Since locally grown sweet potatoes can be found year-round at farmers markets and in grocery stores, National Sweet Potato Month in February is a good time to make the most of these versatile vegetables.

Sweet potatoes were grown long before the well-known white potato. The earliest cultivation records of the sweet potato date back to 750 B.C. in Peru, although archaeological evidence shows cultivation may have begun around 2500-1850 B.C.

The market continues to grow today, with 261 Virginia farmers producing sweet potatoes for fresh market consumption in 2017—more than double the 120 farms that grew them in 2022. Harvested acreage also increased from 132 acres in 2012 to 223 acres in 2017, according to the 2017 U.S. Census of Agriculture.

Sweet potatoes also offer numerous health benefits, serving as a rich source of vitamins A and C, and a good source of vitamin B6, potassium and fiber, according to Virginia Cooperative Extension.

Don’t be discouraged by the name—sweet potatoes aren’t just for sweet treats. These recipes offer delicious and healthier alternatives to better-known sweet dishes, including a spicy dip to delight your Super Bowl guests and a hearty breakfast to fuel your February mornings.

For even more sweet potato flavors, try pairing the dip with easy-to-make sweet potato chips. Extension recommends thinly slicing a large sweet potato and brushing it lightly with olive oil. Bake at 350° for 15 minutes or until lightly browned and crisp. For more healthy and delicious sweet potato recipes, visit the Extension publications page.


Spicy Sweet Potato Dip

2 large sweet potatoes
2 canned chipotle peppers in adobo sauce
2 tablespoons fresh squeezed lime juice
2 tablespoons salsa
¼ cup shredded pepper jack cheese

Pierce the sweet potato skin five or six times. Place on a microwave-safe plate, and microwave on high for 5-8 minutes or until potato is tender, rotating halfway through.

Remove the skin from the sweet potato and discard.

Combine sweet potato, peppers, lime juice and salsa in a food processor or blender, and process until smooth. Spoon mixture into a serving bowl, and top with shredded cheese. Serve with whole-wheat pita chips.

—Recipe adapted from The Dairy Alliance.


Breakfast Stuffed Sweet Potatoes

2 large sweet potatoes
2 tablespoons olive oil, divided
¼ cup diced red bell pepper
¼ cup diced red onion
4 large eggs
½ teaspoon seasoning blend
1 cup fresh spinach
salt and pepper to taste
2 tablespoons goat cheese crumbles
2 tablespoons harissa
chives for garnish

Heat oven to 400°.

Wash and dry the sweet potatoes before rubbing them with 1 tablespoon of olive oil. Place on a baking sheet, and carefully pierce the skin several times with a sharp knife or fork.

Bake for 30-40 minutes, or until the sweet potatoes are tender. Remove from the oven and allow to cool slightly before slicing open lengthwise.

During the last 10 minutes of baking the sweet potatoes, heat a medium skillet over medium-high heat with the remaining olive oil.

Add the pepper and onion and cook, stirring occasionally, for 3-4 minutes. While the veggies are cooking, crack the eggs into a small dish, add the seasoning blend, and whisk.

Pour the egg mixture over the bell pepper and onion, then add the fresh spinach. Allow the mixture to cook for 3-4 minutes or until the eggs are fully cooked and the spinach is wilted and evenly mixed. Season with salt and pepper to taste.

Transfer the baked sweet potatoes to a plate. Carefully stuff the scrambled egg mixture into the opening of the baked sweet potato. Top with goat cheese, harissa and chopped chives, if using. Serve hot, accompanied by any leftover spinach, bell pepper or onion as a side salad.

—Recipe adapted from the American Egg Board