Baked sweet potatoes are a healthy addition to your diet because they supply fiber, beta-carotene and vitamin C. Often, baked sweet potatoes are served with butter and sugar, which decreases their nutritional value and increase your fat and refined sugar intake. There are many alternate toppings that will enhance the natural sweetness of your potato while also adding vitamins and minerals. Try different combinations of toppings and you will have several new side dishes that boost the nutrition of your favorite meals.
Honey and Nuts
You can complement the natural sweetness of a baked sweet potato with the healthy addition of honey and nuts. Topping your sweet potato with nuts will add healthy unsaturated fat and protein to your meal, Liz Scott notes in her book, "The Sober Kitchen: Recipes and Advice for a Lifetime of Sobriety." Pecans and walnuts pair well with honey and the sweet flavor of your baked potato. Honey is filled with antioxidants and is considered a nutritious source of naturally occurring sugar. Chop a handful of nuts and spread evenly on your baked sweet potato and then drizzle a teaspoon or so of honey on top and enjoy warm.
Low-Fat Yogurt and Cinnamon
Yogurt is another source of protein that complements that sugary taste of a baked sweet potato. Low-fat plain yogurt is sweet, but does not contain as much added sugar as flavored versions of yogurt. Greek style yogurt is even lower in sugar and adds more grams of protein to your meal. Spread a tablespoon of yogurt over a baked sweet potato cut into wedges and the sprinkle with a generous amount of cinnamon. Other spices, such as nutmeg, cloves or pumpkin pie spice can enhance your sweet potato as well. Cottage cheese is a healthy substitute for yogurt if you find this combination too sweet.
Olive Oil and Garlic
Sweet potatoes also combine well with ingredients that do not add additional sweetness. Garlic and olive oil are both nutritious additions that will improve the taste of a plain baked sweet potato. Tim Haas and Jan Beane report in their book, "The Herb Garden Gourmet: Grow Herbs, Eat Well, and Be Green," that thyme complements garlic and olive oil and can enhance the flavors of sweet potatoes. Split your baked potato into four wedges and drizzle with one teaspoon of olive oil. Top with minced fresh garlic and a shake of dried thyme. Sage and rosemary are additional herbs that you can combine with olive oil and garlic.
References
- "The Sober Kitchen: Recipes and Advice for a Lifetime of Sobriety"; Liz Scott; 2003
- "The Herb Garden Gourmet: Grow Herbs, Eat Well, and Be Green"; Tim Haas and Jan Beane; 2009
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