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We’ve all heard of foods like apple butter. But have you ever tried sweet potato butter? Specifically, this sweet potato butter recipe?
According to one source I found, sweet potatoes have quite a history! Records indicate that it was Columbus who decided to bring the potato along for his journey in 1492 (that guy sure gets a lot of credit for stuff!) and around 1740, the term “sweet” was added to its name to differentiate between those and the common white potato introduced by Irish immigrants.
And as exciting a history as they have had, even more exciting is the nutrition they possess. According to NutritionData.com, sweet potatoes are a good source of dietary fiber, vitamin B6, potassium, and manganese. They are also a very good source of Vitamin A.
So now you have a little history and a lot of healthy reasons to add this delicious root vegetable to your breakfast! And what could be better than smearing a bit on your morning toast, pancakes, or waffles?
How To Use Sweet Potato Butter
It’s easy to spread this autumnally-flavored deliciousness over your morning toast. But that’s not the only way to use this wonderful spread. Here are a few more ways you can enjoy a big batch of sweet potato butter.
Stir it into oatmeal.
Spread it over waffles or pancakes.
Stir it into plain yogurt (you may have to add a little extra honey, but try it first).
Add it to smoothies.
Serve it with a cheese board. It’s wonderful with cheese!
It can be used as a pastry filling or a filling for autumn-inspired thumbprint cookies.
Mix with cream cheese for a different type of toast topper.
Stir in with sour cream for a fruit or cracker dip.
Recipe Notes
You can do this in a larger slow cooker, but you will need to double or triple the recipe depending on the size of your slow cooker. A slow cooker should be at least ½ full in order to cook the food in it properly.
If your sweet potato butter seems too dry, it just means you cooked it too long. A simple fix is simply to stir in a bit more apple juice until you get the consistency you like.
Small Slow Cookers
While I’m sure there are different approaches to making sweet potato butter, the way I do it is in my smaller slow cooker. It works really well and I don’t have to babysit anything.
Many of us with slow cookers have always opted for the largest slow cooker we can get to make larger portions of things. Either for larger families or to have enough to freeze or for making multiple meals you can eat over the course of a week.
But small slow cookers totally have a place in the kitchen, and the good news is, they are crazy affordable!
About The Ingredients
Sweet potatoes– peeled and cut into slices about ⅛ to ¼ inch thick. Do not use Japanese sweet potatoes. (purple skin with white insides)
Unsweetened apple juice – The bottle will usually say 100% juice.
Molasses – I used black strap molasses. But use whatever you have handy.
Ground cinnamon – No sugar added.
Ground nutmeg – You can use pre-ground nutmeg, or grate it fresh at home.
Salt – I used pink Himalayan sea salt. But use whatever salt you normally use in the kitchen.
Orange zest– About 1 medium orange
Honey– You can also use maple syrup. Add either to taste.
How To Make Sweet Potato Butter
Combine all ingredients in a 1 or 1 ½ quart slow cooker and stir well to combine.
Cook on low for 6-8 hours, or until the sweet potatoes are completely cooked and soft.
Using an immersion blender, blend everything together in your slow cooker until smooth. Stir in honey to taste.
How To Store Sweet Potato Butter
This must be kept in the fridge. If packed in a jar with an airtight lid, or just an airtight container in general, it will keep in the fridge for up to 2 weeks, give or take.
Recipe Supplies
This is the size slow cooker I used for this recipe. You can also find a good immersion blender on amazon as well. (Affiliate links)
Recipe from the Gracious Pantry® archives, originally posted 1/14/13.
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For something smoky, tangy, and nicely salty, smear some plain Greek yogurt on your sweet potato, then layer with smoked fish, scallions, and briny capers. Roast whatever mushrooms you have until crispy. Thin some tahini, adding a little yogurt for creaminess. Or mix hummus and yogurt, and spread on your potato.
Therefore, from a nutritional standpoint, boiling rather than baking should be recommended for cooking sweet potato. Boiling may theoretically be best, but sweet potatoes are so incredibly healthy that the actual best way to prepare them is whichever way will get you to eat the most of them!
