Sweet potatoes can supercharge a salad

Sweet potatoes can supercharge a salad

Bright, beautiful spring days often call for fresh, delicious meals that give you energy to enjoy the great outdoors. Whether you’re hitting the pavement for a run, powering up for an afternoon at the office, or picnicking, nutrition and flavor can go hand in hand with an easy-to-make salad.

Lean on a versatile ingredient like sweet potatoes as a key ingredient in this Sweet Potato Power Salad, a light yet filling solution. They can be used in sweet, savory, simple or elevated recipes. Plus, they can be prepared on the stove, baked, microwaved, grilled, or slow-cooked as a natural sweetener without added sugar.

According to the American Diabetes Association, sweet potatoes are a “diabetes superfood” rich in vitamins, minerals, antioxidants and fiber, all of which are good for overall health. Due to their high carbohydrate content, they’re ideal before and after exercising, with complex carbohydrates that provide sustained energy. Additionally, the antioxidants help reduce inflammation and aid in muscle repair, meaning sweet potatoes can help both your endurance and recovery.


Sweet Potato Power Salad

Servings: 6


4-6 North Carolina Sweetpotatoes, peeled and diced (6 cups)

2 teaspoons, plus 1 tablespoon, olive oil, divided

3/4 teaspoon salt, divided

1/4 teaspoon pepper

1 1/2 bunches curly kale, rinsed and chopped (7-8 cups)

1/2 large lemon, juice only

1 can (15 ounces) garbanzo beans, rinsed and drained

1 large avocado, pitted and diced

1/2 cup cranberries

1/2 cup coarsely chopped almonds

1/4 cup red onion, chopped

1/2-3/4 cup feta or goat cheese


2 tablespoons pure maple syrup

2 tablespoons olive oil

1/4 cup balsamic or white vinegar


Preheat oven to 375 F. Place sweet potatoes in large bowl. In small bowl, lightly whisk 2 teaspoons olive oil, 1/2 teaspoon salt and pepper. Toss on sweet potatoes and place potatoes on large sheet pan. Bake 35-40 minutes until tender, flipping once during baking. (Note: Sweet potatoes can be baked and refrigerated 1 day in advance).

  • Place chopped kale in large bowl. In small bowl, lightly whisk remaining olive oil, remaining salt and lemon juice. Pour over kale and massage with hands until mixed, about 1 minute.
  • To make dressing: In bowl, whisk syrup, olive oil and vinegar.
  • In bowl with kale, add garbanzo beans, avocado, cranberries, almonds, red onion, sweetpotatoes and cheese. Toss with salad dressing and serve.
Sweet potatoes add vitamins, minerals, antioxidants and fiber to a salad.

Source: Family Features