3 Sweet Potato Recipes Your Family Will Love


For nearly 50 years I hated sweet potatoes. That all changed this past year. First, my daughter introduced me to sweet potato fries. Then my wife, went and planted a bumper crop of sweet potatoes. That left us with a dilemma. What to do with all these sweet potatoes? We came up with the following and now I absolutely love sweet potatoes:

Healthy waffles you and your teenagers will love!


  • ½ cup baked sweet potato, without skin (put in oven at 350 degrees for 15 minutes)
  • ¼ cup whole wheat flour
  • 1½ cups oats
  • ½ teaspoon salt
  • 1 teaspoon maple flavoring
  • ¼ cup raw cashews
  • 1¾ cups water

Directions: Blend ingredients together for 1-minute and pour desired amount in waffle iron and bake.

Per Serving (makes 4 servings - 2 four-inch waffles):
Calories: 210
Fat: 5g
Sodium: 310 mg
Total Carbs: 33g
Fiber: 5g
Sugar: 3g
Protein: 8g

Topping for waffles:


  • ¼ can of sugar free pears with juice
  • 2 cups of Great Value frozen mixed fruit (let thaw before using)
  • ¼ dropper of liquid Stevia (optional)

Directions: Mix in blender and pour on waffles. You can then top the waffles with the fresh fruit of your choice. My personal favorites are blueberries and kiwis.

Per serving:
Calories: 50
Fat: 0g
Sodium: 0g
Carbs: 12g
Fiber: 1g
Sugars: 9g
Protein: 1g

Homemade sweet potato fries - regular fries just can’t compete!


  • 1 Medium sweet potato, without skin, cut into fries
  • 1 Tablespoon of olive oil
  • ½ Tablespoon of soy sauce

Directions: Toss together, then spread evenly on a baking sheet and bake at 350 degrees for 30 minutes or until brown.

Per Serving (makes 2 servings)
Calories: 120
Fat: 7g
Sodium 310mg
Carbs: 14g
Fiber: 2g
Sugars: 5g
Protein: 1g

Power up your beans with sweet potatoes - your family will love them and not even know why.


  • 2 cups canned tomatoes
  • 1 cup diced sweet potatoes, without skin, baked at 350 degrees for 15 minutes
  • 1 ½ cups low sodium pinto beans, drained
  • 1 ½ cups low sodium black beans, drained
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • ½ Tablespoon chili powder
  • ½ Tablespoon soy sauce
  • ¼ teaspoon cumin

Directions: Blend the tomatoes and and sweet potatoes. Add blended mixture with all ingredients in a pot and cook on stove for 15 minutes on low.

Per Serving (makes 10 servings):
Calories: 90
Fat: 0g
Sodium: 340mg
Carbs: 19g
Fiber: 6g
Sugars: 3g
Protein: 4g

I like to serve these powered up beans on brown rice, topped with lettuce and tomatoes.

Give these recipes a try and let me know what you think. Plus, if you have any sweet potato recipes, please share them with me. We still have lots of sweet potatoes left!

Full Plate Living is a small-step approach with big health outcomes. It's provided as a free service of Ardmore Institute of Health.

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