The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new lunch recipe from Day 4 of our upcoming 7-Day Meal Plan.

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advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
7-Minute "Quick Steamed" Sweet Potatoes
You can enjoy the enhanced flavor of sweet potatoes in minutes by using our "Quick Steam" method of cooking.
7-Minute Prep and Cook Time: 7 minutes

Ingredients:
  • 2 medium Sweet Potatoes
  • 3 TBS extra virgin olive oil (or to taste)
  • 2 medium cloves garlic
  • Sea salt and pepper to taste
  • Optional:
  • 1/2 onion slice (cook with the sweet potatoes)
  • 1 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/4 tsp ground cloves

Directions:

  1. Fill the bottom of the steamer with 2 inches of water.
  2. While steam is building up, press or finely chop and let sit for at least 5 minutes.
  3. Cut Sweet Potatoes into 1/2-inch cubes.
  4. When water comes to a boil carefully add Sweet Potatoes. Cover steamer with a tight fitting lid and steam for 7 minutes. Sweet Potatoes are done when they are fork tender.
  5. Transfer to a bowl. For more flavor, toss Sweet Potatoes with the remaining ingredients while they are still hot. Research shows that fat-soluble vitamins

    and carotenoids found in foods, such as Sweet Potatoes, may be better absorbed when consumed with fat-containing foods like extra virgin olive oil..

Serves 2

Nutritional Profile

7-Minute Healthy Steamed Sweet Potatoes
1.00 serving
(200.00 grams)
Calories: 304

NutrientDRI/DV

 vitamin A378%



 copper37%




 biotin25%

 fiber25%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 7-Minute "Quick Steamed" Sweet Potatoes is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

7-Minute Healthy Steamed Sweet Potatoes
1.00 serving
200.00 grams
Calories: 304

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin A3406.47 mcg RAE37822.4excellent
manganese0.97 mg492.9good
vitamin C36.08 mg482.8good
copper0.33 mg372.2good
vitamin B60.55 mg321.9good
pantothenic acid1.60 mg321.9good
potassium903.11 mg261.5good
fiber6.35 g251.5good
biotin7.61 mcg251.5good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for 7-Minute "Quick Steamed" Sweet Potatoes

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