Sweet Potato Salad

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If you think there is not much you can do with sweet potato, except to serve plain as a side dish or a pie or to have with other provision in a soup, I have a sweet potato salad recipe that will definitely surprise you.  Now, if potato is so much of a versatile ingredient, why not sweet potato?   Like potato, sweet potato (lpomoea batatas) is a starchy root vegetable, but sweeter than potato.  Thus, it is a good substitute for potato; but sweet potato has a lot more surprising health benefits than potato.

This sweet root vegetable has an orange flesh.  This colour like any root vegetable with an orange or red colour like beet root indicates the presence of beta-carotene.  Recent studies have shown that sweet potato can help us raise our vitamin A levels in our blood.  This is because sweet potato contains between 100-1600 micrograms of vitamin A in every 3.5 ounces.  This amount can meet 35%-90% of our daily vitamin A needs.  The colour in the sweet potato also has anti-inflammatory health benefits.

Thirdly, and this is most fascinating, this starchy root vegetable can help in the control of blood sugar levels, even in people with type 2 diabetes. You should remember that  sweet potato contains about 3 grams of dietary fiber per medium sweet potato.  By now, you should get the idea that sweet potato is not like potato at all.  As a matter of fact, sweet potato is part of an entirely different food family  than potato or yam.

Sweet Potato Salad is Easy To Make

This recipe, sweet potato salad, is very simple.  It uses one of  the best way to cook sweet potato – boiling.  Boiling tends to maintain the nutritional benefits of potatoes.  According to an internet article boiled sweet potatoes was highly effective in providing large amounts of vitamin A in the blood of children, and had a higher glycemic index (GI) value,  than when compared to roasting or baking.  Finally, we added a little oil in this sweet potato salad recipe.  Including, small amount oil in the sweet potato also enhances the absorption of beta-carotene in the digestive tract.

This recipe is certainly a healthy side dish for a New Years menu, isn’t it?  This salad is also delicious when served cold. Here is sweet potato salad.  Enjoy!

 Sweet Potato Salad Recipe

Sweet Potato Salad

1 large sweet potato, peeled and quartered
1 cup corn
1 tsp. mustard
2 tbsp. fresh lime juice
3 tbsp. chopped fresh Chadon Beni
1 clove garlic, minced
3 tbsp. canola or olive oil
1/2 tsp salt
1/4 tsp. ground black pepper
1 cucumber, quartered lengthwise and chopped
1/2 red onion or onion, thinly sliced
1/4 cup finely chopped peanuts, optional


 Peel and cut the sweet potato into quarters.
Place in a pot of salted water to boil for about 20 minutes.
Once the potatoes are tender, add corn kernels; cook another 30 seconds.
Drain through a colander.

Note: Test for doneness by sticking a knife into the sweet potato.

 Cut the the cucumber lengthwise into quarters then slice. Set aside.
 Time to make the dressing. In a separate bowl whisk the mustard, fresh lime juice, chadon beni,
garlic, salt and black pepper. Slowly whisk in the oil.
 Cut cooled potatoes into 1 inch cubes.
 Add the dressing, corn, cucumber, and onion to the sweet potato. Toss well.

Note: For added colour and sweetness the red onion does the trick.

 Serve at room temperature or chilled.
Sprinkle with peanuts in just before serving.

Note: Personally, I found the salad tasted better chilled.


So, yet another wonderful recipe for you all to make and enjoy courtesy of Simply Trini Cooking……
I know that most people don’t really like Sweet Potato, including myself when I was growing up. But, this sweet potato recipe has brought a new dimension to my palate and, quite frankly, it tasted so beyond my expectations that I plan to make it again soon ……. Anyhow, more recipes to come before New Years. Let’s see if I can get them all done. Wish me luck :-)

Ah gone!

Of course leave ah comment for meh sweet potato salad recipe nah. :)



  1. Henry says

    I’m gonna love this. I luv Sweet Potatoes and they are quite healthy and full of Potassium which is good for Hearth and Circulation health so trying to use it more. But i especially luv the recipe and another dimension in which to make another great dish with Sweet Potatoes.

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