Oven Roasted Sweet Potato Halves
These roasted sweet potato halves are honestly one of my new favorite things of 2016 (it’s only been 10 days since the New Year and I’ve already found something new to love, pretty cool). I know you’re all looking for easy, weeknight, tasty, healthy, kid approved recipes, and these sweet potatoes hit every mark!
These roasted sweet potatoes make the perfect meatless dinner or lunch paired with a big salad, or they’re great as a side-dish to just about anything. I am staying away from gluten and bread, so these have become my “carb” of choice. I pair them as a side with soup, steak or chicken, I mean anything works! I’ve been enjoying them lately for lunch paired with a simple salad of mixed greens topped with roasted beets, sunflower, pumpkin and hemp seeds! DELISH!
These sweet potatoes come out all soft and sweet in the centers and caramelized on the edges. I love them all slathered with coconut oil and coarse sea salt. Adding a healthy fat to sweet potatoes helps your body better absorb the beta-carotene, so why not slather some healthy fats onto these bad boys. Oh, make sure to eat the skin, as the skin is loaded with dietary fiber, bonus!
These sweet potatoes also totally KID APPROVED! I mean what kid doesn’t love the sweetness of a sweet potato? Kids especially love them when they’re topped with some coconut oil or butter. Coconut oil is a healthy fat that’s amazing for the brain, and all kids need healthy fats in their diets to help develop their cute little brains (as adults we also need this healthy fat). The coconut oil makes these sweet potatoes even sweeter, but if your kids are a fan of butter, then bring it on, as butter is also another healthy fat for them (yes, butter is ok peeps)!
Roasting sweet potato halves is SO EASY! The whole process takes 35 minutes! Just slice those bad boys in half, slather them with coconut oil and some coarse sea salt, lay them face down on a parchment-lined baking sheet, and bake them for approx 30 minutes in a pre-heated 400 degree oven. When they come out, they’re caramelized on the flesh and soft and sweet on the inside. Delish!
Nutritional benefits of sweet potatoes: Sweet potatoes are an excellent source of beta-carotene (select ones with the darkest orange flesh, as they have the highest amount of beta-carotene). To help your body better absorb the full benefits of beta-carotene, add a healthy fat like coconut oil, butter, or ghee to your sweet potato. Sweet potatoes help stabilize blood sugar levels and improve the response to the hormone insulin. They’re one of the most nutrient-dense vegetables. They help quench thirst and lubricate dry conditions, which is perfect for us all in the winter, as that’s when most of use tend to get dry skin conditions. They’re also high in vitamin A & C, making them an easy and tasty source for kid’s to get their vitamin A.
Buying and storing: Try and purchase sweet potatoes that have a smooth skin with no bruises or scars, and be sure to store sweet potatoes in a dry, cool place.
Ok, let’s get roasting…
oven roasted sweet potato halves:
serves 4 as a side dish (1/2 sweet potato each) – if you’re serving these up as a meal for 4 people, then increase the quantities to 4 sweet potatoes
- 2 medium sweet potatoes, washed and scrubbed
- 1-2 tablespoons unrefined coconut oil
- few pinches of coarse or fine Celtic sea salt – I love this celtic sea salt from Selina Naturals, as it’s un-refined and is loaded with essential minerals our bodies need.
Preheat oven to 400 degrees.
Line a rimmed baking sheet with parchment paper. Rub parchment paper with a bit of coconut oil.
Wash and scrub sweet potatoes, and cut them in half lengthwise.
Sweet potatoes can be difficult to cut in half, so make sure to use a sharp chefs knife.
Generously rub both sides of each sweet potato with coconut oil and then sprinkle with sea salt.
Tip: You don’t need to melt the coconut oil, as it will soften in your hands when you rub it on the sweet potatoes.
Place the sweet potatoes cut-side down on the parchment paper. Sprinkle tops of sweet potatoes with additional salt.
Roast them in the pre-heated oven for about 25-30 minutes (roasting times can vary, as sweet potatoes vary in size).
The best way to tell if a sweet potato is finished cooking is to use your hands. They’re finished when you can easily squeeze them, and the skins will dent when poked with a finger, also the skin should easily pull away from the potato. Flip them over and the interiors will be soft, and the edges slightly browned and caramelized.
These sweet potatoes are best served warm.
Slather each sweet potato with some coconut oil or butter and additional sea salt to taste. The coconut oil and butter will melt into the sweet potato and it will glisten and beckon for you to dig in. Yum!
I know more of you are looking for easy, healthy and kid approved side-dishes, so I hope you all give these a try!
If you love sweet potatoes, then try these oven baked sweet potato “fries”. They’re another great and tasty way to get your kids to eat sweet potatoes. They’re not necessarily fries, as they’re baked with coconut oil, but they look like fries, so that may help to get any picky eater to try them! I love serving these up with a burger or salad!