For many Americans, sweet potatoes are a holiday side dish and not much more. Little do they know that sweet potatoes are one of the healthiest vegetables you can eat. They are high in fiber, vitamin A, vitamin C, potassium, and manganese. They are also a decent source of calcium and iron.
Wait, there’s more. Stay with me here. The unassuming sweet potato is also rich in carotenoids, which are anti-inflammatory and help stabilize your blood sugar. They can also help your metabolism.
If they don’t already, sweet potatoes really should make their way to your plate on a regular basis. They deserve a bigger role than a measly Thanksgiving side dish that appears once a year.
The idea for this sweet potato butter came to me after I made a batch of pumpkin butter for my brother and sister-in-law when we were heading to their house for a birthday party. I came home and couldn’t believe I didn’t make a double batch so we could have some!
I set out to make another batch of pumpkin butter, but when I saw the sweet potatoes in the pantry, I thought, Why not?
I need to ask myself that question more often. Good things come from questions like that. This sweet potato butter is a great example.
I basically used my pumpkin butter recipe, with a few tweaks. Instead of xylitol, I sweetened it with agave nectar. You can really use whatever your preferred sweetener is, and you don’t need very much.
The same spices and flavorings that work so well with pumpkin work just as well with sweet potato. The result was a smooth, spicy, sweet butter that is loaded with nutrients. This recipe is bound to become a fall staple in my household. I think you should make it one in yours, too.
Sweet Potato Butter
Makes 8-10 ounces
1 pound sweet potatoes (about 4 medium), cut into chunks*
1/2 cup unsweetened apple cider
1/4 cup agave nectar
1 1/2 teaspoons cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon ground nutmeg
1/8 teaspoon ground cloves
*To peel or not to peel, that is the question. I didn’t because I prefer to keep all the nutrients that are in the skin. With my Vitamix blender, I was able to get a super smooth consistency. If you are worried that your blender or food processor won’t be able to get the tators smooth with the skin, go ahead and peel ‘em.
Steam your sweet potatoes until they are very soft, about 15-20 minutes. (I used my rice cooker which has a steamer option; you can also use a steamer basket on top of a pot of boiling water)
Transfer the potatoes to a blender or food processor and process until you have a smooth puree. Put the puree, along with the rest of the ingredients, in a medium pot and bring to boil. Reduce the heat and simmer gently until the mixture thickens slightly, about 20 minutes or so.
Allow the mixture to cool before transferring it to an airtight container for storing. The sweet potato butter will keep, refrigerated, for 2-3 weeks.
Meghan enjoyed this spread on top of a sliced apple…that apparently got cut out of the picture. The evidence is on her face. This is a perfect way to add vegetables to your toddler’s snack time. In case you are wondering, Meghan’s going through a phase where she must be in some sort of dress up costume at all times. This is her hippy dress. :-)
Want some more ideas on how to use this versatile and super healthy sweet potato butter?
- Spread it on sliced apples, bananas, or your favorite fruit.
- Spread it on toast.
- Spoon a bit into plain yogurt.
- Add it to your oatmeal for a warm, fall-themed breakfast.
- Blend a few tablespoons up with ice, banana, and yogurt and/or milk for a delicious smoothie.
Maryea is a stay-at-home mom on a mission to feed her family wholesome, real foods and stay a sane, happy mama at the same time! Click here to get free email updates with her posts: