Sweet potatoes deserve their reputation as a bone-health superstar. Packed with alkalizing minerals and vitamins, they offer steady, nourishing support for your skeletal system. But there’s an important catch: how you cook them can make all the difference.
The problem? Many beloved sweet potato dishes lean too heavily on added sugars. Think brown sugar or honey–glazed wedges, mashed sweet potatoes stirred with maple syrup, or the classic holiday version topped with marshmallows. While comforting, these sugary additions shift sweet potatoes away from their naturally alkaline profile. In some cases, excess amounts of added sugars add up to outweigh the positives of the vegetable itself, resulting in a dish that’s more neutral — or even unfavorable — to your pH balance.
That’s why I’m such a fan of simple, savory sweet potato recipes that let the vegetable shine. Warm roasted sweet potato salads, in particular, are flavorful, satisfying, and a smart seasonal way to nourish your bones without overloading your plate with sugar.
Below, I’m sharing two of my favorite “just sweet enough” options: a cozy quinoa–sweet potato–kale bowl, and a vibrant roasted sweet potato salad dressed with a tangy mango chutney vinaigrette that are each perfect for Thanksgiving or any winter gathering. I hope you enjoy exploring these delicious, alkalizing ways to put sweet potatoes on your table all season long.
Savory sweet potato recipes that make meals special
Fortunately, there are many recipes available that feature roasted sweet potatoes and skip the sugar. One of my favorites is a warm salad (a great winter lunchtime meal) that avoids added sweeteners and focuses instead on balancing the potato’s naturally sweet flavor with savory spices. Want to give it a try? I love this recipe: Warm Quinoa, Sweet Potato and Kale recipe.
Another recipe that I’ve found is a delightful crowd pleaser is a dish that features roasted sweet potatoes, cranberries, almonds, and scallions in a mango chutney vinaigrette. It is a flavorful — and highly alkalizing — addition to your Thanksgiving or holiday meal menu. Find my take on this recipe below. Let me know how you like it!
Sweet potatoes are an alkalizing food we can all be thankful for. I encourage you to explore the many options you have for warm, savory sweet potato salads as a way to enjoy this healthy root and obtain its bone-supporting nutrients for your bones this holiday season and throughout the winter months ahead.
Roasted Sweet Potato Salad With Chutney Vinaigrette Recipe
Adapted from SeriousEats.com
Ingredients:
3 sweet potatoes
3 Tbsp olive oil
1 tsp salt
1 tsp cumin
1 tsp ground ginger
3 Tbsp balsamic vinegar
2 Tbsp mango chutney
1 Tbsp Dijon mustard
1 tsp minced garlic clove
2 Tbsp olive oil
1/2 cup dried cranberries
1 cup chopped scallions
1/2 cup sliced almonds, toasted
Directions:
1. Preheat oven to 425°F. Line a large baking tray with parchment paper.
2. Peel and cut sweet potatoes into 1-inch chunks.
3. Toss sweet potatoes with olive oil, salt, cumin, and ginger. Spread on baking sheet. Roast until potatoes are tender, about 30 minutes. Stir occasionally for even roasting.
4. Combine vinegar, chutney, mustard, garlic, and olive oil in a bowl and whisk to combine into dressing.
5. Remove potatoes from oven and allow to cool slightly (about 10 minutes).
6. Toss potatoes and cranberries with the dressing mixture.
7. Transfer to serving platter and scatter almonds over top. Serve warm or room temperature.
Serves 6.
