Sweet Potato Cakes Recipe with Lime and Avocado (2024)

FAQs

Is avocado and sweet potato good for you? ›

Both ingredients are high in fiber and potassium, but like every dynamic duo, they bring out the best in each other. The avocados have fats to help your body absorb the sweet potato's vitamin A, and they also add immune-boosting vitamin C, says nutritionist Tara Dellolacono Thies, R.D.N.

The naturally sweet, super-creamy ingredient can go way beyond sweet potato pie. When peeled, cooked, and mashed, sweet potatoes are a delicious way to pack in nutrients (think: beta carotene, potassium, fiber, and vitamins A and C) to a number of fall treats. Plus, they add moisture and a nice orangey hue.

However, since sweet potatoes are tubers and grow in the ground, it's important to properly wash the outer skin to remove any excess dirt, pesticides, or debris.

Eating two servings of avocado each week (one avocado) can cut the risk of developing coronary heart disease by 21 per cent, according to research published in the Journal of the American Heart Association. A healthy diet can reduce your risk of developing coronary heart disease and stroke.

If you enjoy sweet potatoes, you can absolutely enjoy them daily. However, eating multiple sweet potatoes every day could cause a harmless condition called carotenodermia, where your skin turns yellow-orange. You may also want to be cautious about your sweet potato intake if you have a history of kidney stones.

The cold water bath helps rinse the starch off the sweet potatoes so they're a bit more crispy. That said, if you do not have the time, you can still get crispy baked sweet potato fries by using high heat and a little drizzle of olive oil.

Boiling sweet potatoes retains more beta-carotene and makes the nutrient more absorbable than other cooking methods such as baking or frying. Up to 92% of the nutrient can be retained by limiting the cook time, such as boiling in a pot with a tightly covered lid for 20 minutes.

How to tell if sweet potatoes have gone bad. If your sweet potato is soft in spots, smells rotten, or oozes a mysterious liquid, that potato should be discarded. Another sign that sweet potatoes have taken a turn for the worse is if they start growing stalky purplish sprouts.

Sweet potato skins are rich in oxalates. This means that if you are high risk of kidney stones, you may need to limit your consumption. In rare cases, excessive consumption of vitamin A can lead to vitamin A toxicity.

How many sweet potatoes do I need for 5 people? ›

Potatoes or sweet potatoes: 5 to 6 ounces per person, which equals about 1 large Yukon Gold or white potato, or half of a large sweet potato. Pie: 1 pie will feed 8 people if you've got other desserts as well.

They're high in fat, but it's monounsaturated fat, which is healthy as long as you don't eat too much of it. The recommended serving size is one-third of a medium avocado. Research suggests eating avocados might help prevent cancer, arthritis, depression, and inflammation.

Boiling sweet potatoes retains more beta-carotene and makes the nutrient more absorbable than other cooking methods such as baking or frying. Up to 92% of the nutrient can be retained by limiting the cook time, such as boiling in a pot with a tightly covered lid for 20 minutes.

Avocados are often considered a superfood because they are nutrient-rich and a good source of vitamins, minerals, and plant compounds.

Gastrointestinal Health

Along with anti-inflammatory properties, sweet potatoes have plenty of gut-friendly fiber, especially if you eat the skin. They are a mixture of soluble fiber, which can lower cholesterol and balance glucose, and insoluble fiber, which helps keep your bowels healthy and regular.