Healthy Sweet Potato Salad

Healthy Sweet Potato Salad

Healthy Sweet Potato Salad


  • 4 medium-sized Japanese sweet potatoes regular sweet potatoes ok, but NOT orange yams
  • 3 ears of corn with husks
  • 1 can black beans
  • 1 medium cucumber
  • 4 medium green onion stalks
  • 1/4 packed cup chopped cilantro
  • 2 tbsp hempseeds optional
  • 2 tbsp apple cider vinegar
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 2 medium avocados
  • Dash of hot sauce or Siracha optional
  • Coconut oil for roasting


  • Preheat oven to 375.
  • Wash the sweet potatoes and chop the ends off. Chop into 1/2 inch squares and lay on a baking sheet with a few dallops of coconut oil.
  • Cut the extra cornsilks (strings) off of the end corn but keep the husks on. Rinse with water.
  • Put the full corn husks (no baking sheet) and sweet potatoes in the oven.
  • Bake the corn for 30 minutes and the sweet potatoes for 45, stirring every 15 minutes.
  • Chop the ends off the cucumber and slice in half lenth-ways. Cut out the seeds, and then cut lengthwise 3-4 more times and then cut into pea-size cubes. Add them to a large bowl.
  • Drain and rinse the black beans (or use freshly cooked), and add to the bowl.
  • Thinly slice green onions and add to the bowl.
  • Add cilantro and hemp seeds to the bowl.
  • Allow the corn and potatoes to cool. Slice the corn off of the cob and add both to the bowl.
  • Add the apple cider vinegar, salt and pepper to the bowl and mix everything together well.
  • Mash up the avocados and stir into the salad (with hot sauce if using). If storing in the fridge for more than a day, wait to add the avocado until ready to serve.

Potato salad is a staple of any backyard BBQ, but removing the skins, boiling the potatoes, and covering them with mayo that’s full of unpronounceable ingredients, pretty much leaves you with a dish that’s completely void of nutrients.

I think we can do better. And I think any gathering with your friends and/or family is worthy of food that will fuel us, rather than weigh us down. Plus…there is so much more flavor to be had!

Enter the roasted sweet potato. While I prefer to use the Japanese variety, the regular kind should work well. Roasting them with the skins on ensures that you get the full range of nutrients and don’t throw out the vitamins with the boiled water. And instead of mayo, let’s throw some avocado in there, and while we’re at it, let’s add some good protein with black beans and hemp seeds…and of course cilantro because…YUM (and also it’s great at pulling heavy metals out of our bodies…wooohoo!)

While this dish is perfect for your next potluck gathering, it also contains enough healthy fat, fiber and protein for a complete meal, and the salty/sweet mix is sure to leave you satisfied. With the recipe below, you should be able to get at least 3-4 full meals.

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