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Super-nutritious sweet potatoes can be prepared just like white potatoes—bake, grill, microwave, mash or fry.
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Despite their resemblance to
yams, sweet potatoes are entirely
unrelated. The large, orange-fleshed roots are members of the morning
glory family (
Ipomoea batatas), and in fact, they're not
potatoes at all.
In many parts of the United States, sweet potatoes are only served
at holiday time, and even then, smothered with marshmallows. But in
other cultures and cuisines, these modest-looking vegetables are a
prominent part of the everyday diet. In Japan, South America and even
the southern United States, they're a kitchen cupboard staple, adding
vibrant color and nutrition to soups, salads, pies, fries, biscuits,
tempura and sushi.
A Little Bite of History
Native to Central America, the Incas and the Mayas called sweet
potato vines cassiri. They grew many different varieties, including one
used by artists as a coloring agent.
Varieties
There are many varieties of sweet potatoes, but the two most
commonly grown can be described as either pale-skinned or dark-skinned.
Pale-skinned sweet potatoes have thin, light yellow skins and
pale yellow flesh. They are not sweet after cooking and their texture
is dry and crumbly, similar to a white baking potato. Dark-skinned
sweet potatoes (often confused with yams) have thicker, dark orange
skins and sweet, orange flesh that cooks to a much moister texture.
Buying Tips
Though harvested in the late fall, modern cultivating and storage
techniques are helping to make sweet potatoes available year-round.
Canned and frozen potatoes are also available year-round and sometimes
labeled as yams.
When buying, choose firm, evenly shaped sweet potatoes with no cracks, bruises or signs of decay. For the
most nutrition value, always select those with the deepest orange color.
Storage Tips
At home, store sweet potatoes in a cool, dry, well-ventilated
container. Your basement in the summer, or your garage in the
winter is best. Do not store uncooked sweet potatoes in the
refrigerator. The too-cold temperature alters their flavor and
produces hard, woody center cores.
For the best flavor and freshness, use your sweet potatoes within a
week or two after purchase. Once cooked, sweet potatoes can be
stored in the refrigerator for up to a week. Cooked sweet
potatoes also freeze well in aluminum foil or freezer wrap.
Usage Tips
COOKED:
• Bake,
grill, microwave, mash or fry just like white potatoes.
• Top with vanilla
yogurt or
cinnamon applesauce.
• Add chunks to soups and stews.
RAW:
• Cut into sticks and serve with applesauce, salsa or
peanut butter for dipping (a kids' favorite).
• Grate and add to salads for a vibrant, vitamin-packed topping.
Note: When slicing sweet potatoes, always use a stainless steel knife. A carbon blade will cause the orange flesh to discolor.
Nutrition Notes
Recent studies have found sweet potatoes to be the most nutritious
vegetable, outranking even
spinach,
broccoli and
carrots. Sweet
potatoes provide more significant amounts of vitamins
A,
B6,
B12,
C and
E, as well as
folic acid,
potassium,
iron and
fiber.
To put it in perspective, a one-cup serving of sweet potatoes has four
times the USRDA of beta-carotene, the
antioxidant that is believed to
prevent heart disease and cancer, bolster the immune system and slow
the aging process. The same amount of beta-carotene can be found in 23
cups of broccoli. That should be reason enough to start enjoying these naturally sweet treats year-round!
Try one of our favorite sweet potato recipes:
Roasted Sweet Potato Wedges
Sweet Potato Souffle
Mahogany Broiled Chicken with Smoky Lime Sweet Potatoes
