Cooking with sweet potatoes: 2 tasty side dishes you've got to try

Looking for a unique side dish that will suit your favourite dish? Check out these delicious recipes that feature healthy sweet potatoes.

• Preparation: 10 minutes.
• Cooking: 25 minutes.
• Serves 4.

Ingredients:

• 30 ml (2 tbsp) honey
• 22 ml (1 1⁄2 tbsp) canola oil
• 500 g (1 lb) orange sweet potatoes, peeled and cut into about 2.5 cm (1 in) pieces
• 2 ml (1⁄2 tsp) grated lemon zest
• 2 ml (1⁄2 tsp) peeled and grated fresh ginger
• 1 ml (1⁄4 tsp) salt

Instructions:

1. Heat honey and oil in a medium non-stick saucepan over medium heat until bubbling, about one minute. Add the sweet potato. Cover. Cook over low heat until sweet potato begins to give off liquid, about five minutes.
2. Add zest and ginger. Cook, covered, just until potato is tender, a further 10 to 15 minutes. Be sure not to overcook.
3. Uncover saucepan. Add salt. Boil over medium-high heat until potato is thickly glazed, or about five minutes.

• There is twice the daily requirement for vitamin A in one serving of this spiced dish.

Each serving contains:

•  2 g protein
• 7 g fat (including 1 g saturated fat)
• 0 mg cholesterol
• 28 g carbohydrates
• 3g fibre
• 165 mg sodium

• Preparation: 10 minutes.
• Cooking: 20 minutes.
• Serves 6.

Ingredients:

• 1 kg (2 lb) orange sweet potatoes, peeled and chopped
• 2 ml (1⁄2 tsp) salt
• 1 cinnamon stick
• 30 ml (2 tbsp) maple syrup
• 22 ml (1 1⁄2 tbsp) butter or canola oil

Instructions:

1. Combine sweet potato, salt and cinnamon in a medium saucepan with just enough water to cover.
2. Boil, uncovered, stirring occasionally, until potato is tender, or about 20 minutes. Drain. Discard cinnamon stick.
3. Return potato to pan. Add 22 millilitres (1 1⁄2 tablespoons) maple syrup and all the butter. Mash.
4. Serve drizzled with the remaining maple syrup.

• This subtly spiced side dish is a phenomenal source of beta-carotene, which helps lower the risk of heart disease, strokes and cancer.

Each serving contains:

• 166 calories
• 2 g protein
• 3 g fat (including 2 g saturated fat)
• 8 mg cholesterol
• 33 g carbohydrates
• 2 g fibre
• 210 mg sodium

• Pure maple syrup has a smoother, more subtle flavour than imitation syrups, and is actually less sweet.
• You don't need the most expensive grade of syrup, which is often used for making candy.
• Medium amber is the best grade for table use.

Cooking with sweet potatoes has never been easier! Try these unique side dishes tonight as part of a nutritious meal that your entire family will enjoy.