Beat the summer heat with these vibrant Sweetpotato Mango Sangria Popsicles—a refreshing blend of mashed sweetpotatoes, juicy mango, pear, and a splash of mango seltzer, all frozen into a delightful treat. Perfect on their own or served in a glass of rosé or your favorite juice, these popsicles offer a fruity twist with a hint of sophistication.
Sweetpotatoes are more than just a seasonal side dish — they’re a year-round culinary and nutritional gem. Thanks to their hearty shelf life (just store them in a cool, dark place!) and their incredible versatility in the kitchen, sweetpotatoes deserve a regular spot on your grocery list. According to the North Carolina Sweetpotato Commission — which represents the largest sweetpotato-producing state in the U.S. — these flavorful root vegetables pack an impressive array of health benefits in every bite.
A medium sweetpotato (about 2” wide and 5” long) has roughly 100 calories, 24 grams of carbohydrates, 4 grams of fiber, and 7 grams of natural sugar. It’s also an excellent source of Vitamin A (providing over 400% of the recommended daily value through beta-carotene), a good source of potassium, and delivers meaningful amounts of manganese and Vitamin C.
These nutrients support healthy skin, immune function, gut wellness, and energy metabolism. You’ll also get smaller but valuable amounts of antioxidants, including anthocyanins in purple sweetpotatoes, and other phytonutrients that support overall health.
One of the most unique features of sweetpotatoes is their content of resistant starch — a type of carbohydrate that acts like fiber. Resistant starch isn’t digested in the small intestine but instead ferments in the large intestine, where it becomes a prebiotic: the preferred fuel of beneficial gut bacteria. This process supports digestive health and may reduce inflammation. Bonus: when you cook and then cool or freeze sweetpotatoes, the amount of resistant starch increases — which also helps slow carbohydrate absorption and contributes to sustained energy and blood sugar control. This makes sweetpotatoes especially valuable for individuals focused on blood sugar management, sustained athletic performance, or simply seeking wholesome sources of energy.
Cooking Tip!
Cook sweetpotatoes in the crock pot, then peel and freeze them for future use in your favorite sweetpotato recipes. Cut them in half and freeze them on a sheet pan covered with parchment paper, then bag them up. This makes them perfectly portioned for a dinner side dish, mashing to add to mac and cheese, or dropping into the blender as part of a smoothie!
The benefits are significant, and the variety of ways to prepare sweetpotatoes means you can keep meals fresh and exciting. Start your day off with Sweetpotato Energy Cookies – a delicious and portable option for breakfast, school lunches, sports events, or road trips. Sweetpotato Waffles are another crowd-pleaser, perfect as a morning treat and easily adaptable for other meals — think savory chicken and waffles for dinner or mini air-fried waffle bites.
Summer vibes are real, and sweetpotato-packed dishes can help make your BBQ the place to be. Think grilled sweetpotato planks, smoky sweetpotato salad, or roasted sweetpotato and corn medleys. And don’t forget to enjoy the leftovers (if there are any!) for lunch the next day.
Sweetpotatoes truly offer a “sweet” package of benefits and culinary options that make eating well easy and enjoyable. So the next time you shop in our stores, consider picking up a few. You’ll never run out of flavorful, healthy ways to enjoy them. For more recipes and inspiration, visit the North Carolina Sweetpotato Commission at ncsweetpotatoes.com.
Sweetpotatoes 101
Conquer the kitchen with the North Carolina Sweetpotato Commission! From cutting and storing to the best ways to cook ’em up, get ready to learn the easy tricks of cooking sweetpotatoes every day.
MUST-TRY SWEETPOTATO RECIPES
Grilled Sweetpotato and Blueberry Salad
Bright, bold, and bursting with flavor, this Grilled Sweetpotato & Blueberry Salad features tender grilled sweetpotatoes, juicy blueberries, crunchy walnuts, and creamy blue cheese atop a bed of fresh spring greens. All drizzled with a zesty lemon honey vinaigrette, it’s a refreshing and hearty dish perfect for any warm-weather gathering.
Sweetpotato & Mango Sangria Popsicles
Smoked Salmon & Sweetpotato Crostini
Elevate your appetizer game with these Smoked Salmon & Sweetpotato Crostini—where crispy roasted sweet potato rounds meet a zesty cream cheese spread, savory smoked salmon, and fresh dill for a vibrant, gluten-free bite. Perfect for entertaining or indulging in a gourmet snack, this recipe delivers a delightful blend of flavors and textures in every mouthful.
NORTH CAROLINA SWEETPOTATO COMMISSION
The North Carolina Sweetpotato Commission Inc. is a nonprofit corporation made up of over 400 sweetpotato growers along with the packers, processors and business associates that support them. The sole purpose of the commission is to increase sweetpotato consumption through education, promotional activities, research and honorable horticultural practices among its producers. Thanks to the six sweetpotato farmers that chartered the commission in 1961, the commission has supported its growers and maintained North Carolina as the No. 1 sweetpotato producing state in the United States since 1971.