Cinnamon Roasted Sweet Potatoes - Feeding The Real You (2024)

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These cinnamon roasted sweet potatoes are sweet, flavorful, take only about 20 minutes to cook, and are a perfect breakfast food on the Bright Line Eating™ food plan.

Cinnamon Roasted Sweet Potatoes - Feeding The Real You (1)

You can actually roast sweet potatoes without oodles of oil, and they still come out crispy, browned, sweet and flavorful. Did you know? Trust me, I’ve been doing it for years now. These cinnamon roasted sweet potatoes will be a new favorite side dish to round out your breakfast grain (they’re treated like a grain on Bright Line Eating™, or BLE) or added to your lunch or dinner if you’re on maintenance.

For the first few month or so of BLE, I wanted to approach the weight loss plan grain free. Mostly, I wanted to avoid any inflammatory properties that grains may have, and I was happy as a clam to eat sweet potatoes anyway. So every morning back then, (and you can check out my Instagram to prove it), I had sweet potatoes and hummus and berries for breakfast. It was lovely. I had them steamed mainly, and I wish I had had this recipe instead.

Cinnamon Roasted Sweet Potatoes - Feeding The Real You (2)

Thanks, Mom!

Before I go any further, I have to mention that making cinnamon sweet potatoes stemmed from growing up with mom making these all the time. Except she sliced them thin into rounds, sprinkled with sweet potatoes, and roasted. The aroma took over the whole house in the most delicious way. Thanks, mom – it all started with you 🙂

They’re Simple To Make

This recipe is something you can easily put in the oven and wait while you’re checking email, doing some quick 20-minute yoga, making the bed or doing laundry. It practically makes itself. Plus, who doesn’t love 3 ingredient recipes?

Let’s make the cinnamon Roasted Sweet Potatoes:

About 4 cups sweet potatoes, cut into medium cubes (about 3/4 inch)

A quick spray of oil

1/2 tsp cinnamon

A pinch or two of salt

  1. Line a baking tray or dish with parchment paper.
  2. Toss ingredients together, and make sure to arrange them on the sheet in single file.
  3. Bake at 400 degrees for about 20-25 min. Mine came out perfect at 20 minutes, but gave them an extra quick brown at the 25 minute mark.

Note: The size you make these will influence the cooking time. Make them bigger, they may require more time, for instance.

Makes about 12 oz (divide by 3 servings), which I divide into 3 servings. Make sure you weight it, just to make sure.

Cinnamon Roasted Sweet Potatoes - Feeding The Real You (3)

Cinnamon Roasted Sweet Potatoes go great with:

  1. Easy Chana Masala with Kale (see below)
  2. Cilantro and Herb Chutney
  3. Plain old hummus, the way I used to eat them when I began Bright Line Eating™ (recipe soon)
  4. If you’re on maintenance, feel free to add this to your grain portion
Cinnamon Roasted Sweet Potatoes - Feeding The Real You (4)

Don’t be shy – customize them!

  1. Greek flavors: use sun-dried tomatoes, garlic powder and oregano. Serve these with feta (or tofu), hummus, and olives.
  2. Italian flavors: add basil and rosemary, thyme, or simply use Italian seasoning
  3. Indian flavors: roast with ground cumin, turmeric and coriander. Sprinkle with scallions and cilantro at the end.
  4. Asian flavors: (and maybe use Japanese sweet potatoes, they’re amazing), serve them with scallions, sesame, and cut up daikon and greens with garlic in place of fruit for breakfast. Serve them with tofu to round out the meal.
  5. Make them even easier: Simply serve them as “granola” over coconut yoghurt, seeds, and nuts. Voila. My favorite quick morning breakfast.
  6. And so on….

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Cinnamon Roasted Sweet Potatoes - Feeding The Real You (5)

Cinnamon Roasted Sweet Potatoes - Feeding The Real You (6)

Cinnamon Roasted Sweet Potatoes

These cinnamon roasted sweet potatoes are sweet, flavorful, take only about 20 minutes to make and are a perfect grain breakfast portion on the Bright Line Eating™ food plan.

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Equipment

  • Baking sheet or pan

  • Parchment paper

Ingredients

  • 4 cups Sweet potatoes, cut into medium cubes (about 3/4 inch)
  • 1 quick spray of oil (such as grapeseed)
  • 1/2 tsp cinnamon
  • 1 or 2 pinches salt

Instructions

  • Line a baking tray or dish with parchment paper.

  • Toss ingredients together, and make sure to arrange them on the sheet in single file.

  • Bake at 400 degrees for about 20-25 min.

  • Mine came out perfect at 20 minutes, but gave them an extra quick brown at the 25 minute mark.

Notes

Note: the size of your sweet potato cuts will influence the time, so keep an eye on them. If they’re smaller, they’ll cook quicker, for instance.

This makes about 12 ounces total, so I divide it by 3 and have THREE 4 ounce servings of grain for Bright Line Eating™. Double check it on your scale.

