Nutrition Notes

What Are the Benefits of Using Whole-Wheat Flour?

Whole-wheat flour is made from the whole grain of wheat, and whole grains have a plethora of health benefits. The heart-healthy soluble fiber in whole grains helps keep you full longer than refined grains that have been stripped of their fiber. Whole grains have also been shown to help lower blood pressure and cholesterol levels, as well as reduce inflammation.

Are Sweet Potatoes Healthy?

Sweet potatoes are considered a low-glycemic food and are loaded with nutrition. One medium sweet potato packs a whopping 283% of your day's worth of vitamin A and 4 grams of fiber—that's about 14% of your daily fiber needs. Vitamin A is necessary for a strong immune system and healthy vision. Sweet potatoes are also a good source of potassium, which plays a role in regulating blood pressure.

Is Maple Syrup Healthy?

Maple syrup is a natural sweetener that comes from boiling maple tree sap. One tablespoon of maple syrup contains 35% of the manganese you need each day. Manganese is a mineral that helps activate enzymes involved in breaking down carbohydrates in your body. In this recipe, maple syrup adds 7 grams of added sugar, which is just 28 calories and easily fits into the 2020-2025 Dietary Guidelines for Americans' recommendation to keep added sugars to less than 10% of your total daily calorie intake.

Tips from the Test Kitchen

Can I Roast the Sweet Potato Instead?

Yes, you can roast the sweet potato if you prefer. Roasted whole sweet potatoes take longer to cook, about 1 hour in a 425°F oven. Roast extra sweet potatoes and reserve them for other recipes, like sweet potato biscuits, sweet potato Bundt cake or sweet potato casserole.

How to Serve Maple-Cinnamon Sweet Potato Bread

Serve sweet potato bread for breakfast with Greek Yogurt with Fruit & Nuts or Yogurt with Blueberries & Honey and a cup of coffee or tea. It's also delicious as a dessert with a scoop of vanilla ice cream or a dollop of whipped cream on top.

Frequently Asked Questions

What Can I Add to Sweet Potato Bread?

You can add chopped pecans or walnuts to the batter, or sprinkle the top with pumpkin seeds or sunflower seeds for some crunch. Please note that additional ingredients will change the nutritional profile of the recipe.

Additional reporting by Carrie Myers and Jan Valdez

Ingredients

1 large sweet potato
¾ cup all-purpose flour
¾ cup whole-wheat flour
1 ½ teaspoons baking powder
1 teaspoon ground cinnamon
½ teaspoon baking soda
½ teaspoon ground allspice
¼ teaspoon ground nutmeg
¼ teaspoon salt
½ cup reduced-fat milk
⅓ cup pure maple syrup
¼ cup canola oil
2 teaspoons vanilla extract
2 large eggs

Directions

Preheat oven to 350°F. Lightly coat a 9-by-5-inch loaf pan with cooking spray. Using a fork, poke holes all over sweet potato; place in a medium microwave-safe dish. Microwave on High, rotating once, until the skin begins to wrinkle and the potato is easily pierced with a fork or paring knife all the way to the center, 8 to 10 minutes. Let stand at room temperature until easy to handle, about 10 minutes.
Meanwhile, whisk all-purpose flour, whole-wheat flour, baking powder, cinnamon, baking soda, allspice, nutmeg and salt in a medium bowl until fully combined.
Cut the partially cooled sweet potato open lengthwise. Scoop out the flesh and transfer to a large mixing bowl (discard the skin). Mash with a fork until no large clumps remain, about 45 seconds (you should have about 1 cup). Add milk, maple syrup, oil, vanilla and eggs; whisk until smooth. Gradually add the flour mixture, whisking until just combined.
Transfer the batter to the prepared loaf pan. Bake until golden brown and a wooden pick inserted in the center comes out clean, 40 to 45 minutes. Cool in the pan on a wire rack for 30 minutes. Remove from the pan and cool completely on the rack, 30 to 60 minutes.

To make ahead

Wrap cooled bread tightly with plastic wrap; store at room temperature for up to 3 days or freeze for up to 3 months.

Originally appeared: EatingWell.com, August 2023

Nutrition Facts (per serving)

210	Calories
7g	Fat
31g	Carbs
5g	Protein

Nutrition Facts
Servings Per Recipe 10
Serving Size 1 slice
Calories 210
% Daily Value *
Total Carbohydrate 31g	11%
Dietary Fiber 3g	11%
Total Sugars 10g
Added Sugars 7g	14%
Protein 5g	10%
Total Fat 7g	9%
Saturated Fat 1g	5%
Cholesterol 38mg	13%
Vitamin A 5241IU	105%
Vitamin C 4mg	4%
Vitamin D 14IU	4%
Vitamin E 1mg	9%
Folate 35mcg	9%
Vitamin K 5mcg	4%
Sodium 150mg	7%
Calcium 130mg	10%
Iron 2mg	11%
Magnesium 38mg	9%
Potassium 119mg	3%
Omega 3 1g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.