Discover how to prepare sweet potatoes with these simple yet flavorful recipes. Learn how to boil and fry sweet potatoes to create the perfect side dish for any meal. Whether you’re looking for a healthy option or a crispy treat, our guide covers it all with step-by-step instructions and tips for making sweet potatoes your new favorite side.

Ingredients:

- 4 large sweet potatoes

- 2 tablespoons olive oil

- 1 teaspoon salt

- 1/2 teaspoon black pepper

- Optional: 1/2 teaspoon paprika or cinnamon for extra flavor

Instructions:

For Boiling:

1. Peel the sweet potatoes and cut them into evenly sized chunks.

2. Place the chunks in a large pot and cover with cold water.

3. Add a pinch of salt to the water and bring to a boil over high heat.

4. Reduce the heat and simmer for 10-15 minutes, or until the sweet potatoes are tender when pierced with a fork.

5. Drain and season with salt, pepper, and optional spices. Serve warm.

For Frying:

1. Peel the sweet potatoes and cut them into thin slices or wedges.

2. Heat olive oil in a large skillet over medium-high heat.

3. Add the sweet potato slices to the skillet in a single layer, making sure not to overcrowd the pan.

4. Fry for 3-4 minutes per side, or until golden brown and crispy.

5. Remove from the skillet and drain on paper towels. Season with salt, pepper, and optional spices. Serve immediately.

Enjoy these versatile sweet potato dishes as a side for your favorite meals!

Nutritional values

4 large sweet potatoes:

    - 360 calories

    - 8g protein

    - 80g carbohydrates

    - 0.8g fat

Benefits: High in vitamins A and C, fiber, and antioxidants. Supports eye health, immune function, and digestion.

2 tablespoons olive oil:

    - 270 calories

    - 0g protein

    - 0g carbohydrates

    - 30g fat

Benefits: Contains monounsaturated fats that support heart health, and provides antioxidants like vitamin E. Use in moderation to manage fat intake.

1 teaspoon salt:

    - 0 calories

    - 0g protein

    - 0g carbohydrates

    - 0g fat

Benefits: Enhances flavor, use in moderation to manage sodium intake.

1/2 teaspoon black pepper:

    - 6 calories

    - 0.2g protein

    - 1g carbohydrates

    - 0.3g fat

Benefits: Contains piperine, which may aid digestion and enhance the absorption of nutrients.

Optional: 1/2 teaspoon paprika or cinnamon for extra flavor:

    - 6 calories

    - 0.3g protein

    - 1g carbohydrates

    - 0.3g fat

Benefits: Contains antioxidants like capsaicin, which supports metabolism and adds vibrant color and flavor.

Cinnamon (approximately 1g):

    - 6 calories

    - 0.1g protein

    - 2g carbohydrates

    - 0g fat

Benefits: Contains antioxidants and anti-inflammatory compounds, may help regulate blood sugar levels.