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-   -   Lazy man's baked sweet potato recipe? (https://board.crossfit.com/showthread.php?t=76905)

P 07-26-2012 08:49 PM

Lazy man's baked sweet potato recipe?
 
Looking for an easy, simple, no-effort baked sweet potato recipe. Preferably that results in something I can keep in the fridge for a week and just heat up as necessary.

Lazy I am.

Katherine Derbyshire 07-26-2012 09:28 PM

Re: Lazy man's baked sweet potato recipe?
 
Heat oven to 450F. Put potato in oven for 45 minutes. Done. For best texture, poke holes to let the steam out.

When ready to eat, chop potato into chunks. Add salt, pepper, butter, or whatever seasonings you like. Microwave until hot.

Katherine

Jo Hsu 07-26-2012 09:33 PM

Re: Lazy man's baked sweet potato recipe?
 
Katherine's method is probably better, but I'm even lazier than that. Stab a sweet potato all over with a knife, then wrap in a damp paper towel and microwave on high for five minutes. Split open and eat with coconut oil, paprika, salt, pepper... or whatever seasonings you enjoy. You can microwave them in batches and reheat to your heart's content:

[url]http://nomnompaleo.com/post/6714604464/microwaved-yams-sweet-potatoes[/url] (wfs)

P 07-27-2012 03:31 AM

Re: Lazy man's baked sweet potato recipe?
 
Thank you both. My life is now better.

Next up: finding cheap Paleo-ish cooking class around DC/Northern VA.

Sarah Isel 07-27-2012 04:44 AM

Re: Lazy man's baked sweet potato recipe?
 
[url]http://wellnessmama.com/3272/crock-pot-baked-sweet-potatoes/[/url] (WFS)

Do you own a slow cooker? I just tried this over the weekend. They were delicious, and you can cook multiple potatoes at one time for planned-overs!

Adam Fisk 07-27-2012 08:42 AM

Re: Lazy man's baked sweet potato recipe?
 
Yup. Katherine pretty much covered it.

A trick that I do is poke holes with a fork in the sweet potato first and while leaving it exposed place it in the microwave for about 45 seconds. Then proceed to cover it in aluminum foil and place in the oven at 450 F.

By doing this I notice it cuts down the time it takes to bake in the oven. Usually takes about 30 minutes or less.

Nicolas Michaud 07-27-2012 09:51 PM

Re: Lazy man's baked sweet potato recipe?
 
[QUOTE=Pär Larsson;1081205]Looking for an easy, simple, no-effort baked sweet potato recipe. Preferably that results in something I can keep in the fridge for a week and just heat up as necessary.

Lazy I am.[/QUOTE]

tin foil pan, bbq, butter, garlic and or spices, 'nuff said

Joey Shishineh 07-28-2012 07:01 AM

Re: Lazy man's baked sweet potato recipe?
 
wrap them in foil, throw in oven @350 for 1 hr. If you are feeling bored with the taste, throw some butter and brown sugar on them. ;)

Mark E. Wallace 07-28-2012 07:20 PM

Re: Lazy man's baked sweet potato recipe?
 
[QUOTE=Joey Shishineh;1081614]wrap them in foil, throw in oven @350 for 1 hr. If you are feeling bored with the taste, throw some butter and brown sugar on them. ;)[/QUOTE]

Really not even necessary to put them in foil. I just stick mine on the rack, putting some tin foil below to catch any drippings.

That's when I bother with the oven at all though. I think sweet potatoes are fine from the microwave.

- Mark

P 07-29-2012 07:31 PM

Re: Lazy man's baked sweet potato recipe?
 
I have successfully eaten my first self-baked sweet potato. Brushed them, stabbed them, some olive oil, pan, toaster oven ~400+ degrees and about 45min til soft-ish. Eaten with skin.

If I die from this I'm coming back to haunt you. All of you.

Mark E. Wallace 07-29-2012 07:53 PM

Re: Lazy man's baked sweet potato recipe?
 
[QUOTE=Pär Larsson;1082009]If I die from this I'm coming back to haunt you. All of you.[/QUOTE]

I used to feel the same way. Now I'd much rather eat a sweet potato than a regular ol' russet. Sweet potatoes have much more flavor, imho.

- Mark

Michael Henry 07-30-2012 05:22 PM

Re: Lazy man's baked sweet potato recipe?
 
I usually bake 2-3, cut them in 1/2, and put them in a container in the fridge. I usually eat them cold and plain. I recently started mixing them with baked chicken and cheese. Actually tastes really good.

Alden Hingle 07-31-2012 11:43 AM

Re: Lazy man's baked sweet potato recipe?
 
I peel and slice them (sweet potato fries), put a little cooking oil and spices on them, then bake in the oven at 350-400 for about 30 minutes, turning/ flipping them every 10 minutes. I think they would keep for a week but don't know because we like them so much, they get consumed pretty quickly. :)

Favorite spice mixture for 3-4 large potatoes is:
1/2 - 1 TBS of lite salt
1 tsp of paprika
1/2 tsp black pepper
1/8-1/2 tsp of cayenne (depending on your taste for spiciness)

Troy Peterson 07-31-2012 12:07 PM

Re: Lazy man's baked sweet potato recipe?
 
