This was one of my absolute favorite snacks growing up. My mom used to roast Korean sweet potatoes all the time and would leave them out on the kitchen countertop. The problem was no matter how many she baked, me and my siblings would always fight over them. Soft, naturally sweet (almost tastes like honey!), and caramelized – Yum! And here I am, carrying on the tradition with my family. You will love how EASY these are to make and how delicious your house will smell! After trying this and you have the urge to roast anything and everything, try these roasted apples!!
Korean Sweet Potatoes (Goguma)
This root vegetable is extremely popular in South Korea and enjoyed in so many ways, including pre-packaged snacks, lattes, noodles, pizzas, stews, desserts, you name it! And in the winter time, it’s such a treat to warm up with a steaming hot sweet potato from a street vendor. Just like with American sweet potatoes, there are several varieties, and here are the most common ones: Bam goguma(chestnut sweet potatoes): These have a chestnut-like flavor, hence the name! They have a golden yellow flesh when roasted and have a denser and drier texture. The skin has a reddish, purple color. Mul goguma (water sweet potatoes): These have a higher moisture content compared to the other varieties and have a reddish, purple skin as well. They tend to be thinner and longer in shape. Hobak goguma (pumpkin sweet potato): These have a light brown skin and more orange-colored flesh. Once cooked, the color turns golden brown and tastes very sweet with a creamy texture.
Health Benefits
Just like the other sweet potatoes, Korean sweet potatoes are rich in dietary fiber, which helps promote digestion and keeps you and your child full for longer. They are a great source of potassium, vitamin A, and vitamin C.
Where to Purchase
You can find them in Korean grocery stores and most Asian groceries. I’ve also seen them at Trader Joe’s and Whole Foods (most likely labeled as Japanese sweet potatoes, which are essentially the same as Korean chestnut sweet potatoes).
Ingredients
All you need are sweet potatoes! There’s no need for oil either.
Step-by-Step Instructions
Lightly scrub the sweet potatoes under running water to clean and pat dry. Pierce the sweet potatoes about 4-5 times with a fork, place on a baking sheet, and roast for 45-60 minutes. They’re done when easily pierced with a fork and have a lightly caramelized skin. You want to see the “ooze” or the sugars spilling out of the indentations. Your house will also smell heavenly. You should also try steam roasting!
Serving Suggestions
Roasted sweet potatoes taste out of this world straight out of the oven as is. Simply peel the skin (or not. Totally edible) and devour! It’s a wonderful option for grab and go snacks! Here are some additional ideas to boost nutrition and invite variety:
Spread some peanut butter, other nut butter, or seed butter, if there is an allergyDrizzle some tahiniAdd some butter or coconut oilWith kimchi – may sound strange but it’s actually a very popular combo in Korea, where kimchi is life, and I’m not complaining 😉
For babies
Korean sweet potatoes are a great first food! Leave a little bit of the skin on as a handle for your baby to easily grab and bring to their mouth. These three components, as you see in the image, are all you need to build a well-balanced plate. Always include an iron-rich food! This is SO important during the first years. If you are spoon-feeding, you can puree the cooked sweet potatoes, but try not to stay in this soft puree stage for too long. It’s crucial that you move forward with texture to minimize picky eating down the road. For a thicker texture, simply mash the sweet potato with a fork (leaving small chunks) and preload onto a spoon (this uniquely-designed baby spoon is perfect!). You can serve as is or add to:
Homemade baby oatmealQuinoaLentilsChia PuddingOvernight oats/quinoaYogurt or ricotta (pictured)Sprinkle some finely ground nuts or seedsCombine with mashed salmon, sardines, or chicken
As you can see, there are endless ways to serve this delicious root vegetable to your baby! Best First Foods for Babies
Storage
Store uncooked sweet potatoes in a cool, dark and dry place for up to 4 weeks. If exposed to light, they will sprout. Avoid storing in the refrigerator and do not wash before storing. Once cooked, you can store in an airtight container and keep in the fridge for up to 5 days. Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!