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Cinnamon Roasted Sweet Potatoes - Feeding The Real You (2024)

FAQs

When not to eat sweet potatoes? ›

How to tell if sweet potatoes have gone bad. If your sweet potato is soft in spots, smells rotten, or oozes a mysterious liquid, that potato should be discarded. Another sign that sweet potatoes have taken a turn for the worse is if they start growing stalky purplish sprouts.

What is the healthiest way to eat sweet potatoes? ›

The study did find that boiling sweet potatoes retains more beta-carotene and makes it more absorbable than other cooking methods, such as frying, baking or steaming.

Is it okay to eat sweet potatoes every day? ›

Sweet potatoes are full of antioxidants, vitamins and fiber to support your eye, digestive and heart health. They're generally safe to eat daily, especially if you eat them with calcium to prevent calcium oxalate kidney stones. There are so many fun and tasty ways to eat sweet potatoes.

How do you make sweet potatoes more digestible? ›

If you compare baking to boiling, microscopically, boiling helps thin out the cell walls and gelatinize the starch, which may enhance the bioavailability of nutrients, while at the same time the glycemic index of boiled sweet potatoes was found to be only about half that of baking or roasting.

What are the side effects of eating too much sweet potatoes? ›

Sweet potatoes contain high amounts of oxalates that may increase the risk of calcium-oxalate kidney stones. Sweet potatoes contain beta-carotene, and their excessive consumption can lead to hypervitaminosis A (vitamin A toxicity), in which excess vitamin A accumulates in the liver.

Is sweet potatoes bad for your digestive system? ›

Gastrointestinal Health

Along with anti-inflammatory properties, sweet potatoes have plenty of gut-friendly fiber, especially if you eat the skin. They are a mixture of soluble fiber, which can lower cholesterol and balance glucose, and insoluble fiber, which helps keep your bowels healthy and regular.

What part of the body are sweet potatoes good for? ›

Just one sweet potato gives you 102% of the vitamin A you need each day. This helps keep your eyes healthy as well as your immune system, your body's defense against germs. It's also good for your reproductive system and organs like your heart and kidneys.

Are sweet potatoes really healthier than white potatoes? ›

Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. While regular and sweet potatoes are comparable in their calorie, protein, and carb content, white potatoes provide more potassium, whereas sweet potatoes are incredibly high in vitamin A.

What is the best time of day to eat sweet potatoes? ›

Answer: Sweet potatoes are favored by many as a morning food because they are considered a superfood, rich in protein, vitamins, and fiber. These qualities make them an excellent option for weight loss and even a viable replacement for main meals.

Are sweet potatoes good for the kidneys? ›

Sweet potatoes are packed with fiber, beta-carotene, and numerous other vitamins and minerals that support the kidneys. They also are high in potassium. Eating potassium-rich foods may help balance sodium levels in the body, reducing strain on the kidneys.

Is sweet potato anti-inflammatory? ›

The beta-carotene in sweet potatoes has been shown to fight inflammation, and eating them regularly can help ease joint pain and other symptoms of inflammatory conditions like arthritis. If you're looking for a delicious way to reduce inflammation, add some sweet potatoes to a salad or bake alongside protein!

What is the most nutritious way to eat sweet potatoes? ›

The peel of a sweet potato has nearly ten times the antioxidant power as the flesh (an antioxidant capacity comparable to that of blueberries). However, the peel's nutrition really takes a hit when baked, which wipes out over two thirds of the antioxidants, whereas microwaving or boiling are comparatively much gentler.

Is roasted sweet potato easy to digest? ›

When boiled or roasted, sweet potatoes have a creamy texture that make them easy to put down. But the reason sweet potatoes will play nicely with your stomach is simple: It's a fast-digesting carbohydrate. Potatoes, both regular and sweet, do contain fiber, but a lot of that is in the skin.

Does roasting sweet potatoes destroy nutrients? ›

To be specific, Sapola says that roasting sweet potatoes can take their glycemic index score from a 60 to a 90—pretty drastic for such a simple change. Now, experts will usually advise against boiling your vegetables, since you lose many of their valuable nutrients in the cooking water.

How to tell if sweet potato is ok? ›

Good sweet potatoes should have a firm skin without any cracks or brown spots. Any discoloration on the skin of sweet potatoes is a sign of spoilage. Additionally, the presence of white substance or white sap on the skin is a sign of harmful bacteria.

When should potatoes not be eaten? ›

If the green tint on your taters is light and mostly skin-deep, peel them well to remove the green parts and go forth. But if they're starting to look like post-transformation Fiona, it's time to pitch 'em. Same goes for potatoes that have gone mushy or wrinkly—those are tell-tale signs of spoilage.

Are wrinkled sweet potatoes safe to eat? ›

Wrinkly skin If your sweet potato's skin looks shriveled or wrinkly, this is a surefire sign of decay. A wrinkly sweet potato will taste sour or “off,” and it can even cause sickness if eaten, so it's safest to throw them away.

Is it okay to eat sweet potatoes that have sprouted? ›

Absolutely! Sprouted sweet potatoes can either be fried, boiled, baked or tossed into a stir fry. With tender sprouts, you can prepare an assortment of recipes that your family will surely enjoy.

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