Wrapping in tinfoil = steaming. Baking in oven uncovered = carmelized (tasty).

We do this 2x/week:

Wash 6-8 sweet potatoes and poke holes around with a fork. Bake at 390 for 45 minutes, roll them and continue baking approximately 30 more minutes until soft.

Allow to cool and peel. Put in a bowl and mash them up. Add 1-2 cups unsweetened apple sauce and roughly 1 teaspoon of cinnamon. Change amounts to your taste.

Can re-heat or even eat cold. Sometimes I add a little sea salt to my serving.

Have done the sweet potato wedges (baked with olive oil & sea salt) which are also good. The mashed is less work.

Adam Fisk 08-03-2012 08:31 AM

Re: Lazy man's baked sweet potato recipe?
 
Sorry in advance for the hijack but I have a question about potatoes.

If I do eat sweet potatoes its usually an hour after some PWO fruit and shake. Someone at my box said that white potatoes are better because they are digested more quickly.

Any comments on this? And should I still eat the sweet potato even if it is not technically PWO?

Scott Kraatz 08-03-2012 09:43 AM

Re: Lazy man's baked sweet potato recipe?
 
In the summer, rather than turning the oven on, I peal and chop 5 or 6 and boil them in water until soft.

Mash them and add butter or coconut oil with salt, pepper, a touch of brown sugar, and cinnamon.

You can store these in a big tub in the fridge. Heat individual servings in the microwave or eat them cold.

Kate Head 08-03-2012 09:49 PM

Re: Lazy man's baked sweet potato recipe?
 
[QUOTE=Scott Kraatz;1083459]In the summer, rather than turning the oven on, I peal and chop 5 or 6 and boil them in water until soft.

Mash them and add butter or coconut oil with salt, pepper, a touch of brown sugar, and cinnamon.

You can store these in a big tub in the fridge. Heat individual servings in the microwave or eat them cold.[/QUOTE]

I love sweet mash. This would be fine to also freeze.
My other favourite for something different. Add broccoli, beans, carrots any veggies you like really, to the sweet potato and mash the lot. This heats up really nice the next day with some grilled chicken. :D

Darryl Shaw 08-04-2012 05:05 AM

Re: Lazy man's baked sweet potato recipe?
 
[QUOTE=Adam Fisk;1083440]Sorry in advance for the hijack but I have a question about potatoes.

If I do eat sweet potatoes its usually an hour after some PWO fruit and shake. Someone at my box said that white potatoes are better because they are digested more quickly.[/QUOTE]

White potatoes do have a higher GI than sweet potatoes so in theory they would be a better choice PWO. However, potatoes and sweet potatoes are both quite low in calories and carbohydrates so unless you're prepared to eat quite a lot of spuds something like white rice or even a sports drink would be a better choice PWO assuming your goal is to replenish glycogen stores in the shortest possible time.

[URL="http://care.diabetesjournals.org/content/31/12/2281.full.pdf+html"]International Tables of Glycemic Index and Glycemic Load Values: 2008.[/URL]

[URL="http://care.diabetesjournals.org/content/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf"]Table A1. Glycemic index (GI) and glycemic load (GL) values determined in subjects with normal glucose tolerance: 2008.[/URL]

[URL="http://care.diabetesjournals.org/content/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf"]Table A2. Glycemic index (GI) and glycemic load (GL) values determined in subjects with impaired glucose tolerance, small subject numbers or values showing wide variability: 2008.[/URL]

[QUOTE]Any comments on this? And should I still eat the sweet potato even if it is not technically PWO?[/QUOTE]

There's no reason why you can't eat potatoes or sweet potatoes anytime you want.

[b]*All links wfs*[/b]

Adam Fisk 08-04-2012 05:56 PM

Re: Lazy man's baked sweet potato recipe?
 
[QUOTE=Darryl Shaw;1083606]White potatoes do have a higher GI than sweet potatoes so in theory they would be a better choice PWO. However, potatoes and sweet potatoes are both quite low in calories and carbohydrates so unless you're prepared to eat quite a lot of spuds something like white rice or even a sports drink would be a better choice PWO assuming your goal is to replenish glycogen stores in the shortest possible time.

[URL="http://care.diabetesjournals.org/content/31/12/2281.full.pdf+html"]International Tables of Glycemic Index and Glycemic Load Values: 2008.[/URL]

[URL="http://care.diabetesjournals.org/content/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf"]Table A1. Glycemic index (GI) and glycemic load (GL) values determined in subjects with normal glucose tolerance: 2008.[/URL]

[URL="http://care.diabetesjournals.org/content/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf"]Table A2. Glycemic index (GI) and glycemic load (GL) values determined in subjects with impaired glucose tolerance, small subject numbers or values showing wide variability: 2008.[/URL]



There's no reason why you can't eat potatoes or sweet potatoes anytime you want.

