Recipes

5 Ways to Get Your Kids to Eat Sweet Potatoes

Sweet potatoes are not only tasty, but they are also high in nutrients that your kids require. They are simple to prepare and will also be a success with your picky eater! The reason why sweet potatoes are one of the first foods children eat is obvious. Sweet potatoes are naturally sweet, earthy and have a smooth texture that’s pleasing to the palate.

They are also nutritious, so not only are they good for babies, but they’re also good for kids and adults. In terms of nutrition, they contain beta-carotene, vitamin C and fibre. These yummy root vegetables are easy to prepare and have tons of kid appeal. Here are some creative ways to prepare them.

1. Sweet Potato Pancakes

If you’re searching for a healthy treat for your kids, sweet potato pancakes are the way to go. Sweet potato pancakes are a healthy breakfast for kids in any season.

Pancakes are fun and easy to make so have your kids join in and help to make this delicious breakfast. If your child is small, you can measure out the ingredients and let him/her dump all the ingredients in the mixing bowl. Kids love that.

Ingredients

  • 1 1/4 cup whole wheat flour
  • 1 teaspoon cinnamon
  • 1 1/2 teaspoons baking powder
  • 1 1/4 cup milk
  • 1/2 cup mashed roasted sweet potato
  • 2 eggs
  • 2 tablespoons melted butter or neutral oil plus more for cooking
  • 1 teaspoon vanilla

Instructions

  • First, make some mashed sweet potatoes. Sweet potatoes should be cooked in foil-lined pie plates or baking sheets by poking holes in them with a paring knife, then roasting them at 400°F for about an hour. The sweet potato may also be diced and placed in a heat-proof dish (2 inches of water is adequate) with a heat-proof lid. You can microwave the dish until it is very tender, about 5-6 minutes. Allow to cool slightly. Drain, and mash the potatoes with a fork until smooth. Let it cool. Take out a 1/2 cup of mashed sweet potato. Leftovers should be stored in an airtight container so they can be warmed during the week.
  • Next, combine all ingredients in a medium bowl and whisk. You should be able to pour the batter but it should be thick.
  • Warm a nonstick or cast iron pan or griddle on medium heat. Spread the melted butter in the pan and swirl to cover.
  • Put about 2 tablespoons of batter at a time into the pan, where you can spread it thinly, about 1/4 inch thick or a little thinner, so they will cook through more easily. You should cook each side for 3-4 minutes until it is set and lightly brown.
  • When you turn the pancakes over, you should see bubbles around the edges that are mostly set.
  • Repeat for the remaining pancakes. Add more butter as needed.
  • Serve with your favourite pancake toppings such as maple syrup, nut butter or yogurt.

2. Sweet Potato Pie

One of the most popular kids’ favourite foods is pie.  Serve them sweet potato pie, which makes a good choice for a meal or snack.

​​Ingredients (crust)

  • 2/3 cup of dry oats
  • 1 cup of whole wheat flour
  • 1/2 cup of coconut flakes
  • 1/8 teaspoon of salt
  • 1/3 cup of coconut oil
  • 1/3 cup of water

​​Ingredients (filling)

  • 3 medium sweet potatoes
  • 2 teaspoons of cinnamon
  • 2 large eggs
  • 1/2 cup of brown sugar
  • 1 cup of coconut milk
  • 3 tablespoons of all-purpose  flour
  • 1/2 cup of coconut flakes
  • Top with 1/2 cup whipped cream

Instructions

  • Wash the sweet potatoes, pierce them with a fork and wrap them in tin foil. 1 hour of baking is recommended.
  • The crust is made by combining oats, flour, coconut flakes, salt and coconut oil into small pebbles. Adding cold water gradually will help the dough come together but not become sticky. Keep the amount of mixing you do to a minimum.
  • Make the crust by greasing a 9-inch pie dish. Make sure the pie dough is evenly distributed throughout the dish. Using fingernails or a fork, sharpen the edges. Once you’re ready to fill, place the jar in the fridge.
  • Cool the cooked sweet potatoes in cold water or allow them to cool off completely before handling. Sweet potatoes are boiled and mashed with a mixer after their skin is peeled off. Pour in the cinnamon, eggs, brown sugar, coconut milk and flour. All ingredients should be well incorporated, and there should be no sweet potato clumps remaining. Smooth the top of the pie crust after pouring the filling inside.
  • After baking at 375* F for 40 minutes, remove from the oven and sprinkle 1/2 cup of coconut on top. Cook for an additional 15-20 minutes or until a toothpick inserted into the filling and crust comes out clean. To prevent burning the pie top, lightly cover the top with tin foil if the crust or coconut are done before the filling is cooked.
  • Refrigerate or let cool before serving. Add more cinnamon or coconut to the whipped cream.

