Comfort food diet – 3 easy and delicious way to prepare sweet potatoes

diet-friendly recipes with potatoes

Bored of rice and steamed veggies? Try something different! You’ve heard about them, maybe you’ve even seen them in the supermarket – those weirdly shaped potato-like things that everyone’s been raving about. Sweet potatoes have become indeed quite popular, because they’re the perfect diet comfort food – they’re low in calories, they have a unique, sweet flavour and they’re very easy to prepare. Check out these 3 delicious diet-friendly recipes with sweet potatoes!

Sweet potato cream soup

This fat-free, light and fluffy cream soup is a wonderfully easy and savoury way to enjoy sweet potatoes. It’s also a great opportunity to get creative and experience with various flavours and aromas!

You will need:

– 1 large sweet potato, peeled and chopped
– 1 bell pepper, diced or chopped
– 400 ml coconut milk
– 200 ml water
– salt and pepper to taste


Place the potato cubes with the water in a bowl and put it in the microwave (you can also the stove, if you prefer) and cook them until they get soft and mushy (for the microwave, this should take up to 10-15 minutes). Use a blender or a hand mixer to blend the boiled potatoes, bell pepper and coconut milk until you get a creamy texture. For seasoning, aside from salt and pepper, you can use your imagination: chilli, cinnamon, garlic powder, curry, or whatever herbs you prefer – sweet potatoes go well with lots of different flavours.

Also, if you want to mix it up, you can use steamed carrots, zucchinis or whatever vegetables you like for the soup itself. You can serve the soup with whole-grain croutons and sour cream, or, for an interesting twist, roasted walnuts or almonds.

Sweet mashed potatoes

Because sweet potatoes are so versatile, you can bring out their special flavour in both sweet and savoury dishes. This recipe is perfect for those moments when you can’t decide between a snack and dessert, but it’s also a very nutritious meal and very easy to make.

You will need:

– 4 medium-sized sweet potatoes, peeled and cubed
– 1 cup low-fat sour cream (you can also use yoghurt, coconut milk, or cream cheese)
– ¼ cup crushed cashews (you can substitute walnuts or almonds)
– 2 tbs butter (depending on your desired consistency, you can skip the butter)
– 2 tbs brown sugar (you can also use honey, but you may need to reduce it to 1 tbs)
– a dash of salt and a dash of cinnamon and/or nutmeg


Boil the potatoes for about 20-30 minutes or stick them in the microwave for 15 minutes, checking that they’re nice and soft when you put them in the bowl. Using a hand mixer or an old-school masher, blend the potatoes, cream, butter, cinnamon and salt until you get a creamy texture. When you’re done, sprinkle the nuts and sugar on top.

Baked sweet potatoes

When you’re really in a hurry or can’t find your mixer, or just don’t feel like doing much cooking, baked sweet potatoes are the ideal choice – fast, tasty and great for weight-loss diets. It doesn’t require any special tools or complicated preparations either!

You will need:

– 2-3 large sweet potatoes
– olive oil
– salt, sweet chili powder and herbs of your choice

The best part about sweet potatoes is that you don’t need to peel them – the peel contains twice as many antioxidants as the pulp – which already cuts your preparation time in half. Start by slicing the potatoes into flat, round pieces and place them on a baking sheet. Sprinkle some olive oil on them, season to taste and put them in the oven, on a large tray. When they start to soften up, turn them over using a fork, and repeat the seasoning. You can serve them on their own, with a salad or as a side-dish for grilled chicken or turkey.

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