The Sweet Side of Potatoes

The sweet potato is a winter favorite and a classic holiday dish ingredient. But is it a yam or asweet potato? Well, it depends on where you’re from. Sweet potatoes and yams are actually two different, unrelated vegetables, but many people in the American South call sweet potatoes yams. One of the biggest differences between sweet potatoes and yams is that sweet potatoes are an excellent source of vitamin A, but yams don’t contain any.

Nutrition

Sweet potatoes are one of the healthiest vegetables around.  They’re high in fiber, low calorie, cholesterol-free, and an outstanding source of vitamin A.  They’re also rich in antioxidants such as beta-carotene. Not only that, since they are a naturally sweet food, sweet potatoes are a great choice when you crave something sweet.

Selection and storage

Sweet potatoes come in light yellow to bright orange varieties. The deep orange varieties are higher in phytochemicals such as beta-carotene. Select firm, unblemished, smooth sweet potatoes with no signs of decay.

Do not store sweet potatoes in the refrigerator. Ideal storage is in a dark, dry location such as a cellar with a temperature between 55°F to 60°F. When conditions are perfect, sweet potatoes can be stored for three to five weeks. At normal room temperature, sweet potatoes should be used within a week.

Preparation

• The pale varieties of sweet potatoes are drier and less sweet than the bright orange varieties. They can be substituted for regular potatoes in most recipes.
• To peel a boiled sweet potato, remove the potato from the hot water and plunge it into cold water. It should slip out of the skin easily.
• When the flesh of a sweet potato is exposed to air it goes through a natural browning process. To keep raw sweet potatoes from browning, soak them in water to which a small amount of lemon juice or vinegar has been added.
• To bake sweet potatoes, pierce the skin with a fork and bake at 375ºF for about 45 minutes, or until tender.
• To microwave sweet potatoes, pierce them with a fork and microwave on high for 10 to 13 minutes (or until tender) for four medium potatoes. Rotate during cooking time. 

Serving

Sweet potatoes can be baked, boiled, steamed, mashed, stir-fried, or roasted. Here are some other ways to use sweet potatoes:

• Baked sweet potatoes are a quick and easy side dish. Split them and add the topping of choice. Try honey and a little cinnamon, vanilla yogurt, or warm applesauce and chopped nuts. Or use a small amount of margarine and cinnamon sugar.
• Mix sweet potatoes cut into 1 1/2 inch chunks with onions, winter squash, and carrots cut to a similar size. Toss with a small amount of olive oil and season with salt and pepper to taste. Roast at 425°F for 45 minutes or until tender.
• Peel leftover baked sweet potatoes and add to fruit smoothies to boost the vitamin A content and add a subtle flavor enhancement.
• Substitute sweet potatoes for white potatoes in recipes such as soups and stews. Or try mashed sweet potatoes.
• Use grated or mashed sweet potatoes to make potato pancakes or latkes.

Sweet Potato-Apple Casserole

1 1/2 lb. sweet potatoes (3 medium)

3 apples, cored and sliced

3/4 cup orange juice

1/2 tsp. cinnamon

1/4 tsp. allspice

1/4 tsp. nutmeg

2 tbsp. brown sugar

1/2 cup chopped nuts

1. Preheat oven to 350°F. In a large saucepan cook unpeeled potatoes in boiling water for about 25 to 30 minutes or until tender. Drain. Rinse potatoes with cold water until cool enough to handle and drain again.
2. Meanwhile, in a medium skillet cook apples and orange juice with spices. Cover and cook 3 to 5 minutes or until apples soften.
3. Peel cooled sweet potatoes and slice. Arrange sweet potato slices and apples in a 2-quart square baking dish, alternating apples and potatoes. Spoon any remaining orange juice mixture over all. Sprinkle with brown sugar and nuts.
4. Bake, uncovered, for 20 to 25 minutes or until heated through. Makes 6 servings.

Per Serving: 210 calories, 24g carbohydrate, 4g protein, 6g fat, 0mg cholesterol, 10mg sodium