I was really surprised this time. Sweet Potato Smoothie? What?
Being a curious person, I had to take the leap though. In I went, like a mad scientist, looking for the answer.
Since I have made several recipes using sweet potatoes and smoothies, I had a little confidence.
But, how do you find, and what makes a recipe work?
Health Benefits of a Sweet Potato Smoothie –
Sweet potatoes have lots of great nutrients. Rich in vitamin A, B5, B6, they are reported to be beneficial in controlling blood sugar, helping with stress, digestion, and are great for skin and hair. Some (especially purple varieties) are reported to have cancer prevention properties. They are also considered an anti-inflammatory, which I personally love. And, they are fat-free do love green smoothies and fruity smoothies, of course, but this Sweet Potato is a completely different flavor profile and I love it! Check out some of the other smoothies on the site.
Prep by baking and pureeing your sweet potato in advance. Better yet, use leftovers from a meal as you only need one cup. I used “Hannah” sweet potatoes in this recipe, which have a whiter flesh vs. many sweet potatoes or yams that have orange flesh. Either variety, however, should work fine.
I usually have sweet potato puree available most days, as I tend to use it quite often in recipes.
Microwave Method: One simple way, especially with a large sweet potato, is to microwave on the potato setting. Wash and dry your sweet potatoes. Pierce them with a fork or knife to help steam escape as they cook. Cooking time is usually about 7 minutes. I only microwave one sweet potato at a time with this method. Once done (stick a knife in to make sure it is tender and you will know it is done), I place the cooked sweet potato on a plate. When all are done, I wait until they are completely cooled and then I scoop out the potato meat into a glass container with cover and store in the refrigerator until I need it. If you make a large batch, you could also freeze into cubes for future use. Using the frozen cubes might actually be really great for this smoothie.
Oven Method: Another option is to use the oven and bake several sweet potatoes at once. Using a baking pan lined with parchment paper, wash and dry your sweet potatoes. Pierce with a fork or knife to let the steam escape as they bake. For average size sweet potatoes, cooking time is about 45 minutes at 375 degrees F. Use a knife to check that the sweet potato is tender and you will know it is done.
Why Pierce Sweet Potatoes (goes for all potatoes) Before Cooking?
I know you. You and I are alike. We want easy, great-tasting recipes without too much fuss and definitely no tricks! Well, if you don’t pierce your potatoes with a fork or knife before cooking/baking, your potato could explode! Yes, that’s right. All over your oven! We don’t want that. Because, in addition to a mess to clean up, the potato is no longer usable.
There is a science behind the reason that piercing your sweet potatoes before cooking/baking is required.
- creates holes for steam to escape during the cooking process
- helps sweet potato separate from the skin (you might be able to just peel off the skin when the cooked sweet potato has cooled).
So, using a fork or knife insert two deep incisions inside of the potato and you have pierced your sweet potato.
This is one leap I am glad I took! Because – healthy, delicious and fun smoothies. 🙂
This smoothie tastes like Eggnog and is a great egg-free variation!
- 1 cups and 1/2 unsweetened almond milk
- 1 cup cooked (cooled, cubed sweet potatoes)
- 1/4 cup pumpkin puree
- 2 teaspoons golden flax seeds
- 1/2 teaspoon cinnamon (I like Ceylon)
- 1/4 teaspoon nutmeg
- 2 tablespoon maple syrup
- 4 ice cubes
Put all ingredients in your blender and blend away for several minutes until completely smooth and to your desired consistency.
Serve and enjoy!
Note: the prep time does not include time to roast sweet potatoes.