Recipes
Kids, have an adult help you make these recipes!
Baked Sweet Potato Fries
4 sweet potatoes (yams)
1/4 cup olive oil
Salt to taste
Preheat oven to 400 degrees. Cut sweet potatoes into 1/2-inch thick lengthwise strips and toss with olive oil. Coat a baking sheet with nonstick cooking spray and arrange potatoes on baking sheets. Bake potatoes for 15-20 minutes or until golden brown on bottom. Turn potatoes over and bake about 15-20 minutes or until golden brown all over. Sprinkle with salt and serve. Makes 4-6 servings.
* Created by Louisiana Sweet Potato Commission spokesperson, Holly Clegg.
Candied Sweet Potatoes
2 large sweet potatoes
3 tbsp. brown sugar
1 tbsp. reduced fat butter or margarine
1/4 cup orange juice
1/4 tsp. cinnamon and nutmeg
Wash sweet potatoes, peel and slice into 1/2 inch slices. Place sweet potatoes in baking pan. Arrange slices in a single layer, 1/2 inch apart. Mix brown sugar, orange juice and spices together. Pour mixture on top of sweet potato slices. Dot sweet potatoes with reduced-fat butter or margarine. Cover and bake at 375 degrees for 30 minutes, or until tender.
Cranberry Yam Bread
2 large eggs, slightly beaten
1 1/3 cups sugar
1/3 cup canola oil
1 cup canned yams (sweet potatoes), or 1 cup fresh yams, cooked and mashed
1 tsp. vanilla extract
1 1/2 cups all-purpose flour
1 tsp. ground cinnamon
1/4 tsp. ground allspice
1 tsp. baking soda
1 cup chopped cranberries
Preheat oven to 350 degrees. Coat 9x5x3-inch loaf pan with nonstick cooking spray and dust with flour. In large bowl, combine eggs, sugar, oil, yams, and vanilla. In separate bowl, combine flour, cinnamon. allspice, and baking soda. Make a well in the center. Pour yam mixture into well. Mix just until moistened. Stir in cranberries. Spoon batter into prepared loaf pan. Bake for 1 hour or until toothpick inserted in center comes out clean. Makes 16 slices.
Per serving: CAL 163 (29% from fat); FAT 5g; PROTEIN 2g; CARB 27g; CHOL 27mg; SODIUM 99mg
* Created by Louisiana Sweet Potato Commission spokesperson, Holly Clegg.
Quick Sweet Potato Pie
1 cup fresh sweet potatoes (yams), cooked and mashed, or 1 (15 oz) can sweet potatoes
2 tbsp. light margarine
1 large egg
1/2 cup light brown sugar
1/4 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1/4 cup evaporated skim milk
1 tsp. vanilla
1 9-inch unbaked pie shell
Preheat oven to 375 degrees. In mixing bowl, beat together mashed sweet potatoes, margarine, egg, brown sugar, cinnamon, nutmeg, skim milk and vanilla until creamy. Pour mixture into pie shell. Bake 40-45 minutes or until set. Makes 8 servings.
Per serving: CAL 279.1 (42% from fat); FAT 13.2g; PROTEIN 4.043g; CARB 36.38g; SODIUM 261mg
* Created by Louisiana Sweet Potato Commission spokesperson, Holly Clegg.
Sweet Potato and Apple Muffins
1 3/4 cups all-purpose flour
1 1/2 tsp. baking powder
1 tsp. cinnamon
3 tbsp. canola oil
3/4 cup light brown sugar
1 egg
1 egg white
1 (15-oz) can sweet potatoes (yams), drained and mashed or 1 cup fresh sweet potatoes, cooked and mashed
1/2 cup skim milk
1 3/4 cups chopped, peeled baking apples
Preheat oven to 400 degrees. In a bowl, mix together the flour, baking powder and cinnamon; set aside. In another bowl, mix together oil, brown sugar, egg, egg white, mashed yams and milk. Make a well in the center of the dry ingredients and add yam mixture, stirring until moistened. Do not over mix. Fold in the apples. Spoon batter into paper-lined or coated muffin tins, filling about three-fourths full. Bake for 20 to 25 minutes or until done. Makes approximately 1 1/2 dozen muffins.
* Created by Louisiana Sweet Potato Commission spokesperson, Holly Clegg.
