Are sweet potatoes good for me?

Sweet potatoes are great tasting and high in health-promoting nutrients. They can be found in a variety of colors (white, orange, purple) and sizes (baby, small, medium, large).

Sweet PotatoesSweet potatoes aren’t just a delicious vegetable, but a powerhouse for health benefits as well. They’re rich in fiber, vitamins and minerals and are high in antioxidants that protect your body from free radical damage and chronic disease.  In fact, according to a study from the Harvard School of Public Health, sweet potatoes may have a greater impact on improving health than any other fruit or vegetable.

There is no end to the nutritional benefits of sweet potatoes. In fact, you could spend an entire afternoon learning about the wonders of sweet potatoes. Here are some facts to get you started:

  • A medium sweet potato has about 6 grams of fiber. That’s a lot. It can help you feel fuller for longer.
  • Sweet potatoes can help lower bad cholesterol.
  • They’re low in calories and fat.
  • They are rich in beta-carotene and antioxidants that may help prevent vision loss and improve eye health.
  • Sweet potatoes are high in vitamin A, magnesium, manganese, potassium, copper and fiber which help support your immune system and gut health.

Sweet potatoes are one of the easiest vegetables to include in your diet. You can eat them without the skin; they can be baked, boiled, roasted, fried, steamed, or pan-cooked. They also make a great pairing with many different seasonings and can be enjoyed in savory and sweet dishes.


What about soup?

Sipping (or slurping) hot soups and stews can keep you and your family warm and feeling well if you’re sick. Not only does soup warm you up, but it’s also a quick way to get dinner on the table.

Whether you prefer a broth-based soup or a bowl of hearty stew, Henry Ford Health tells us that these delicious creations offer these five benefits:

  1. They’re good for you
  2. They’re inexpensive and easy to prepare
  3. They freeze well
  4. They keep you hydrated
  5. They give your immune system a boost

Most soups and stews are hydrating, filling and packed with nutrients from vegetables, slow-simmered proteins and mineral-rich broth. Looking at the diets of 10,500 Americans, Iowa State University researchers found that people who ate soup had higher diet‐quality scores than people who didn’t. Soup‐eaters had higher intakes of fiber, vitamin A, magnesium, iron and potassium. And overall, they got more servings of vegetables.

Remember that homemade soup and stew is generally a better choice than canned soup because canned soup often contains the chemical BPA and is high in sodium. Once you make a homemade soup, you’ll never go back to canned. Remember that your soup will easily freeze, so over-prepare and store leftovers in single-size containers for enjoying later.

Check out our simple Homemade Bone Broth recipe if you need a base to get started.


Now that you know how good both sweet potatoes and soup are for your diet, let’s prepare a delicious Sweet Potato Soup!

Sweet Potato Soup

Reap the benefits of sweet potatoes, leeks and bone broth all in one delicious anti-inflammatory bowl! Make a large batch and save the leftovers in single-serve containers to pull out of your refrigerator or freezer for a quick meal later.
Course Main Course, Soup
Servings 8


  • 4 lbs sweet potatoes
  • 2 large leeks white and light green parts only, halved lengthwise
  • 2 Tbsp + 2 tsp olive oil divided
  • Kosher salt and pepper to taste
  • 8 cups chicken bone broth or vegetable broth
  • 1 Tbsp ground nutmeg
  • 2 Tbsp ghee or clarified butter optional
  • 4 Tbsp nonfat, plain Greek or coconut yogurt
  • cup pecans toasted and chopped


  • Preheat oven to 375°F and line a baking sheet with parchment paper. Poke sweet potatoes with fork and place on prepared baking sheet. Bake, flipping after 30 minutes, until very tender and beginning to pop, about 60-75 minutes. Cut in half lengthwise when fully cooked.
  • Thinly slice enough light green parts of leeks to make 1 packed cup and set aside. Roughly chop remaining leeks.
  • Heat 2 Tbsp oil over medium-low heat in a large soup pot or Dutch oven. Add chopped leeks, 2 tsp salt and 1 tsp pepper. Cook, stirring occasionally, about 10 minutes. Add broth and simmer until leeks are very tender, about 6-8 minutes.
  • When cool enough to handle, remove sweet potato flesh from the skin. Add flesh to pot and return to a simmer; stir in nutmeg.
  • Puree in blender or food processer with ghee (if using) until smooth. Taste and add additional salt and pepper to taste, if needed.
  • Meanwhile, heat remaining oil in medium skillet over medium heat. Add sliced leeks and a pinch of salt; saute until tender, about 2 minutes.
  • To serve, add a dollop of yogurt or swirl it into soup (combined with 1 Tbsp water to thin) and garnish with sauteed leeks and pecans.
Keyword Anti-Inflammatory, Bone Broth, Complete Meal, Entree, Soup, Sweet Potatoes


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