Superfood Tuesday

Olivia Diorio

Potatoes are incredibly common in the diet of most Americans. From mashed potatoes to french fires, potatoes are incredibly versatile. But what people sometimes forget about are yellow potato’s brothers, sweet potatoes. Sweet potatoes can be used in both savory and sweet recipes and offer a nice change from normal yellow potatoes. What’s even better is that sweet potatoes are a superfood. Not only are they a healthy carbohydrate, but they are loaded with Vitamin A and C and are a good source of fiber. Their high mineral content helps lower risk of cancer and promotes digestive health. 

Picking out a good sweet potato is easy. Select sweet potatoes with tight, unwrinkled skin and no/limited blemishes or bruises. Small to medium sized sweet potatoes offer a lower starch content than larger ones, making them ideal for cooking. 

Here are a few simple ways to incorporate this superfood in your diet. When going out to eat, ask the waiter if you can substitute your french fries for sweet potato fries. Instead of making baked potatoes at home try baking sweet potatoes with butter and brown sugar on top instead of butter and sour cream. For a fall favorite checkout Trader Joe’s sweet potato gnocchi that comes with sage butter. Or, for Thanksgiving, make a sweet potato pie. Sweet potato pie is a staple in Southern cuisine and is sure to win over pumpkin pie lovers! For an easy sweet potato pie recipe, check below. 

Sweet Potato Pie (


  • 1 (1 pound) sweet potato 
  • ½ cup butter, softened
  • 1 cup white sugar
  • ½ cup milk
  • 2 eggs
  • ½ teaspoon ground nutmeg
  • ½ teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
  • 1 (9 inch) unbaked pie crust


  • Step 1
    Boil sweet potato whole in skin for 40 to 50 minutes, or until done. Run cold water over the sweet potato, and remove the skin.
  • Step 2
    Break apart sweet potatoes in a bowl. Add butter, and mix well with the mixer. Stir in sugar, milk, eggs, nutmeg, cinnamon and vanilla. Beat on medium speed until mixture is smooth. Pour filling into an unbaked pie crust.
  • Step 3
    Bake at 350 degrees F (175 degrees C) for 55 to 60 minutes, or until a knife inserted in the center comes out clean. Pie will puff up like a souffle, and then will sink down as it cools.   


Romero , Melissa. “The Superfood to Eat Now: Sweet Potatoes: Washingtonian (DC).” Washingtonian, 16 Feb. 2012,

Shubrook, Nicola. “The Health Benefits of Sweet Potato.” BBC Good Food,

“Sweet Potato Pie I.” Allrecipes,

Trowbridge, Peggy Trowbridge. “Not Just for Thanksgiving! Find, Store and Use Sweet Potatoes All Year.” The Spruce Eats, 

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