Sweet Potato Smoothies

A recent house guest brought us golden sweet potatoes from California. I’ve been making a lot of smoothies recently, and decided to try putting cooked sweet potato into smoothies. These two smoothies do not have banana or protein powder.

Sweet potatoes do “contain quite a few carbs” but they are OK in moderation. One of these smoothies would make an excellent post-workout meal, according to several web sites on nutrition and exercise.

Sweet potatoes are very filling, due to the fiber content. A very thorough article on the nutrition of sweet potatoes says, “Get beyond ‘good foods’ and ‘bad foods’. Instead, ask: Does this food add value to my body? Does it nourish me and benefit me? Both potatoes and sweet potatoes can be a valuable part of your healthy diet”.

About the ingredients:

  • The choice of milk is up to you: Almond-coconut milk is sold refrigerated in a paper carton. You can also use vanilla coconut, soy, almond, or dairy milk. Canned coconut milk is better for cooking. I like the So Delicious or Silk brands.
  • Kefir is a product “similar to drinkable yogurt” (Lifeway site). It’s great in smoothies.
  • Weigh the spinach, sweet potato, and fruit on a kitchen scale.
  • Scrub one medium size sweet potato (about 7 oz.), pierce with a fork, and microwave it on the potato setting. Let it cool, then peel and dice. Use half of the sweet potato in each smoothie.

Sweet Potato and Peach Smoothie

Very filling without the sugar rush.
Serves 1 (about 16 oz.)

1 cup unsweetened almond and coconut milk
3.5 oz (about 1/2 cup) cooked sweet potato
50 g baby spinach (about 1.7 cups)
140 g (about 3/4 cup) frozen peach slices without added sugar

Puree all ingredients in a blender.


Sweet Potato Pie Protein Smoothie

A little honey brings the flavors together. It has a great blend of spices.

Serves 1 (about 16 oz.)

1/2 cup unsweetened almond and coconut milk
1/2 cup low-fat peach kefir
1/2 cup fat-free cottage cheese
3.5 oz (about 1/2 cup) cooked sweet potato
1 teaspoon vanilla extract
1/2 teaspoon honey
1/2 teaspoon cinnamon powder
1/2 teaspoon ginger powder

Puree all ingredients in a blender.