I love sweet potatoes and I love green smoothies, so I finally decided to make a sweet potato green smoothie! It was delicious!
Sweet Potato Nutrition and Health Benefits
Sweet potatoes are an exceptionally rich source of vitamin A (as beta-carotene). They also are a good source of vitamins B5 and B6, as well as copper.
Sweet potatoes contain antioxidants as well as storage proteins called sporamins which are released when cut and may provide antioxidant benefits.
Sweet potato has a low-medium glycemic effect, which could be beneficial for those with diabetes.
What Is The Difference Between A Sweet Potato And A Yam?
Most people use the terms “yam” and “sweet potato” interchangeably. Sweet potatoes might even be labeled at “yams” in some stores. There is, however, a difference between the two.
Sweet potatoes have a copper skin with orange flesh and tapered at the ends. Yams, have almost black bark-like skin with white, purple or reddish flesh and come in many varieties. They are usually much larger than sweet potatoes.
How To Use Sweet Potatoes In A Smoothie Recipe
Sweet potatoes can be used as a creamy base for a green smoothie. Blend it with banana to sweeten and fill out the creamy smoothie base. I like to use spices like cinnamon, vanilla and all spice. Citrus is also good with sweet potato.
While sweet potatoes are edible raw, they are more nutritious when cooked, and some argue that they are healthier. You’ll get more of the flavor from sweet potato when it is cooked as well, and the texture is better when making a smoothie.
Since they contain trypsin inhibitors, raw sweet potatoes can inhibit digestive enzymes, making your body work harder to digest protein. However, small amounts of raw sweet potatoes (blended or juiced) won’t harm you. I wouldn’t recommend consuming large quantities of raw sweet potato, or consuming it on a daily basis, but a little bit is just fine.
I’ve tested sweet potato a few ways. I blended it in a smoothie using both raw and cooked potato, and I juiced it.
If you blend raw sweet potato, I recommend using a high-speed blender like the Vitamix since it might not blend well in a standard department store blender.
Juicing it in a masticating juicer (I use an Omega 8005) makes a tasty juice. The juice image on this page is made with 1-and-1/2 small sweet potatoes, two medium carrots and one green apple.
Sweet Potato Smoothie Recipes
Citrus Sweet Potato Smoothie
- 1 cup cooked and cooled sweet potato, mashed
- 2 oranges, deseeded
- 1/4 teaspoon cinnamon
Calories: 386 | Fat: 1g (grams) | Protein: 7g | Carbs: 93g | Calcium: 17% | Iron: 2.7 mg | Vitamin A: 1744% | Vitamin C: 231%
Sweet Potato-Banana Green Smoothie
- 1/2 cup cooked and cooled sweet potato, mashed
- 1 medium banana, peeled
- 2 cups fresh baby spinach
- Dash of all-spice
- 4 ounces hazelnut milk
Calories: 243 | Fat: 1g (grams) | Protein: 5g | Carbs: 58g | Calcium: 9% | Iron: 3.1 mg | Vitamin A: 1051% | Vitamin C: 53%
Sweet Potato & Pecan Green Smoothie
- 1/2 cup raw sweet potato (you can also used cooked if you prefer)
- 2 tablespoons chopped pecans
- 1 small banana, peeled
- 1/4 teaspoon cinnamon
- 1/4 teaspoon pure vanilla extract (non-alcoholic)
- 1/2 head butter lettuce
- 8 ounces almond milk
Calories: 283 | Fat: 12g (grams) | Protein: 5g | Carbs: 40g | Calcium: 5% | Iron: 2.0 mg | Vitamin A: 424% | Vitamin C: 15%
How To Select And Store Sweet Potato
When selecting sweet potatoes, make sure they are firm with no signs of decay on them (dark spots, soft spots, mold/fungus, etc…). They should be stored in a cool, dry, and well ventilated area. Avoid storing them in the refrigerator. They will last about two weeks in a cool, dry place.
I highly recommend choosing organic sweet potatoes since root vegetables tend to contain trace amounts of pesticides, and are often treated with waxes and fungicides after harvest to extend shelf life.
Browse more green smoothie recipes.
Tracy Russell is the creator of RESET 28: A 28-Day Program For Energy, Weight Loss & A Healthy Glow, and founder of Incredible Smoothies. She has been helping people take control of their health and well being with green smoothies, a whole foods diet, and fitness since 2009.