One of the biggest challenges in eating clean and healthy is putting together meals. And one of the most important tips/tricks for making healthy meals super easy is to have some food “building blocks” ready in your fridge and freezer at all times. I plan to do a complete post on this soon, but for now, here is one of my favorites: sweet potatoes. They’re easy to prep, keep well in the fridge, and very versatile at playing well with other foods.
Plus, when you’re looking for nutrient-dense foods, sweet potato is a super-hero source of Vitamin A! This chart shows amounts for a whole 5″ potato, but even half this is good! (nutrition data source)
I learned this prep method from the ladies at Layers of Happiness, but their recipe was for a complete dish. I’ve just borrowed the method, and adapted it for the ready-t0-go-ingredients tray in my Whole30 compliant fridge. (A post for another day.)
I start with a medium-sized sweet potato. What I’m calling “medium” is about 5 or 6″ long and roughly 3″ wide at the widest point. Give it a good scrubbing with a vegetable brush under running water, then pat dry. Poke several holes in it with a fork. I usually make three or four pokes on one side, then turn it over and repeat.
Then I put it in the microwave on high for one minute and 45 seconds; turn it over and repeat. (Please note that all microwaves are different and you will probably need to experiment to find the timing that works with yours.)
If you learn better by watching, here’s a short video:
Next, I take it out and cut it in half. It should be somewhat soft all the way through. It doesn’t need to be thoroughly soft, and you really don’t want it to be. But if it’s still hard in the middle, you can put the halves cut-side-down on a microwave safe plate and zap it for another 30 – 45 seconds.
Then, using a sharp paring or steak knife, cut the flesh of the sweet potato into cubes of about 1/2″ — but don’t cut all the way through to the skin. You may go ahead and cut all the way through the middle, if you like. (Note/update: I used to leave them semi-cut, like this, but I found that I usually use them diced, so now I just cut all the way through the skin and store them diced.)
Just stash this in an airtight container in the fridge, ready to deploy for all kinds of easy Whole30/Paleo meals. Such as…
A breakfast stir-fry with eggs, sausage, spinach, and sweet potato.
Another breakfast option — and one reason you don’t cut all the way through the skin. Scramble your favorite eggs and meat combo, and serve it on top of a reheated sweet potato half or quarter. Add snipped chives, if you have ’em, for color and flavor:
A super-easy side dish: Spread some bacon fat (or other healthy fat of your choice), salt, and pepper on top, and reheat. Sweet potato and pork were made for each other:
Another easy meal is to top a prepped, reheated sweet potato with some pulled pork or carnitas — then top it all off with some caramelized onions. I haven’t shot a photo of that exact dish, but here’s a similar combo from Free the Animal:
(Mashing your sweet potatoes is another option.)
One of my favorite easy lunches is to throw some leftover pork or sausage in some bone broth — either chicken or ham — and some veggies from my make-ahead tray; here, I used sweet potato, onion, and zucchini:
This soup is thickened with an egg yolk. On this particular day, I was lucky enough to have some local eggs from a friend. The yolks were almost orange, and it gave the broth a lovely golden color!
The healthy breakfast and soup options are really endless — even within Whole30 restrictions! Once you have some mostly-cooked, mostly-diced sweet potato in the fridge, you’ll find all kinds of new ways to use this flavorful, healthful, versatile veggie!
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