliced turkey breast + toasted pecans

Julie Hersey, MS, RD, LDN
Stop & Shop Nutritionist
New England Division
Insider’s Viewpoint Archive

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