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How Sweet Sweet Potatoes Are!

The two recipes below come from the brand-spanking new enticing cookbook The Diabetes Comfort Food Cookbook: Foods to Fill You Up, Not Out by Robyn Webb. But make no mistake, these recipes are for anyone–not just those with diabetes–who loves sweet potatoes and loves good food.


6 servings/serving size: ½ cup

preparation time: 10 minutes

cook time: 30 minutes

A perfect fall side dish incorporating the best of autumn squashes. The banana gives it a slight dessert like panache. This recipe was developed by Corinne Dobbas, MS, RD, who loves this so much she sneaks it onto the holiday table as well.


2 large sweet potatoes

½ medium butternut squash

1 ripe large banana

2 tablespoons brown sugar

½ tablespoon ground cinnamon


1. Peel the sweet potato and cut into medium chunks. Discard any seeds from the butternut squash.  Peel the squash and cut into medium chunks. Add the sweet potatoes and butternut squash to a large pot. Add water to cover and bring to a boil. Gently boil the potatoes and squash for about 30 minutes until fork tender.

2,. Drain the squash and potatoes and add to a large bowl. Add the banana and mash with a potato masher until a creamy, yet lumpy texture has developed.

3. Add the brown sugar and cinnamon and mix well.


6 servings/serving size: ½ medium sweet potato

preparation time: 25 minutes

cook time: 30 minutes

My tester for this recipe kept repeating over and over again that this was such a good substitute for regular fries. I couldn’t agree more. Everyone loves to munch on fries and these have more vitamin A, less fat and calories than a regular fry could hope to have. With a beautiful burnt orange color and deep spiced aromas released when a wedge was cut in half makes these really addictive, so keep your portion under control, but do enjoy.


6 medium sweet potatoes

1 ½ tablespoons olive oil

2 teaspoons sugar

½ teaspoon ground cinnamon

½ teaspoon Kosher salt

1/4 teaspoon freshly ground black pepper

1/4 teaspoon cayenne pepper


1. Preheat the oven to 500 degrees.

2. Peel the potatoes and cut lengthwise into sixths. Combine the potatoes and the oil in a large bowl and toss well. Combine the sugar, cinnamon, salt, pepper and cayenne pepper.  Add the spice mixture to the potatoes and toss again.

3. Arrange the potatoes cut side down in a single layer on a baking sheet. Bake for 10 minutes. Turn the wedges over and bake 20 more minutes until tender.

Source: The Diabetes Comfort Food Cookbook: Foods to Fill You Up, Not Out, by Robyn Webb, MS.

Full disclosure: I received a copy of this book from the publisher. The author used one of my recipes in her book, and I am mentioned in the acknowledgments section.

How do you like to eat sweet potatoes? Please share your recipe below.

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About The Author

Elisa Zied is a nationally recognized and award-winning health and nutrition expert, author, speaker, and spokesperson. A trusted source of food, nutrition, and health information, Elisa has garnered millions of media impressions, lending her expertise and real-world perspective to dozens of TV shows, web sites, news organizations and magazines. She’s the author of four nutrition books. An avid walker, she loves motivating others to #moveitorloseit. A book lover, she recently earned a certificate in children’s literature from Stony Brook Southampton and is currently working on several young adult novels. You can find her previous Food, Fitness & Fiction posts here and connect with her on Twitter, Instagram and Facebook.

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