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The Wonderful, Fabulous, Versatile Sweet Potato
There’s nothing like a hot baked potato with melted butter and a little brown sugar or cinnamon! Yum! Or how about yam cheese at Thanksgiving? Sprinkle some pecan topping and melt some marshmallows and you’re ready to go! As good as they are, many people don’t know that there is so much more to this delicious and nutritious bulb.
Sweet potato according to nutritionists at the Center for Public Health Sciences (CSPI) is the richest vegetable in complex carbohydrates and ranks first in nutrition above white potato, surprisingly more than any other vegetable. In fact, CSPI is number one for the consumption of ALL vegetables. At a score of 184 it outperforms most vegetables by over 100 points! How were they identified? Scores were awarded for dietary fiber, sugar and complex carbohydrates, protein, vitamins A and C, iron and calcium. Points were taken for fat, especially saturated fat. In addition, sodium, cholesterol, refined sugar and caffeine were considered. Check out these comparisons with other vegetables:
Potatoes are baked 184
Potatoes, baked 83
Business 76
No 55
Mixed Vegetables 52
Broccoli 52
Winter squash, cooked 44
Brussels sprouts 37
Carpet, Raw 34
Green Bear 33
30 carrots
Ocher 30
Wheat on the Cob 27
Tomatoes 27
Green Paper 26
Cauliflower 25
Cockroaches 24
Roman Letter 24
(SOURCE: Center for Science in the Public Interest, Washington DC)
Sweet potatoes are rich in beta-carotene, vitamin A, vitamin B6 and vitamin C; fiber, thiamine, niacin, potassium and copper. It’s also a good source of protein, calcium and vitamin E. Well, I could go on and on but I’m here to discuss the benefits of this super food and give you some ideas on how to use it. in this type of tuber in some ways. you might not have thought of it.
Potatoes are my ‘go to’ vegetable to add to recipes. One thing I love is fries. It’s a great way to prepare a colorful, healthy meal or as a side dish. First I wash the potato and usually I leave the skins on. I cut the bad areas and cut the ends. Now, take out that slicer or food processor; Personally, I like the practicality of an old metal detector. Cut up the size of potato you think you will need. I find that potatoes are far from what you fry them for. The best thing for frying is only two tablespoons of oil. Go ahead and use a healthy oil like olive oil, grape seed oil, or coconut oil. You may want to throw in some butter. Throw in some fresh kale or whatever your favorite green is. Use your imagination and use the vegetables you like. Experiment with combinations to see what you like best. I love chopping asparagus, carrots, cabbage, bell peppers and onions… I’m always experimenting. Teriyaki sauce really enhances the flavor of the sliced potatoes in the stir-fry. You can also add foods that have been cooked and cut into small pieces. Time to taste. You can add salt, pepper, turmeric, garlic … whatever you like!
How about a good quiche? Instead of using a pie crust here is a healthy twist. Bake your sweet potatoes, peel them, mash them and spread them over the sides of the dish to create a delicious pie crust. Bake in a 375°F oven until slightly dry to the touch. While you’re cooking, stir-fry some of your favorite vegetables together. I like eggplant, kale, zucchini, mushrooms, carrots and other vegetables in various combinations. Once the delicious pie crust is ready to bake, pour all the batter into the pie shell. If you want, you can also add cooked meat cut into small pieces. Mix the two eggs into the mixture with a dash of cheese. Give this a try just a little. If you like chili, add a dash of chili to top it off. Then return to the oven until the fruit is fully cooked and the cheese is browned to your liking, perhaps turning to baking to get a creamy cheese.
Potatoes can also be made into a healthy pan of brownies. 1 cup mashed potatoes should do. Mix 3 chopped eggs, ¼ cup each of coconut oil and honey. ¼ tsp. of vanilla extract and cinnamon. Mix with 2 tbsp. of cocoa powder, more if you like chocolate; 3-1/2 tbsp. of your favorite flour. Mix everything together and bake at 350°F for 30 minutes. Very tasty and healthy.
Gypsy Soup is another recipe I love. Saute in a large pot some onion, garlic, celery and a few diced potatoes for about five minutes with some turmeric, basil, salt, cinnamon, or even a little cayenne if you like a kick. Add 3 cups of broth of your choice. Simmer for 15 minutes, then add vegetables like celery, tomatoes, sweet peppers, cauliflower… whatever you like. Let it simmer for another 10 minutes and you will have a delicious soup.
It gives you some ideas to work on. Go wild and you’ll be surprised by how many sweet potatoes there are!
Sweet Potato Recipes (for medium-sized potatoes)
Calories 130
Fat 0.39 g
Protein 2.15 g
Net carbs 31.56 g
Food Grade 3.9 g
magnesium 28.6 mg
Sodium 16.9 mg
Potassium 265.2 mg
Folate 18.2 mcg
Vitamin C 29.51 mg
Vitamin A 26081.9 IU
(Source: US Department of Agriculture)
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