ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Paleo Diet Tips: Microwave the Perfect Sweet Potato

Updated on May 30, 2015
A common sweet potato, also called a "yam" in North America.
A common sweet potato, also called a "yam" in North America.

The Sweet Potato

The sweet potato, often known by the misnomer "yam" in North America, is a root vegetable available at any grocery store and packed with essential nutrients. Unlike its cousin, the potato, the sweet potato contains glucose--the type of sugar utilized in restoring glycogen in your muscles-- and specific starches that work to counteract the high blood acidity encouraged by the over-consumption of grains in modern diets. Where the classic American food white bread has a glycemic load of 34.7, sweet potatoes deliver a load of 13.1 -- high enough to make them the perfect addition to a meal or post-workout snack without causing the massive insulin spikes of other carbohydrates like bread. What's more, sweet potatoes contain a healthy amount of necessary nutrients like potassium, vitamin A, and beta-carotene. To top it all off, sweet potatoes are amazingly easy to prepare! All you need is a microwave, wet paper towel, and fork!

Cook Time

Prep time: 2 min
Cook time: 10 min
Ready in: 12 min
Yields: Produces one perfectly cooked sweet potato

Ingredients and Equipment

  • 1 sweet potato
  • 1 paper or cloth towel, on the wetter side of damp
  • 1 fork

Step 1: Washing and Prep

Wash the sweet potato. This will remove any residual dirt left on the skin as a result of the sweet potato being a root vegetable.

Pierce the skin of the potato with a fork several times -- don't go too overboard, however, or your potato might dry out.
Pierce the skin of the potato with a fork several times -- don't go too overboard, however, or your potato might dry out.

Step 2: Fork It

Stab the sweet potato in several different spots with a three-pronged fork. This allows the steam formed from the sweet potato's moisture to escape without interfering with the cooking process or causing the potato to explode. Stab it 2-4 times -- any more than that, and you risk losing too much moisture and wind up with a dry potato

Wrap the potato completely in a wet paper or cloth towel. This will prevent the potato from drying out.
Wrap the potato completely in a wet paper or cloth towel. This will prevent the potato from drying out.

Step 3: Wrap and Microwave

Wet a paper towel and wring it out until it is slightly wetter than damp. Wrap it around this sweet potato. This will help prevent the sweet potato from drying out. After you have done this, place the potato in the microwave on high. The cook time of sweet potatoes is generally slightly longer than that of normal potatoes; a small sweet potato might take 5 minutes total, a medium one around 7 minutes, and a large one might take 10 minutes or more. In general, it is best to divide your cook time in two. For instance, if you have a small sweet potato, put it in the microwave initially for three minutes. After that time is up, take it out, re-wet the paper towel and re-wrap the potato, and put it back in the microwave for another three minutes. When fully cooked, the sweet potato should feel soft and squishy to the touch, with no firm patches.

TIP: Not every microwave cooks evenly nor does every potato; you often have to play it by ear. If, after the allotted cooking time, your potato still has hard spots, put it back in the microwave and check again after another two minutes. Do not be surprised if you find the really large sweet potatoes take more than 12 minutes to cook all the way through!

The finished potato -- tender, flavorful, and ready-to-eat!
The finished potato -- tender, flavorful, and ready-to-eat!

Step 4: Remove and Eat

After your sweet potato feels uniformly soft , take it out of the microwave, discard the paper towel, and plate the potato. You're ready to eat! Sweet potatoes can be eaten this way with or without the skin, though the skin contains many nutrients and is laden with fiber. Enjoy!

2.9 stars from 111 ratings of The Perfect Microwaved Sweet Potato


    0 of 8192 characters used
    Post Comment
    • hannahwaguinao profile image

      Hannah Guinao-wa 

      2 years ago from General Trias Cavite Philippines

      Wow! Sounds tasty! Thanks for sharing this cool recipe. Never thought that there's a difference between an ordinary potato from a 'sweet potato'. Pretty cool!


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)