3. Sweet Potato Pops

Most kids enjoy a refreshing frozen pop on a hot summer day but they aren’t always a healthy snack option as they include a lot of added sugar but very little nutritional value.

Sweet potatoes can improve the nutritional value of these treats.

​​Ingredients (makes about 18 pops)

  • 1 sweet potato
  • 4 tablespoons softened butter
  • 3/4 cup brown sugar
  • 1 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 2 sheets of puff pastry (found in the freezer section)
  • about half a bag of mini marshmallows
  • 1 egg
  • lollipop sticks
  • 1/4 cup flour (for rolling the pastry)

Instructions

  • Slice the sweet potato into small cubes.
  • Combine the butter, brown sugar, cinnamon and salt.
  • Mix the sweet potatoes and brown sugar on a baking sheet lined with foil. Rub the mixture in with your hands.
  • Bake the sweet potatoes at 350 degrees for 30 minutes. You’re done once they’re super soft. Ideally, they should be soft enough that a spoon will mash them.
  • Puff pastry should be rolled out with a little flour to prevent sticking. Make circles out of small pieces of paper.
  • Gently press the circle of dough with your fingers.
  • Place 1 tablespoon of sweet potato mixture onto the circle of dough and press two mini marshmallows into the centre.
  • Whisk an egg. Brush the egg around the edges with a brush or your fingertip.
  • Cover with another puff pastry circle. Between each dough piece, place a stick.
  • Press the edges together with a fork. Add more egg to the edges and top of the pie.
  • Put on a parchment paper-lined baking sheet. Place in a 325-degree oven for 12-15 minutes. They’re ready when they turn golden brown. Then serve warm and enjoy!

4. Sweet Potato Fries

French fries are a favourite snack for kids, and they’re also healthy.

​​Ingredients

  • 400 g sweet potato
  • 1/4 cup of almond meal
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground cumin
  • 1 teaspoon sea salt
  • 1 tablespoon olive oil

​​Ingredients (dipping sauce)

  • 1/2 cup natural Greek yogurt
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground cumin
  • 2 teaspoons maple syrup

Instructions

  • Preheat the oven to 230°C. Peel the sweet potato and cut it into 1cm chips. Put the cover on and soak for 10 minutes. Afterwards, drain the water and pat dry.
  • Add salt and spices to the almond meal. Mix the olive oil with the almond meal and toss the sweet potato with it.
  • Line a baking sheet with baking paper before placing the fries on the tray. Bake for 25-30 minutes, turning the pan 1-2 times to ensure that all the surfaces are golden.
  • In the meantime, combine all the ingredients for the dipping sauce. Serve up your sweet potato fries with dipping sauce on the side and enjoy!

Discover Sweet Potato French Fry Recipe at HelloFresh

Families today often struggle to find the time to prepare nutritious meals. A trip to the nearest fast-food drive-thru is often the quick fix. Using the HelloFresh app can help you maintain healthy eating habits and explore delicious sweet potato french fry recipes.

You can select from an enormous variety of fresh meals and plan those meals several weeks in advance, using their site or app. They have plenty of meal kits with delicious french fries, and the process couldn’t be easier.

5. Sweet Potato Muffins

Sweet potato muffins are good for kids of all ages and make a great after-school snack.

​​Ingredients

  • 2 ½ cups sweet potatoes cooked and mashed
  • ¾ cup coconut milk carton/refrigerator (not canned)
  • ½ teaspoon vanilla extract
  • 1 ½ cups whole wheat flour
  • ½ cup coconut sugar
  • 1 tablespoon baking powder
  • 1 teaspoon ground cinnamon
  • 1 pinch salt
  • almond butter (topping)

Instructions

  • Add muffin liners to a muffin pan and preheat the oven to 350°F.
  • In a blender, combine the mashed sweet potatoes, coconut milk and vanilla extract. Puree until smooth and consistent.
  • To prepare the flour mixture, combine the sugar, baking powder, cinnamon and salt. Blend the sweet potato mixture in the blender and transfer it to the dry ingredients bowl. Using a wooden spoon, stir everything together until smooth.
  • Fill muffin tins with batter until full, using parchment-lined cups (for best results). Once the almond butter has been added, use a toothpick or knife to swirl it around gently.
  • Bake the cookies for 25-30 minutes or until a toothpick is clean when inserted.       Before cutting them open, let them cool for 15-20 minutes.

Meeting the Challenge of Keeping Kids Interested in Eating

Sweet potatoes can be prepared in different ways; they can be boiled, baked and slow-cooked. Because children often get bored with meals, it can be a challenge to come up with new recipes to keep them interested. These easy recipes are very popular with kids and should help you meet the daily challenge. Enjoy!

Also read: Best Low-Cost Baking Recipes

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