[b]*All links wfs*[/b][/QUOTE]

Thanks Darryl, just what I needed.

Mandi Meyers 08-06-2012 02:25 PM

Re: Lazy man's baked sweet potato recipe?
 
I have been microwaving them for 10 minutes then once the BBQ is ready to go throwing them on the grill wrapped in foil with whatever else I am making! Perfect easy summer food!

Larry Bruce 08-06-2012 03:47 PM

Re: Lazy man's baked sweet potato recipe?
 
[QUOTE=Darryl Shaw;1083606]White potatoes do have a higher GI than sweet potatoes so in theory they would be a better choice PWO. However, potatoes and sweet potatoes are both quite low in calories and carbohydrates so unless you're prepared to eat quite a lot of spuds something like white rice or even a sports drink would be a better choice PWO assuming your goal is to replenish glycogen stores in the shortest possible time.

[URL="http://care.diabetesjournals.org/content/31/12/2281.full.pdf+html"]International Tables of Glycemic Index and Glycemic Load Values: 2008.[/URL]

[URL="http://care.diabetesjournals.org/content/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf"]Table A1. Glycemic index (GI) and glycemic load (GL) values determined in subjects with normal glucose tolerance: 2008.[/URL]

[URL="http://care.diabetesjournals.org/content/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf"]Table A2. Glycemic index (GI) and glycemic load (GL) values determined in subjects with impaired glucose tolerance, small subject numbers or values showing wide variability: 2008.[/URL]



There's no reason why you can't eat potatoes or sweet potatoes anytime you want.

[b]*All links wfs*[/b][/QUOTE]

Quite low? Where do you get that?

A large regular baked potato has over 250 calories, 60g of carbs and 7g of complete protein and virtually no fat. Though some additional protein would be ideal, the carbs and cals are substantial.

Darryl Shaw 08-07-2012 06:18 AM

Re: Lazy man's baked sweet potato recipe?
 
[QUOTE=Larry Bruce;1084111]Quite low? Where do you get that?

A large regular baked potato has over 250 calories, 60g of carbs and 7g of complete protein and virtually no fat. Though some additional protein would be ideal, the carbs and cals are substantial.[/QUOTE]

Admittedly there isn't a huge difference between potatoes, sweet potatoes and rice when compared per 100g serving. However, when you compare more realistic serving sizes, eg 1 large potato (299g) and 299g of cooked rice, rice clearly provides more calories and carbohydrate per serving.

[URL="http://ndb.nal.usda.gov/ndb/foods/show/3152"]Nutrient data for 11357, Potatoes, white, flesh and skin, baked. -- 94 kcal/100g; 22gCHO/100g; 281 kcal/299g; 63gCHO/299g.[/URL]

[URL="http://ndb.nal.usda.gov/ndb/foods/show/3274"]Nutrient data for 11508, Sweet potato, cooked, baked in skin, without salt. -- 90 kcal/100g; 20.7gCHO/100g; 269 kcal/299g; 61gCHO/299g.[/URL]

[URL="http://ndb.nal.usda.gov/ndb/foods/show/6347"]Nutrient data for 20045, Rice, white, long-grain, regular, cooked. -- 130 kcal/100g; 28.17gCHO/100g; 389 kcal/299g; 84gCHO/299g.[/URL]

*All links wfs*

Larry Bruce 08-07-2012 03:14 PM

Re: Lazy man's baked sweet potato recipe?
 
[QUOTE=Darryl Shaw;1084212]Admittedly there isn't a huge difference between potatoes, sweet potatoes and rice when compared per 100g serving. However, when you compare more realistic serving sizes, eg 1 large potato (299g) and 299g of cooked rice, rice clearly provides more calories and carbohydrate per serving.

[URL="http://ndb.nal.usda.gov/ndb/foods/show/3152"]Nutrient data for 11357, Potatoes, white, flesh and skin, baked. -- 94 kcal/100g; 22gCHO/100g; 281 kcal/299g; 63gCHO/299g.[/URL]

[URL="http://ndb.nal.usda.gov/ndb/foods/show/3274"]Nutrient data for 11508, Sweet potato, cooked, baked in skin, without salt. -- 90 kcal/100g; 20.7gCHO/100g; 269 kcal/299g; 61gCHO/299g.[/URL]

[URL="http://ndb.nal.usda.gov/ndb/foods/show/6347"]Nutrient data for 20045, Rice, white, long-grain, regular, cooked. -- 130 kcal/100g; 28.17gCHO/100g; 389 kcal/299g; 84gCHO/299g.[/URL]

*All links wfs*[/QUOTE]

Of course it's all fine in the right amount, though I wouldn't want to walk around with a bag of rice. Nor a baked potato for that matter! I'll save them for dinner thanks.


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