Orange Cardamom Roasted Sweet Potatoes Recipe on Food52 (2024)

FAQs

Which is healthier white or orange sweet potato? ›

Orange sweet potatoes are positively packed with beta-carotene ,which is responsible for the orange flesh. White sweet potatoes only have 6 micrograms of beta-carotene compared to an orange sweet potato's load of more than 8,500 micrograms.

The difference between red-skinned and yellow-skinned sweet potatoes is primarily in their skin color and the color of their flesh. Red-skinned sweet potatoes have reddish-brown skin with orange flesh, while yellow-skinned sweet potatoes have light tan or yellowish skin with white or yellowish flesh.

Don't Overcrowd Your Baking Sheet

The secret to crispy (instead of soggy) sweet potato fries is to spread them out in an even layer with enough room so that they don't touch. This is especially important if you're making a big batch of fries.

Sweet Potatoes and Health

Sweet potatoes with orange flesh are richest in beta-carotene. Sweet potatoes with purple flesh are richer in anthocyanins. Beta-carotene and anthocyanins are naturally occurring plant “phyto” chemicals that give vegetables their bright colors.

You can still eat sweet potatoes if you have diabetes, assures Huff. The fiber content in sweet potatoes, especially if you consume them with the skin on, can help reduce spikes in your blood sugar. Plus, how you cook your sweet potatoes can also help reduce the extent to which your blood sugar rises.

The most versatile and sweetest variation of sweet potatoes is the Beauregard. Throughout the United States, you will see this species stacked high in the grocery stores during the holiday season. Beauregard's have a bit of a stringy texture, but they stay soft: this is what makes them so popular.

The primary nutritional benefit, and the one for which Okinawan sweet potatoes are especially prized, is their high antioxidant levels. The antioxidant known as anthocyanin is the pigment which is responsible for the brilliant purple color of the flesh.

Orange sweet potatoes

They're reddish-brown on the outside and orange on the inside. When compared to regular white potatoes, orange sweet potatoes have a higher fiber content. This gives them a lower GI and makes them a healthier option for people with diabetes.

Pierce potatoes all over with the tines of a fork and bake in oven, directly on rack, until soft and caramelizing, 1 1/2 hours. Slash the tops of potatoes open with the tip of a sharp knife and push ends of each potato toward each other to open. Divide butter, salt, and pepper among potatoes and serve.

Why are my roasted sweet potatoes not crispy? ›

Don't overcrowd the baking sheet!

This is an important one! If the baking sheet it too crowded, the sweet potatoes will not crisp. You should provide optimal space for air to flow through, and the sweet potatoes shouldn't be touching.

The cold water bath helps rinse the starch off the sweet potatoes so they're a bit more crispy. That said, if you do not have the time, you can still get crispy baked sweet potato fries by using high heat and a little drizzle of olive oil.

The salt and pepper accent the potatoes' sweetness, creating a delectable sweet and savory flavor. I also love how the cubes puff up as they bake, becoming lightly crisp and caramelized on the outside and tender in the middle. And third, they're just so versatile.

The longer and slower you cook a sweet potato, the more maltose is formed and the sweeter it will taste. So if you want a much less sweet potato try steaming it, or cut it into small pieces and roast on a higher heat.

Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. The primary nutritional benefit, and the one for which Okinawan sweet potatoes are especially prized, is their high antioxidant levels.

Orange-fleshed sweet potatoes are one of the richest natural sources of beta carotene, a plant-based compound that is converted to vitamin A in your body ( 28 ). Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity ( 29 ).

Since sweet potatoes are high in carbohydrates, they can spike blood sugar levels. Their fiber content helps to slow down this process. Orange sweet potatoes have a higher GI. This can increase your blood sugar level, compared to other sweet potato varieties.

"Since sweet potatoes have a lower glycemic index and slightly more fiber, they might be a better option for weight loss or management because they can help to control blood sugar levels and keep you feeling full for longer," Pallian also said.