Nutrition From A Nuthouse – White Sweet Potatoes

I know we all live busy lives. Planning and preparing is KEY in succeeding to eat clean (less, sugar, processed foods and more whole, fresh, REAL foods). Do not set yourself up to be in a position where you are famished and ready to throw junk into your body because you didn’t have something quickly available to you. 


This week I experimented with white sweet potatoes. It was just a fun change from the normal orange sweet potatoes we usually eat in my house. The white sweet potato has a bit less beta carotene (Vitamin A) then the orange but is still full of iron, potassium, copper and manganese. It’s got some fiber and is one of those ideal ways to get some carbohydrates through starchy vegetables.

We used a rosemay flavored Extra Virgin Olive Oil for a creative kick from my parent's store: Ah Love Oils and Vinegars.

For our white sweet potatoes, we used a rosemary flavored Extra Virgin Olive Oil for a creative kick.

Here is what I did:

  • 4 big white sweet potatoes, peeled and cubed and into a big bowl
  • Drizzled ~3 Tbs of extra-virgin olive oil (we used rosemary infused flavored olive oil) over the cubed white sweet potatoes
  • Sprinkle sea salt, pepper, and thyme
  • Mix everything around in the bowl (to ensure each bit is flavorful!) and pour onto a non-stick cookie sheet (or jelly pan). We sprayed some olive oil on the pans to ensure they wouldn’t stick (pans can be so funny).
*HINT- Do not pile on the cubed sweet potatoes. Use two pans if needed so that they are evenly spread out.
  • Cook at 425 degrees in oven for 20-25 minutes or until they are slightly brown and crispy. This time will vary so keep checking on them. Toss around to even out the browning.


Suggestions to have weekly veggies:

  • Pick a day where you can cook a large amount of vegetables for the week to have them on hand for meals or when you are hungry. Store them in a nice sized container in the fridge that will be easy to grab and dish out of to heat some up.
  • Play around with spices, olive oils, and new vegetables. My parent’s own a specialty olive oil and vinegar store in northern Virginia (Ah Love Oils and Vinegars) so we often experiment with infused favors and richness of the different olive oils they offer.
  • Visit your local farmers markets! They are often a fun way to try new things (hence the white sweet potatoes) and the farmers there tend to have great suggestions for cooking.

-Erin K Ferner, RD, LDN :)


  1. These look delicious. We will definitely give those a try. I am also excited because I just bought the new cookbook from Gwyneth Paltrow and there is a recipe for spicy sweet potato soup. I will send you the recipe if it is as good as it sounds.

  2. Thanks for the recipe. I’m doing the yummers dance right now! When I’m short on time, I blanch the sweet potatoes first before putting in the oven. This means, you boil a big pot of water, toss the cubed potato pieces in the boiling water for about 3 – 5 minutes, drain them, and then toss them in the oil, salt, etc. before putting them in the oven. This gives them a head start in the cooking process and ensures the middle gets done and outside crispy. I do this for brussels and other veggies that I want to roast because they usually take a while to get cooked through.

  3. Awesome, ladies!! Thanks for the suggestions! Ann- let me know how the soup turns out. Emmy- LOVE brussels! :)

  4. I was so glad to find your site! I brought home – what I thought were orange sweet potato’s and my hubby and I freaked when they were white…. because we had people coming over – sooner than being able to run to the grocery store…. We are using your recipe.. Thanks. We got a crinkle cutter and cut them like fries… Should be fun. Thanks again! P.S. we did not know there was such a thing as white sweet potato’s.

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