Sweet Potato Pancakes with Apple Topping
6 cups shredded, peeled sweet potatoes (yams)
1/4 cup all-purpose flour
1/2 tsp. baking powder
1/3 tsp. cinnamon
1 tbsp. honey
1 large egg
2 large egg whites
Apple Topping (recipe follows)
In a bowl, combine the shredded sweet potatoes, flour, baking powder, cinnamon, honey, egg and egg whites with a fork until well blended. Heat a nonstick skillet coated with nonstick cooking spray, and drop about 2 tablespoons (about 3 inches each) into hot pan. Flatten slightly with a spatula and cook pancakes over medium heat until golden on both sides. Set cooked pancakes on plate and continue cooking until all pancakes are cooked. Serve with Apple Walnut Topping. Makes about 18 potato pancakes.
Apple Topping
1/2 cup light brown sugar
2 baking apples, peeled, cored and thinly sliced
1 tbsp. orange juice
1/3 tsp. ground cinnamon
In a skillet, add all the ingredients and cook over medium high heat, stirring, until the apples are tender and the brown sugar has melted to form a syrup. This is so good, it would even be great over ice cream!
* Created by Louisiana Sweet Potato Commission spokesperson, Holly Clegg.
Yam Cupcakes
1/2 cup sugar
1/2 cup 1/3 less fat margarine
3 large egg whites
1 large egg
2 (15-oz) cans sweet potatoes, drained and mashed (about 2 cups), or 2 cups fresh sweet potatoes, cooked and mashed
2 cups all-purpose flour
1 1/2 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1 tsp. baking powder
1 tsp. baking soda
Preheat oven to 350 degrees. In large bowl, beat together sugar and margarine until blended. Add egg whites and egg, one at a time, beating well after each addition. Mix in sweet potatoes. In another bowl, mix together flour, cinnamon, nutmeg, baking powder and baking soda. Gradually add flour mixture to first mixture, beating well after each addition. Add vanilla. Pour batter into a cupcake pan. Bake for 20-25 minutes or until a wooden toothpick inserted comes out clean. Cool in pan on wire rack. Makes 16 servings.
* Created by Louisiana Sweet Potato Commission spokesperson, Holly Clegg.
Yammy Muffins
1 3/4 cups all-purpose flour
1 tsp. baking soda
1 tsp. baking powder
1 tsp. ground cinnamon
3/4 cup light brown sugar
1/4 cup sugar
1/2 cup skim milk
1 (15-oz) can yams, drained and mashed, or 1 cup fresh yams, cooked and mashed.
1 tbsp. grated orange rind
1/3 cup orange juice
1 large egg
1 large egg white
1/3 cup canola oil
1 tsp. vanilla extract
Preheat the oven to 400 degrees. In large bowl, combine together the flour, baking soda, baking powder, cinnamon, brown sugar and sugar, mixing well. In another bowl, combine together the milk, mashed yams, orange rind, orange juice, egg, egg white, oil and vanilla. Add the liquid ingredients to the dry ingredients, stirring just until moistened. Spoon the batter into muffin pans lined with a paper cup or coated with nonstick cooking spray. Bake for 20 to 25 minutes or until the muffins are done. Makes 18 to 20 muffins.
* Created by Louisiana Sweet Potato Commission spokesperson, Holly Clegg.
Yam Pecan Pie
1 refrigerated 9-inch pie crust
1 ( 15 ounce) can yams (sweet potatoes) drained and mashed (about 1 cup) or 1 cup fresh yams (sweet potatoes), cooked and mashed
2 large eggs, divided
1/4 cup light brown sugar
1/2 tsp. cinnamon
1/4 tsp. nutmeg
3 large egg whites
2/3 cup dark corn syrup
1/2 cup sugar
2 tsp. vanilla extract
2/3 cup pecans, chopped
Preheat oven to 350 degrees. Lay pie crust in a 9 inch pie dish. In a mixing bowl, blend together the yams, 1 egg, brown sugar, cinnamon, and nutmeg. Spread evenly on bottom of pie crust. In a mixing, bowl, beat together the remaining egg, egg whites, corn syrup, sugar, and vanilla until mixture is frothy. Stir in pecans. Carefully spoon over yam layer. Bake for 50 to 60 minutes or until filling is set around edges or until a knife inserted halfway between the center and edge comes out clean. Cool and serve. Makes 8 servings.
Per serving: CAL 338 (42% from fat); FAT 17g; PROTEIN 3g; CARB 47g; CHOL 32mg; SODIUM 249mg
* Created by Louisiana Sweet Potato Commission spokesperson, Holly Clegg.