Thanks to the extra hit of fiber, sweet potato fries are a filling stand-in for white spuds. With just a light coating of olive oil, baking the potatoes adds a crispy, crunchy texture that garners Clean Eating approval while you indulge your craving.
Ounce for ounce, though, a sweet potato and a russet or other regular white potato have about the same amount of calories, carbohydrates, fat and protein. Sweet potatoes fall into the healthy carb category. A medium sweet potato has about 140 calories and 5 grams of fiber.
"However, we need to step back and decide if there's something even better." Nut and seed butters, such as almond or sunflower, are naturally rich in heart-healthy fats and also contain fiber and protein, which are not found in butter substitutes. You can also try mashed avocado, hummus, or extra virgin olive oil.
For a topping, stick to butter, Greek yogurt, or sour cream, or try adding a dollop of cilantro lime dressing, tzatziki, chipotle sauce, pesto, guacamole, or a drizzle of tahini sauce. If you have leftover baked sweet potatoes, save the soft flesh for another recipe.
Eating a sweet potato post-workout is ideal as they contain copper, which can help replenish energy levels and protect the cardiovascular, nervous and skeletal system. It also strengthens the tendons needed to lift weights. Just one cup of baked sweet potato contains 36% of your daily copper needs.
If you enjoy sweet potatoes, you can absolutely enjoy them daily. However, eating multiple sweet potatoes every day could cause a harmless condition called carotenodermia, where your skin turns yellow-orange. You may also want to be cautious about your sweet potato intake if you have a history of kidney stones.
You can eat sweet potato skin. It's a good source of fiber, a nutrient that may help lower the risk of heart disease and keep you feeling full for longer periods of time. The next time you make a sweet potato dish, whether it's a roasted side dish or a hearty, cozy casserole, leave the peel on.
Avocados topped 2023's list of least contaminated produce again this year, followed by sweet corn in second place. Pineapple, onions and papaya, frozen sweet peas, asparagus, honeydew melon, kiwi, cabbage, mushrooms, mangoes, sweet potatoes, watermelon, and carrots made up the rest of the list.
What we do know, however, is that — before any cooking happens — both white potatoes and sweet potatoes are nutritious. And almost equally nutritious at that," adds Willingham. Raw sweet potatoes and white potatoes have comparable nutrition profiles, with similar calories per serving and macronutrient breakdown.
Boiling retained more iron and copper while frying retained more zinc, magnesium, sodium and calcium in both Irish and sweet potato tubers. Boiling retained more carbohydrate while frying retained more vitamin C and minerals.
How to tell if sweet potatoes have gone bad. If your sweet potato is soft in spots, smells rotten, or oozes a mysterious liquid, that potato should be discarded. Another sign that sweet potatoes have taken a turn for the worse is if they start growing stalky purplish sprouts.
The beta-carotene in sweet potatoes has been shown to fight inflammation, and eating them regularly can help ease joint pain and other symptoms of inflammatory conditions like arthritis. If you're looking for a delicious way to reduce inflammation, add some sweet potatoes to a salad or bake alongside protein!
Extra virgin olive oil. It's adds a rich, buttery flavor to the potatoes … without any actual butter. And it helps to give them that perfectly creamy, fluffy texture thanks to the healthy fats involved.
It's a great butter substitute for cakes, brownies, quick breads, muffins, corn bread and yeast breads. Keep in mind it's one of few butter substitutes that makes cookies crunchy! If you don't want too much coconut flavor, make sure to use refined coconut oil.
Jicama: A Mexican turnip, this sweet potato alternative only contains less than 9 grams of total carbs and is rich in vitamins, minerals, and beneficial fiber. Pumpkin: Pumpkin has a similar flavor profile as sweet potatoes but with fewer carbs.
Introduction: My name is Margart Wisoky, I am a gorgeous, shiny, successful, beautiful, adventurous, excited, pleasant person who loves writing and wants to share my knowledge and understanding with you.
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