Purees 101 - Sweet Potato Puree

Sweet potatoes are a great first food to introduce to your new eater.  It’s one of the first foods I gave my kiddos because it’s not only jam packed with nutrients, but tastes darn good too!  Sweet potato puree is super easy to make and can be used for babies and toddlers alike. Adults love it too!  

Now, I must admit I’m a bit of a potato snob.  I do not like white potatoes. I’ll eat them fried in latkes or as a french fry, but that’s about it.  I won’t eat a baked potato, I won’t eat hash browns, not into pan roasted potatoes either.

However, I’ll eat sweet potatoes almost any way they come.  I love them roasted like these sweet and spicy ones, mashed, roasted in salad, and definitely in sweet potato pie. Maybe it’s my sweet tooth, or maybe my body knows that there is more good stuff in the sweet potato, but either way, they are my favorite. And that’s why they were an integral part of the food I started my kids on.

If you’ve been here long, you’ll know that I made all of my own baby food.  Not because I think you have to have healthy kids, but rather, because I loved doing it.  With my Vitamix by my side I felt like I could do it simply and easily, and I did.

Want to learn more about it? Check out my ultimate guide for making your own baby food.

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What makes sweet potatoes so good for you?

Sweet potatoes  are a great source of beta carotene, Vitamin C and potassium as well as being relatively high in fiber.  Beta carotene is processed by your body into Vitamin A and sweet potatoes carry most of your daily recommended amount of this vitamin.  Vitamin C is an immunity booster and potassium can help control and regulate blood pressure (source: healthline.com).

The fiber in sweet potatoes can also aid in your babies digestion and can help with constipation.  I was once told that the “P” fruits are the ones you should turn to when you need to help your little one ease the constipation.  Think peaches, plums, pears, prunes. I think that sweet potatoes could be the vegetable added to this list easily.

What type of sweet potato is best for pureeing?

The sweet potatoes that you find at your typical grocery store will work for this puree.  They have all been developed with cooking in mind. The most popular variety you’ll find is the “jewel” sweet potato followed by the “garnet” sweet potato.  Either one of these is a great option for this puree. If you can find purple sweet potatoes go for it...it’s fun to play with different varieties and colors when introducing foods to you little ones.

I typically use the orange flesh jewel sweet potato since it’s what’s most readily available and affordable.  For me the simpler something is to find, the more likely I am to cook it 🙂

Want more in depth information on the different types of sweet potatoes? Here’s a great guide from Serious Eats on some common varieties you will find at the grocery store.  Additionally, I find this site that is literally all about sweet potatoes, fascinating.

How do you make sweet potato puree?

For sweet potato puree you have two choices for cooking the potatoes.  You can either steam them or you can roast them. I like to roast most of my vegetables because I find the flavor has more of a chance to develop.  Additionally, you are giving your little one a bit of added good fat from olive oil, and a bit more flavor from a bit of salt and pepper.

If you are roasting the sweet potatoes here’s what you’ll want to do (this is my preferred method):

• cut them into large chunks
• drizzle with olive oil and salt
• roast at 425 degrees until fork tender (about 30-40 minutes)

If you are steaming the sweet potatoes here’s what you’ll want to do:

• peel the sweet potatoes
• cut them into large chunks
• place them in a steamer basket in a pot with about 2 inches of water
• steam until fork tender (about 20 minutes)

Once the sweet potatoes are cooked, you’ll transfer them to a high speed blender and add a bit of water (if you steamed them, use the water from the steamer pot) to get things going.  Then blend and add in additional water until desired consistency is desired. Think super smooth for younger babies and any consistency you like for older babies, toddlers and adults.

Tips and Tricks:

Sweet potato puree is great to serve with other purees or soft foods.  It's an easy vegetable to pair with anything from green vegetables to greek yogurt. I like to serve it with the following:

• cooked oatmeal: either use fresh puree or a frozen cube mixed in (for adults and older eaters you could substitute it for the pumpkin in this overnight oats recipe)
• edamame: pair with an edamame cube and shake of ginger for a protein packed puree
• apples: pair with homemade applesauce for a sweet treat for more reluctant babies

But, this isn’t a puree only for little ones!

The adults around here really like it too.  I like to add in a frozen ginger cube and some coconut milk before I start pureeing it, and then don’t make it so smooth.  You ended up with coconut ginger mashed sweet potatoes that everyone loves as a side dish!. If you freeze these cubes, you can also easily add them to a smoothie for an extra does of fiber and Vitamin A and C to start your day.

Want to make these now?  Are you missing some ingredients? Amazon Now can get them to you in a few hours,  Instacart can get them to you today.  Or add them to your Peapod grocery list and don't be stuck without them again!