Yam Peanut Chocolate Cupcakes
Naturally sweet yam cupcakes perk up with peanuts and chocolate chips in every bite. No icing needed with these delicious loaded cupcakes.
1 (15-ounce) can sweet potatoes, drained and mashed or 1 cup mashed sweet potatoes
1 cup sugar
2 eggs
1/4 cup canola oil
1 teaspoon vanilla extract
1 1/3 cups all-purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 cup chopped peanuts
1/2 cup dark chocolate chips
Preheat the oven to 350° F. In a mixing bowl, mix together the sweet potatoes, sugar, eggs, oil and vanilla. In another bowl, combine the flour, baking powder, baking soda and cinnamon. Gradually add the dry ingredients, mixing only until combined. Stir in the peanuts and chocolate chips. Transfer to muffin paper lined muffin tins. Bake for 20 to 25 minutes or until center springs back when touched.
Makes 16 to 18 cupcakes.
* Created by Louisiana Sweet Potato Commission spokesperson, Holly Clegg.
Yamcakes
Sneak in some nutritional sweet potatoes into kid’s most favorite breakfast.
1 cup mashed sweet potatoes or 1 (15-ounce) can sweet potatoes, drained
1 1/2 cups skim milk
1 egg
2 tablespoons canola oil
2 tablespoons lemon juice
2 cups all-purpose flour
2 tablespoons light brown sugar
1 tablespoon baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
In a small bowl, mix together the sweet potatoes, milk, egg, oil and lemon juice. In another bowl, combine the flour, brown sugar, baking powder, baking soda and cinnamon. Stir the flour mixture into the sweet potato mixture, stirring only until combined. Heat a non-stick skillet coated with non-stick cooking spray over medium heat. Pour about one-fourth cup batter onto skillet and cook about 1 to 2 minutes or until bubbly. Turn to cook on other side until light brown.
Makes 16 pancakes.
* Created by Louisiana Sweet Potato Commission spokesperson, Holly Clegg.
Yam Cupcakes with Orange Buttercream Icing
A cake mix and a can of sweet potatoes magically turn into moist tasty cupcakes iced with the ultimate orange icing. Top with sprinkles, if desired.
1 (18.25-ounce) yellow or butter cake mix
2 teaspoons ground cinnamon
1 (15-ounce) can sweet potatoes, drained and mashed or 1 cup mashed sweet potatoes
2 eggs
2 tablespoons canola oil
1 cup water
Orange Buttercream Icing (see recipe)
Preheat the oven to 350° F. In a mixing bowl, combine the cake mix, cinnamon, sweet potatoes, eggs, oil and water and mix until well blended. Transfer batter into cupcake paper lined tins and bake for 18 to 22 minutes or until the center bounces back to touch. Cool and ice with Orange Buttercream Icing (see recipe).
Orange Buttercream Icing
4 tablespoons butter
1 (16-ounce) box confectioners’ sugar
1/4 cup orange juice or more if needed
1 teaspoon vanilla extract
In a mixing bowl, cream the butter and gradually add the confectioners’ sugar and orange juice until smooth and creamy. Add vanilla and frost the cupcakes.
Makes 24 cupcakes
* Created by Louisiana Sweet Potato Commission spokesperson, Holly Clegg.
Yummy Yammy Face
6 medium sweet potatoes (yams)
4 tbsp. margarine
1/2 cup evaporated skimmed milk
1/3 cup sugar
1 tsp. vanilla extract
Miniature marshmallows
Topping (recipe follows)
Preheat the oven to 375 degrees. Wash the yams and poke holes with a fork. Bake for 45 minutes to 1 hour or until tender. Scoop out the inside of each potato and place mixture into a mixing bowl. In the bowl, mash the potatoes until no lumps remain. Add the margarine, evaporated milk, sugar and vanilla, blending until smooth and creamy. Transfer the mixture into a 9-inch pie plate coated with nonstick cooking spray. Crumble the topping (see recipe below) around the edge to form hair. Arrange the marshmallows for the eyes and make a big smile. Lower the oven temperature to 350 degrees. Bake for 20 to 30 minutes or until the topping is brown and the marshmallows have melted. Makes 8 servings.
Topping
1/2 cup light brown sugar
1/2 cup all-purpose flour
1/2 tsp. ground cinnamon
3 tbsp. margarine, softened
1 tsp. vanilla extract
In a bowl, mix together the brown sugar, flour and cinnamon. With a fork, blend in the margarine and vanilla until the mixture is crumbly.
* Created by Louisiana Sweet Potato Commission spokesperson, Holly Clegg.