Foodie Friday

Healthy Recipe of the Week

Warm Spice Sweet Potato Salad

Swap your rich mayonnaise Potato salad for a healthier summertime classic!

Beta carotene and vitamin C rich sweet potatoes improve joint health while ginger and turmeric boast anti-inflammatory benefits and cinnamon helps manage blood sugar.

This salad is a triple win!

Image source: Tuft’s University Health & Nutrition Letter


  • 1/3 cup Red Onion (thinly sliced)
  • 3 tablespoons Almonds (sliced)
  • 2 3/4 cups Sweet Potatoes (peeled and cut into 3/4 chunks)
  • 1/4 cup Fresh Orange Juice
  • 4 teaspoons Lemon Juice
  • 1/2 teaspoon Honey
  • 1/2 teaspoon Garlic (minced)
  • 1/2 teaspoon Cinnamon (ground)
  • 1/2 teaspoon Ginger (ground)
  • 1/2 teaspoon Turmeric
  • 1/4 teaspoon Salt (*optional)
  • 1/8 teaspoon Black Pepper
  • 2 tablespoons Extra Virgin Olive Oil
  • 4 cups Baby Spinach (washed and dried)


Place red onion in a medium bowl and cover with ice water. Let soak for 10 to 15 minutes. Place almonds in a microwave-safe bowl and microwave at High for 1 to 2 minutes or until fragrant and lightly toasted. (Another option is to spread almonds in small baking pan and toast at 350°F in the oven for 10 to 15 minutes.) Let cool. Place sweet potatoes in a large saucepan. Cover with water and bring to a simmer. Reduce heat to medium-low, cover, and cool for 5 to 7 minutes or until tender but still firm. Drain. While the sweet potatoes are cooking, whisk orange juice, lemon juice, honey, garlic, cinnamon, ginger, turmeric, salt and black pepper in a large bowl. Whisk in olive oil. Save three (3) tablespoons of this dressing for the spinach. Add hot sweet potatoes to the dressing in a bowl. Drain red onions and add to sweet potatoes. Toss spinach gently with a rubber spatula to mix. Toss spinach with the saved three (3) tablespoons dressing in a large bowl. Add spinach to four (4) plates. Top with sweet potato salad and sprinkle with toasted almonds. Serve warm.

Yield: 4 servings (3/4 cup sweet potato salad and 1 cup spinach salad)

Nutritional Information

Per Serving Calories: 210; Total Fat: 9 grams; Saturated Fat: 1 gram; Cholesterol: 0 milligrams; Sodium: 220 milligrams; Carbohydrates: 33 grams; Fiber: 5 grams; Sugars: 8 grams; Protein: 3 grams; Vitamin A: 350% DV; Vitamin C: 45% DV

*DV = Daily Value






Tufts University. (2020, February 13). Warm spiced sweet potato salad. Health & Nutrition Letter: Your Guide to Living Healthier Longer.

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