Mastering the basic cooking skill of sautéing requires a bit of practice but is so worth it! Sweet potatoes are a great vegetable/starch to practice with because they’re pretty durable, take a little longer to cook, and you can change up the seasonings depending on what you’re serving them with.
What You’ll Need
- Sweet potatoes – pick three large ones. Wash them well and you can leave the peel on or remove it if you wish.
- Oil – I love sautéing with either avocado or canola oil. Both are light in flavor and have a higher smoke point. This means if you start cooking your potatoes at too high of a heat, you’re less likely to burn them.
- Spices – I’ve listed out my favorite combination in the recipe card but you can flavor them however you wish. Start picking up spices, mix them together and smell! If the combo smells good to you, try it on the potatoes.
How to Sauté
To sauté means to cook a food at a high heat for a short amount of time. However, don’t crank the heat up a the way when you’re starting to learn.
Add your oil to the pan and get the heat up. Allow the pan to heat for a few minutes (2-3) and if it starts to spatter, turn down the heat. Add the food you’re sautéing and mix it around with a spatula. Let the food sit for a little bit and gently flip and move it around the pan until all sides are cooked.
What Cooking Oil is Best
It depends on what you’re cooking or baking. Oils I prefer to use include olive, avocado, canola, sesame and sometimes peanut oil. These oils contain quality fats (poly- and mono- unsaturated fats) that can provide many benefits to the body.
Use the oil to best fit you’re cooking method. Cooking slowly at a low heat? Use olive oil. Sautéing and looking for a toasty and nutty flavor? Try sesame oil. The best way to learn is to experiment with a variety of recipes and evaluate how the oils work and taste. Nutritionally, don’t worry about choosing, “the best.”
Can You Sauté Other Vegetables
Of course! Vegetables that contain more water like, zucchini or summer squash, take a lot less time to sauté. Experiment with a wide variety and amount of vegetables. When in doubt, dice up half an onion to sauté and add to nearly any recipe.
Do They Reheat Well
That’s the best part! They reheat great in the microwave or at a very low heat in a pan. Try them in the morning with scrambled eggs or with a savory bowl of oatmeal.
How Long Do They Keep
Sautéed sweet potatoes last for 7-10 days covered and in the fridge. This is why I make a big batch of them because they last a long time and can be added to all kinds of breakfasts, lunches and dinners.
Can You Freeze
Absolutely. You can freeze them cubed/diced and raw so that when you take them out of the freezer you can cook them in a variety of ways. Or you can sauté them according to the recipe, allow them to cool, and freeze them in an air tight container in one cup portions.
Either way they will last up to three months in the freezer. After that, they won’t spoil but their quality will lower slightly.
I recommend serving them with a balance of other nutrients like a protein and an additional source of fiber. Plant or animal based proteins from tofu to chicken, lentils to sausage, all can pair well with sweet potatoes.
Sources of fiber include a variety of other vegetables, fruit and grains. The sky is the limit, so experiment with finding what mix of nutrients feels best for your body.
- Sauteed Sweet Potatoes with:
- Scrambled eggs and fruit
- Brown rice, Brussel sprouts and tofu
- Salad greens, wheat berries, and slivered almonds
- Chicken sausage and green beans
Sautéed Sweet Potatoes
- 3 large Sweet potatoes
- ¼ cup avocado oil
- 1 tsp Garlic powder
- 1 tsp Salt
- ¼ tsp paprika
- Optional: pinch of cayenne pepper
- Peel and dice the sweet potatoes.
- Turn your heat up to medium-high and add the oil.
- Allow to heat first for a minute and add your potatoes.
- Sauté them by using a spatula to move them around your pan every few minutes. Watch for burning and turn down the heat if needed.
- Sauté for up to 15 minutes, remove from heat and serve.
- If desired, turn heat down the medium to low and cook over a longer period of time
- Add the peels of the potato to a frozen bag of scraps to make a homemade veggie broth
- Try this same cooking method with radishes, turnips, potatoes, or carrots
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