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The Health Benefits of Sweet Potatoes

Karen Alexander, Licensed Registered Dietitian Nutritionist

October 23, 2019

Sweet potatoes are delicious and easy to grow in a garden at home. Part of the morning glory family of plants, sweet potatoes are a nutritious root vegetable that can be used in a wide range of dishes besides the familiar Thanksgiving side dish. Plus, the greens are also edible, either raw or cooked.

Sweet potatoes are considered a superfood thanks to their great health benefits. They are fat-free, low sodium, high in fiber, and packed with vitamins A, B, and C, potassium, manganese, and copper. Eating sweet potatoes can help improve your eye health, support a healthy immune system, enhance muscle strength, and even reduce anxiety and stress levels. Sweet potatoes are richer in complex carbohydrates than most root vegetables, and the skin of this root vegetable has three times the amount of nutrients compared to the flesh. Try them in place of a baked potato, as a tasty swap for French fries, or as a filling for wonton ravioli. Get to know this super root vegetable with this recipe.

Sweet Potato Ravioli: Wonton wrappers make it easy to prepare these savory ravioli, served with a sage and pecan sauce.


  • 2-4 tablespoons of pecans


  • 1 medium sweet potato
  • 3 tablespoons ricotta cheese
  • 1 tablespoon Parmesan cheese
  • 1/8 teaspoon salt
  • 1/4 teaspoon black pepper
  • 20 small wonton wrappers (1 small package)
  • 1 tablespoon butter, salted or unsalted
  • 2 tablespoons Congaree and Penn Pecan Oil
  • 7 sage leaves


Bake pecans at 400° for 2 minutes on each side. Remove immediately to prevent burning and roughly chop. Set aside for garnish.

For Ravioli: Prick sweet potato with a fork, wrap it with aluminum foil and bake at 400° for 50 minutes, or until tender (time may vary depending on the size of the sweet potato). Peel sweet potato, place it in a food processor and process until smooth. Mix in cheeses, salt, and pepper. Place wonton on a clean and flat surface. Place a small amount (about 1 teaspoon) of filling in the center of the wonton. Brush the edges of the wonton with a small amount of water. Fold wonton over the filling and press down with fork tines to seal edges tightly. Repeat with the remaining wontons and filling.

For Sauce: Heat butter, pecan oil, and sage leaves in a saucepan over medium-low heat, just enough to melt butter and combine flavors.

To Cook: Bring a large pot of salted water to a boil over high heat. Add ravioli and cook for approximately 2 minutes, until they float to the surface. Remove and transfer immediately to the saucepan with the sauce. (Do not dry wontons first to keep them from sticking together.) Decorate with the toasted pecans and serve.


Have a great rest of the week!

Karen Alexander, MS, RDN, LD/N

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