Baked Sweet Potato

Baked Sweet Potato Recipe with Cinnamon and Onions

Preparation time: 20 minutes | Cooking time: 40 minutes | Servings: 6 |

Vegetarian diet

Introduction

Baked Sweet Potato, a comforting and nutritious dish, has been a staple in many cultures for centuries. This recipe elevates the humble sweet potato into a creamy, savory bake that's both versatile and delicious. Perfect for a cozy family dinner, a festive side dish, or a healthy meal option, this recipe combines the natural sweetness of sweet potatoes with a hint of cinnamon and the richness of butter and eggs for a delightful culinary experience.

History

The sweet potato, or kau kau as it's known in some regions, has a rich history that spans the globe. Originating in Central or South America over 5,000 years ago, it made its way across the Pacific, becoming a key ingredient in many Pacific Island cuisines. The concept of baking mashed sweet potatoes with spices and other ingredients likely evolved from traditional methods of cooking sweet potatoes in embers or earth ovens, adapting over time to incorporate available local ingredients and modern cooking techniques.

Ingredients

3 cups of mashed sweet potato or kau kau
3 tbsp of butter
3 tbsp of finely sliced onions
3 eggs
0.5 tsp of ground cinnamon
1 tbsp of milk
salt and pepper to taste

How to prepare

Mash the cooked sweet potato.
In a mixing bowl, combine the mashed sweet potato with butter, onion, milk, cinnamon, salt, and pepper.
Separate the egg whites from the yolks.
Beat the egg whites and yolks separately.
Gently fold the beaten egg yolks into the mashed sweet potato mixture, followed by the beaten egg whites.
Grease a baking dish and transfer the mixture into it.
Brush the top of the mixture with butter.
Preheat the oven to 160°C.
Place the baking dish in a larger pan filled with water.
Bake in the preheated oven for 35 to 40 minutes.

Variations

Consider adding a crunchy topping of chopped nuts or breadcrumbs mixed with parmesan for texture. For a vegan version, substitute the butter with coconut oil and use a plant-based milk and egg alternative.

Cooking Tips & Tricks

For the best results, choose sweet potatoes that are firm and free of blemishes. Baking the sweet potatoes instead of boiling them can enhance their natural sweetness. When mashing, ensure a smooth consistency without over-processing to maintain texture. Beating the egg whites separately before folding them into the mixture helps create a lighter, fluffier bake. Lastly, the water bath method during baking ensures even cooking and prevents the top from cracking.

Serving Suggestions

Serve this baked sweet potato as a main course with a side of green salad or steamed vegetables for a balanced meal. It also makes an excellent side dish for festive occasions, pairing well with roasted meats or vegetarian mains.

Cooking Techniques

The water bath technique used in this recipe ensures gentle cooking, ideal for custard-like dishes. For a crispier top, consider finishing the bake under the broiler for a few minutes.

Ingredient Substitutions

For a dairy-free version, replace butter with olive oil or coconut oil, and use almond or soy milk instead of cow's milk. Flaxseed or chia eggs can serve as a vegan substitute for chicken eggs.

Make Ahead Tips

This dish can be prepared a day in advance, stored in the refrigerator, and baked just before serving. The mashed sweet potato mixture also freezes well for future use.

Presentation Ideas

Garnish the baked sweet potato with fresh herbs like parsley or thyme for a pop of color and flavor. Serving it in individual ramekins can elevate the presentation for special occasions.

Pairing Recommendations

This dish pairs beautifully with a crisp white wine, such as a Chardonnay or Sauvignon Blanc, which complements its creamy texture and sweet flavor profile.

Storage and Reheating Instructions

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave until thoroughly warmed. Avoid freezing once baked, as this can affect the texture.

Nutrition Information

Calories per serving

Each serving of this baked sweet potato dish contains approximately 200 calories, making it a nutritious and satisfying option for those monitoring their calorie intake.

Carbohydrates

Sweet potatoes are an excellent source of carbohydrates, providing energy and dietary fiber. A serving of this baked sweet potato dish contains approximately 30 grams of carbohydrates, making it a fulfilling and energy-boosting option.

Fats

This recipe, with its use of butter and eggs, contributes to the dish's fat content, totaling about 10 grams per serving. The fats are primarily unsaturated, contributing to a balanced diet.

Proteins

Eggs in the recipe provide a good source of high-quality protein, with each serving of the baked sweet potato offering around 6 grams of protein, essential for muscle repair and growth.

Vitamins and minerals

Sweet potatoes are a powerhouse of vitamins and minerals, particularly rich in vitamin A (from beta-carotene), vitamin C, manganese, and potassium. This dish is an excellent way to boost your intake of these essential nutrients, supporting overall health and immune function.

Alergens

This recipe contains eggs and dairy (butter), which are common allergens. Those with allergies or intolerances to these ingredients should consider suitable substitutions.

Summary

Overall, this baked sweet potato dish is a nutritious, balanced option that provides essential carbohydrates, proteins, fats, and a wide range of vitamins and minerals. It's a wholesome choice for a healthy diet.

Summary

This Baked Sweet Potato recipe is a testament to the versatility and nutritional value of sweet potatoes. With its rich history, nutritional benefits, and delicious taste, it's a dish that can be enjoyed in various ways, fitting into any meal plan. Whether you're looking for a comforting main, a festive side, or a nutritious meal option, this recipe is sure to satisfy.

How did I get this recipe?

I remember the excitement that washed over me when I first saw this recipe for Baked Sweet Potato. It was many years ago, when I was just a young girl, eager to learn the ways of the kitchen from my own grandmother. She was a master in the art of cooking, and I was always in awe of the delicious dishes she would create.

One day, as I sat at her kitchen table watching her effortlessly peel, chop, and stir, she suddenly pulled out a wrinkled piece of paper from her apron pocket. "This," she said with a twinkle in her eye, "is the secret to making the most delectable baked sweet potatoes you will ever taste."

I eagerly leaned in as she began to read off the ingredients and instructions. Sweet potatoes, butter, brown sugar, cinnamon – it all sounded so simple yet so enticing. I was determined to learn this recipe and make it my own.

Over the years, I practiced and perfected the art of making Baked Sweet Potatoes. I experimented with different variations, adding a touch of vanilla here, a sprinkle of pecans there. Each time I made them, the warm, sweet aroma that filled the kitchen reminded me of my grandmother and the special bond we shared over our love of cooking.

As I grew older and started a family of my own, I passed down the recipe for Baked Sweet Potatoes to my children. They, too, were captivated by the magic of this humble dish and the memories it held. And as they grew up and left the nest, they took the recipe with them, spreading its deliciousness to their own families and friends.

Through the years, I have collected many recipes from various places and people – from cookbooks to cooking shows, from family gatherings to neighborhood potlucks. But the recipe for Baked Sweet Potatoes holds a special place in my heart, for it was the first one that truly resonated with me and sparked my passion for cooking.

Now, as I sit at my own kitchen table, peeling, chopping, and stirring just like my grandmother did, I can't help but feel a sense of pride and gratitude for the culinary legacy she passed down to me. And as I take a bite of the perfectly baked sweet potato, topped with a dollop of creamy butter and a sprinkle of cinnamon, I am reminded once again of the love and connection that food has the power to create.

So here's to the recipe for Baked Sweet Potatoes – a simple yet profound dish that has woven its way through generations, bringing joy, comfort, and deliciousness to all who taste it. And here's to my grandmother, whose love of cooking and sharing recipes continues to inspire me every day.