Sweet Potato Three-way

I was approached by a loyal reader looking to start eating more sweet potatoes, I told them I already eat sweet potatoes for breakfast, lunch and dinner so giving them a few recipes wouldn't be a problem.  I permanently switched to sweet potatoes three years ago after someone told me I could have the body of Adonis by merely cutting starchy white potatoes out of my diet.  Based on my own none scientific research, eating sweet potatoes for more than three years will hopefully make you jacked.  Science!

Basic Prep

Step #1:

Wash your potatoes!  Potatoes come out of the ground, you know what else is in the ground?  Shit.  Most of us don't want to eat shit.

Step#2:  Cut the ends off, this will make them easier to cut and make each piece as uniform in size as possible.  Uniformity = even cooking.

Step #3:  Halve & quarter each potato, all three of these recipes will start like this.  Don't worry if your four quarters are irregular in size, as long as they are somewhat similar everything should cook evenly.  Like I did you can always match up two halves that are closer in size, which is exactly what I did.


Breakfast:  Fried Eggs Over Sweet Potato Hash

Step #1:  Start off by cutting the very edge of each half to create a more square potato, you may have to take off more depending on the irregular shape of your tater.  

Step #2:  Create Apple TV remote sized sticks by cutting through the skin along each half.  I took each stick and cut them in half along their side to create a square french fry sized stick.  

Step #3:  Finally cut the ends off creating a sugar cube sized sweet potato chunk.



  • 1 sweet potato cubed
  • 1/2 white onion
  • 1 bell pepper, shown is 1/2 yellow and 1/2 small red
  • 1 tsp of chopped thyme (fresh is ideal)
  • 1 pinch of salt

This is where you can add whatever vegetables/meat you want to make it your own

  • 1/4 cup of chopped broccoli rapini (rabe)
  • 2 jalapenos, seeded and chopped 

Add in the cubed sweet potato in a oiled pan with other vegetables (peppers & onions are the base ingredients), salt & thyme, and turn your stove-top to medium high.

After 15 minutes in the pan your potatoes should be tender, check if they are done by trying one, if the potatoes are done everything else will be cooked through.  If your sweet potatoes cubes are larger you may have to pop them in a 375 °F after browning them in the pan for 10 minutes.


Lunch:  BLT with Spicy & Sweet Potato Homefries

Step #1 (and only):  Cut your quartered potato into smaller pizza like shapes.


  • 1 sweet potato cubed, quartered cubes
  • 1 tbs rice wine vinegar
  • 1 tbs soy sauce
  • 2 tbs sugar
  • 1 tsp sesame oil
  • 1/4 cup vegetable oil
  • 1 tbs hot sauce
  • 1 pinch of red pepper flakes
  • 1 pinch of dried oregano
  • 1/4 tsp of chili powder
  • 2 cloves of garlic (grated or smashed)
  • 1 tbs of grated ginger

Add all your wet & dry ingredients into a plastic bag and mix.  After your marinade is mixed add in your sweet potatoes.  Warning, this isn't going to really marinade your sweet potatoes considering sweet potatoes wont really absorb any liquids.

Turn your oven on bake at 375 °F, when the oven is preheated dump the whole bag into a pan (cast-iron is ideal) and cook on the stove-top over medium-high for 15 minutes.  This may burn before your potatoes are done which is why we preheated the oven, pop in there for another 10-15 minutes until done.  To check the done-ness of your potatoes stick a steak knife into a potato, if the knife comes out with little resistance you're done.


Dinner:  Pan-fried Pork Chop with Parmesean Sweet Potato Steak Fries

Step by Step:  Cut each quarter into steak fries, don't cut yourself this isn't easy to cut into small fries.  This is day one stuff people.


  • 1 sweet potato... duhh lolz
  • 2 tbs extra virgin olive oil
  • 1/2 cup grated Parmesan, reserve half to sprinkle after done cooking
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder 
  • 1/2 tsp salt
  • 1/4 tsp paprika

Stir the dry spices and cheese in a small bowl, use a separate bowl or plastic bag to toss the olive oil and the sweet potatoes.  Mix the wet and dry ingredients together, once the cheese and spice mixture is evenly distributed over the potatoes they're ready to cook.

Cook these for about 25 minutes at 425 °F on a metal sheet pan (lined with aluminum foil), flip them over about halfway through, or don't what do I care.

***Warning eating too many sweet potatoes may result in dancing like Bruno Mars***