Baked Sweet Potato with Sauteed Garlic, Onion and Capsicum Salad

After a hard heavy weight session I just crave carbs! What a perfect way to get my carbohydrates back in by using a tasty, fulfilling and satisfying sweet potato!

Being a hot day too I also felt the need to have salad! So why not mix the 2!

This recipe is great served on it’s own, as a side, or shared as a side and even vegan if you omit the sour cream and use a vegan mayonnaise.

I love sweet potatoes for their high levels of Vitamin A (form: Beta-carotine, an antioxidant), they are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus. Not to mention, they are filling! 1 medium sized sweet potato contains only roughly, 180 calories!

Sweet potatoes and their vitamins and minerals can assist in combating Vitamin A deficiencies, including eye sight, help regulate blood sugar and reduces oxidative damage and cancer risk.

As carbohydrates are an important part of our energy system and body, this is a clean eating way of consuming them. Avoid the fat carbs and sugar filled ones and opt for fresh natural varieties.

So here I used 1 medium sweet potato which fed myself and my 2 children. I served alongside a carrot salad and lean red meat. Again you can eat a whole one as a meal or divide it up.


  • 1 medium sweet potato
  • Spinach leaves
  • 1/2 red or brown onion, chopped fine
  • 1/4 green capsicum, chopped fine
  • 1/2 – 1 tsp crushed garlic
  • 2 thin slices of cucumber, cut in half
  • 1 button mushroom, sliced
  • 1/2 tomato, chopped fine
  • light sour cream
  • lemon pepper
  • extra virgin olive oil for cooking


Pre-heat oven to 180 degree Celcius.

Wash the potato well, removing any dirt.

With a skewer prick about 4 holes along the top of the potato.

Place the potato in the oven on the top shelf for 45 minutes roughly, depending on your type of oven. About 6 minutes in a microwave on high.

Wash and prepare the onion and capsicum.

In a pan add a sprinkle of olive oil and fry up the capsicum and onion together with the crushed garlic.

If cooking meat, cook about 10 to 15 mins before potatoes are ready so meat stays tender and does not dry out or become too cool.

Once potatoes are cooked, cut down the middle length ways and spread open a little. Add your layers, spinach, tomato, salad ingredients.

Top with the garlic sauteed capsicum and onion.

Add sour cream and sprinkle over lemon pepper.

Option: You can add a sprinkling of cheese on top, however remember this is extra calories, around 110 calories for 1 slice, 28 grams. Thats for a slice of tasty cheese to give you an idea.

Serve on its own, with your preferred meat, another healthy salad such as a carrot salad, vegans can add chickpeas etc to the potato or a salad.

Either way, this recipe is easily adjustable, quick and nutritious!

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