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3 Delicious and Healthy Sweet Potato Recipes for Thanksgiving

[fa icon="calendar"] Nov 16, 2017 7:00:00 AM / by Alex Olson

Alex Olson

Are you still looking for some delicious fall recipes for thanksgiving? Well look no further!


Sweet-potato-recipes-for-thanksgivingEarlier this fall season we took a look at some healthy recipes for entertaining guests. Today let's take a look at another favorite fall ingredient – the sweet potato!  This wholesome vegetable is loaded with potassium and healthy fiber.


Unfortunately, sweet potato dishes can be hard to make healthy when the typical recipes include tons of marshmallows and sugar, but it is easier than you think to make healthy sweet potato dishes while keeping the meal delicious and flavorful. Here are three healthier sweet potato recipes perfect to serve for family and friends on Thanksgiving Day.


 1) Honey and Rosemary Sweet Potatoes


  • 3 large sweet potatoes, peeled and cut into cubesdelicious-garnish-potatoes-fried-recipe
  • 2 tablespoons of olive oil (rich in monounsaturated fats). If you want more polyunsaturated fats in your meal, use sesame oil, which also changes the flavor profile for a unique twist!
  • ¼ cup of honey. Honey is higher in fructose, a sweeter molecule than the glucose found in many other sweeteners, so less can be used for greater effect. Best of all, Honey also contains fiber and trace vitamins/minerals!
  • 2 tablespoons of freshly chopped rosemary
  • 1 teaspoon of ground black pepper

Cooking Instructions:

  • Preheat the oven to 350 degrees F. Line a sheet pan with foil or parchment paper.
  • Combine the olive oil, black pepper, honey, and rosemary and mix in a bowl. Add the sweet potato cubes in the mixture and stir.
  • Take out the sweet potato cubes, and put them on the sheet pan in one layer.
  • Bake the cubes in the preheated over for about 45 minutes. Then, turn the heat up to 450 degrees Fahrenheit and bake the sweet potato cubes until they are browned (should be about another 15 minutes).



2) Mashed Sweet Potatoes


  • 6 sweet potatoes, peeled and cubedMashed-Sweet-Potato-recipe
  • ¾ cup of milk (if lactose is a problem for you, unsweetened almond milk can make a great alternative
  • ½ cup of butter
  • ¾ cup of maple syrup

Cooking Instructions:

  • Boil a large pot of water.
  • Add sweet potatoes and cook until they are tender -- should take around 20-30 minutes.
  • Using an electric mixer on low, blend the sweet potatoes while slowly adding milk. Add about ½ a cup at a time. Use more or less milk until you get the texture you want.
  • Add butter and maple syrup.
  • Blend the mixture until it is smooth.



3) Grilled Sweet Potato Fries


  • 2 medium-sized sweet potatoesWaffle-sweet-potato-fries-recipe
  • ½ teaspoon of paprika
  • 2 teaspoons of olive oil (or antioxidant-rich virgin coconut oil)
  • ¼ teaspoon of fresh ground black pepper

 Cooking Instructions:

  • Preheat the grill to medium high.
  • Cook the sweet potatoes in a microwave on high until they are crisp-tender when cut with a knife. This should take about 6-7 minutes.
  • Move the sweet potatoes to a cutting board until they are cool enough to touch.
  • Cut the sweet potatoes lengthwise into 8 wedges.
  • Move the sweet potatoes to a baking sheet.
  • Drizzle with olive oil; scatter with paprika and pepper, and toss to cover the sweet potatoes.
  • Grill for 3 minutes per side, or until the sweet potatoes are charred and well cooked.



Stay tuned for more great fall recipes. And if you aren't sure if you should be seeking out milk alternatives like almond milk, or if you would benefit more from mono- or polyunsaturated fats, AGS Health and Wellness Genetic test can give you insight into your genes that will help answer those questions!

In addition, AGS DNA Health & Wellness tests can help you change the trajectory of your life in ways other DNA test results cannot. You'll learn what your unique genetic makeup needs and wants in terms of diet and exercise. You'll learn about predispositions that may be fighting your efforts to look and feel better, and to live a healthier life. Click the button below to learn more about the benefits of our tests and what you can learn from them that may be life changing for you.

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Topics: Diet & Eating, Healthy eating, Holiday Recipes

Alex Olson

Written by Alex Olson

Alex is now a senior at the University of Arizona, where she majors in Public Health with a minor in Nutritional Sciences.

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