How to cook sweet potatoes

Boiling sweet potatoes is the easiest way to have your healthy sweet potatoes without adding oil or increasing their glycemic index. In this article, learn how to boil sweet potatoes perfectly.

Dear friend, are you a fan of sweet potatoes? If so, do you ever boil them, or do you always roast or bake them? You can use these sweet potatoes in recipes like this delicious sweet potato porridge.

Ever since I was a little girl, sweet potatoes have been my favorite root vegetables. It's funny that back then, I used to enjoy raw sweet potatoes freshly pulled from the ground while still warm and full of soil.

By the way, what are sweet potatoes? Where do they come from, and how many types of sweet potatoes are there? ManyEats traces the history of sweet potatoes; it's a fascinating story that I recommend you read it.

And don't mistake orange sweet potatoes for yams. Yams are another family of root vegetables.

I asked some of you to help me write this post by telling me how you boil sweet potatoes. I am happy, and I thank you for your participation. With your help and my research, this post will be helpful to many.

Choosing sweet potatoes

• When you plan to cook sweet potatoes, take time to choose the fresh ones without cuts or molds on their skins.
• The best would be to buy organic or those grown locally without many chemicals.
• However, if you have to buy imported sweet potatoes that aren't organic, soak them in water with bicarbonate of soda for about 10-15 mins, then scrub well the skin.
• Bicarbonate of soda is known to remove chemicals from vegetable skins.

Is it good to boil sweet potatoes?

• Boiled sweet potatoes are much healthier than roasted or baked sweet potatoes because boiling doesn't raise the glycemic index, which can cause your blood sugar to spike.
• Sweet potatoes have oxalates, which bind to minerals like iron, zinc, and calcium, so you don't absorb them. Boiling removes some of the oxalates.
• However, boiling leaches water-soluble vitamins and some minerals from the boiling water. On the other hand, boiling sweet potatoes increases the bioavailability of carotene (vitamin A), especially when the skin is on.

 Boiling sweet potatoes with skin

• While you'll find most peeled boiled sweet potato recipes, it's advisable to leave the skin on when boiling sweet potatoes. 
• This is because most nutrients are found next to the skin and on the skin. 
• Sweet potato skin is rich in fiber, which will help your digestion. 
• So when you peel the skin off before boiling, you're not only losing fiber, but you are also exposing some phytonutrients that can be damaged by heat.
• If, however, your recipe demands peeled sweet potatoes, boil them and then peel them thereafter; that way, you'll be peeling the thinnest outer skin.

Cooking whole sweet potatoes

• If you have a large pot, don't cut your sweet potatoes; this way, you'll minimize vitamin loss.
• However, it's better to choose medium-sweet potatoes for boiling recipes so you don't have to cut them.

How to boil sweet potatoes

• From what I gathered, most people fill a pot with water, submerge the sweet potatoes, and boil them until cooked, then drain them.
• While it's easy to do, you end up draining nutrients like water-soluble vitamins that leach into the boiling water and into your sink. However, if you've kidney stones, this method will reduce oxalates.
• What I have been doing is placing sweet potatoes in a pot and adding just enough water to reach almost the same level as the sweet potatoes. I then cover the pot with baking paper/parchment and place the lid on top.
• This will allow the steam to fall back on the boiling potatoes. This boiling method is faster than just placing the lid on the pot.
• If you are in the tropics and can find banana leaves, use them instead of baking paper. 
• Some people will use aluminum foil. But those come with health risks because aluminum is a heavy metal that can leak into your food and find its way into your liver.
•  When I am boiling sweet potatoes, I recycle the remaining water to make vegetable broth. This way, I end up using the nutrients that are lost during the boiling process.
• The other way I cook sweet potatoes is to boil them while making my vegetable broth. 
• However, when boiled, sweet potatoes in a broth absorb its flavors. So consider that.

How long to cook sweet potatoes

• It will really depend on the size and also the heat source.
• Medium sweet potatoes, when well covered and on medium-high heat, will roughly cook after 25-30 mins.
• Don't boil your sweet potatoes till they are tender (you can check the cooking by inserting a thin, sharp knife or a toothpick in the sweet potatoes); leave them in the cooking water for about 10 minutes after you've turned off the heat. The sweet potatoes will continue cooking in the boiling water.

How to store cooked sweet potatoes

You can boil extra sweet potatoes to use during the week. 

• After they have cooled, wrap them in a kitchen towel, then place them in a freezer bag and refrigerate them for up to a week.
• You can choose to freeze your sweet potatoes. In this case, peel and cut them before freezing.

There it is, now you know how to boil sweet potatoes the best way, and I hope from here on, you'll consider leaving that skin on. Thank you for being here. I appreciate your visit. Please share this article.

Till next, take care and enjoy the presence of those who love you. 

You have the power to heal, Githu.

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• Weight loss kale smoothie for breakfast

📖 Recipe

Print Recipe

5 from 16 votes

How to boil sweet potatoes

Learn how to cook sweet potatoes without throwing vitamins and minerals in your sink

Prep Time5 minutes mins

Cook Time25 minutes mins

Total Time30 minutes mins

Course: How to

Cuisine: african, American, anti-inflammatory

Diet: Diabetic, Gluten Free, Low Fat, Vegan

Keyword: boiling sweet potatoes, cooking sweet potatoes, how to boil sweet potatoes

Servings: 0

Calories:

Author: Githu

Equipment

• A big pot
• Parchement papar

Ingredients

• 3 medium sweet potatoes
• water
• 1 teaspoon of salt

Instructions

• Wash your sweet potatoes thoroughly
• Put the sweet potatoes in a big pot without cutting them
• Add water to almost the same level as sweet potatoes. You don't have to cover the sweet potatoes with water
• Add salt
• Cover the pot with a parchment paper or banana leaves
• Place a lid to cover and bring to boil
• Boil at a moderate high heat for about 20 mins
• Check the cooking by inserting a sharp thin knife in one sweet potato. If the knife goes inside without any resistance then cut off the heat. If not boil the sweet potatoes again for about 5 mins
• Once you cut off the heat, let the sweet potatoes cool down before manipulating them
• Use the cooking water to make vegetable broth.