This baked sweet potatoes recipe offers a simple and delicious way to enjoy this nutritious root vegetable. The sweet potatoes are baked until tender, enhancing their natural sweetness and creating a perfect side dish or snack.

Sweet potatoes have a long history dating back thousands of years, with origins believed to be in Central or South America. They were later introduced to Europe and other parts of the world by explorers and traders. Native Americans were known to cultivate and consume sweet potatoes long before European colonization, incorporating them into various dishes. Today, sweet potatoes are enjoyed globally for their flavor, versatility, and health benefits, making them a popular choice in many cuisines.

Ingredients:

- 4 medium sweet potatoes

- Olive oil

- Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).

2. Wash the sweet potatoes thoroughly and pat them dry with a paper towel.

3. Pierce each sweet potato several times with a fork to allow steam to escape during baking.

4. Rub the sweet potatoes with a bit of olive oil and sprinkle with salt and pepper.

5. Place the sweet potatoes on a baking sheet lined with parchment paper or aluminum foil.

6. Bake in the preheated oven for about 45-60 minutes, or until the sweet potatoes are tender and easily pierced with a fork.

7. Remove from the oven and let them cool slightly before serving.

Nutrition Value:

1. 4 medium sweet potatoes:

  - Calories: Approximately 460 calories (115 calories per sweet potato)

  - Carbohydrates: About 104 grams (26 grams per sweet potato)

  - Protein: About 8 grams (2 grams per sweet potato)

  - Fat: Less than 1 gram (negligible amount)

  - Sodium: About 80 milligrams (20 milligrams per sweet potato)

  - Cholesterol: 0 milligrams

  - Vitamins: Rich in vitamin A, vitamin C, vitamin B6, and potassium

  - Minerals: Contains iron, magnesium, and calcium

  - Nutritional Benefit: Sweet potatoes are a great source of complex carbohydrates, dietary fiber, vitamins, and minerals. They are particularly high in vitamin A, which supports eye health, and potassium, which is important for heart health and blood pressure regulation.

2. Olive oil (used for roasting sweet potatoes):

  - Calories: Approximately 119 calories per tablespoon

  - Carbohydrates: 0 grams

  - Protein: 0 grams

  - Fat: About 13.5 grams (mostly monounsaturated fats)

  - Sodium: 0 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: Contains vitamin E

  - Minerals: Contains small amounts of calcium, iron, and potassium

  - Nutritional Benefit: Olive oil is a healthy source of monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease. It also provides antioxidants like vitamin E, which has anti-inflammatory properties.

3. Salt and pepper (used for seasoning):

  - Calories: Negligible (very few calories from salt and pepper)

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Varies based on usage but generally low

  - Cholesterol: 0 milligrams

  - Vitamins: Negligible

  - Minerals: Negligible

  - Nutritional Benefit: Salt and pepper are primarily used for flavoring and do not contribute significantly to nutritional value. However, they can enhance the taste of dishes without adding many calories or other nutrients.