Sweet Potatoes NOT Yams!

Here’s my rant on Sweet Potatoes NOT Yams!

These recipes are from Foodland Ontario and  revised by me.  


Instead of pastry, this pie has a puffy baked sweet potato crust. Cutting down on fat, reducing the amount of meat and serving plenty of readily available Ontario vegetables is a sensible way to keep the budget and the calories under control.

Preparation Time: 20 minutes
Cooking Time: 30 to 35 minutes
Servings: 6


  • 1 lb (500 g) extra-lean ground Ontario Beef or ground Turkey
  • 1 tbsp (15 mL) canola oil
  • 1 cup (250 mL) coarsely chopped Ontario Onion
  • 1 cup (250 mL) finely diced Ontario Carrot
  • 1 cup (250 mL) grated peeled Ontario Rutabaga
  • 2-3 cloves Ontario Garlic, minced
  • 1/2 cup (125 mL) chopped Ontario Greenhouse Sweet Red Pepper
  • 3/4 cup (175 mL) salsa or chili sauce
  • 2 tsp (10 mL) paprika, smoked paprika is fabulous
  • 1 tsp (5 mL) dried oregano
  • Salt and pepper


  • 2 cups (500 mL) mashed cooked Ontario Sweet potatoes
  • 1 egg


Add meat to skillet; cook, stirring to break up any large pieces, until no longer pink. Drain fat, and place on a clean plate, reserve.

Add oil to the pan and sauté onions, carrots, and rutabaga until tender crisp, add garlic and red pepper and continue sautéing for 2-3 minutes or until the red pepper is slightly cooked through.

Add the meat back to the pan and mix into cooked vegetables along with salsa or chili sauce, paprika and oregano. Season to taste with salt and pepper. Set aside.


You can microwave the sweet potato for the topping in super quick time. Just wash and pierce the skin in several places. Place on plate and microwave at High power (7 to 8 minutes for a 1 lb / 500 g sweet potato), turning once. Let stand for 5 minutes. Remove peel and mash in a medium bowl.

Beat in eggs until smooth.

Spread topping evenly over meat mixture. Bake in 400°F (200°C) oven for 20 to 25 minutes or until topping is puffed and firm to the touch yet still slightly moist at centre.

Cajun Sweet Potato Fingers with Chili Mayonnaise

This spicy-sweet appetizer can be served with any flavoured mayonnaise. For a variation, try these potatoes as a side dish without the dip. Chili garlic sauce is available in the Asian section at your local grocery store.

Preparation Time: 10 Minutes
Cooking Time: Not Available
Baking Time: 30 to 35 Minutes
Servings: 24 to 36 “fingers”


  • 3 small Ontario Sweet Potatoes (unpeeled)
  • 1 tbsp (15 mL) olive oil
  • 1 tbsp (15 mL) Cajun seasoning
  • 1/2 cup (125 mL) low-fat mayonnaise
  • 2 tsp (10 mL) lemon juice
  • 1 tsp (5 mL) chili garlic sauce or chili powder
  • 1 tsp (5 mL) grainy or Dijon mustard


Cut potatoes in half lengthwise; cut each half into 4 to 6 “fingers”. Place in large bowl and toss with oil and Cajun seasoning to coat evenly. Bake on baking sheet in 400 F (200 C) oven for 30 to 35 minutes, turning once, or until tender and beginning to brown. Meanwhile, in small bowl, combine mayonnaise, lemon juice, chili sauce and mustard. Serve as dip for potato “fingers”.


Sweet potato provides moistness, a golden hue and a load of nutrients. Serve with soup, chilli, baked beans or barbecued ribs.

Preparation Time: 5 Minutes
Cooking Time: Not Available
Baking Time: 18 to 25 Minutes
Servings: 12 muffins or 4 mini loaves


  • 1 medium Ontario Sweet Potato, about 12 oz (375 g)
  • 2 Ontario Eggs
  • 3/4 cup (175 mL) skim milk
  • 1/4 cup (50 mL) vegetable oil
  • 1 cup (250 mL) whole wheat  flour
  • 1 cup (250 mL) whole grain cornmeal
  • 1 tbsp (15 mL) baking powder
  • 1 tsp (5 mL) baking soda
  • 1/2 tsp (2 mL) salt
  • 1/2 tsp (2 mL) red pepper flakes
  • 1/2 cup (125 mL) finely diced Ontario Greenhouse Sweet Red Pepper


Scrub sweet potato and trim off ends. Pierce with small knife in several places; microwave at High for 6 to 8 minutes or until tender, turning over halfway through. Let cool enough to handle; remove skin and mash with fork until smooth. Measure 1 cup (250 mL) and place in bowl; whisk in eggs, milk and oil until smooth.

In large bowl, stir together flour, cornmeal, baking powder, baking soda, salt and red pepper flakes. Stir in sweet potato mixture along with red pepper just until combined.

Spread batter in greased or parchment paper-lined 9-inch (2.5 L) square cake pan or divide among 12 greased muffins cups. Bake in 400°F (200°C) oven for 18 to 24 minutes or until tester inserted in centre comes out clean. Let cool on rack for 10 minutes. Remove from pan and let cool completely.

NOTE: Microwave recipes tested in a 700-watt microwave oven. Power level terminology in microwave ovens varies; check your owner’s manual and use whichever word or number gives you the same percentages as in the recipe (High is always 100%). If your oven differs, cooking times may vary.

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