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The sweet potato is a tuberous root vegetable belonging to the same family of plants as the morning glory. It's a particularly popular food crop in the south, and you'll find it in markets all over the US. Sweet potatoes are native to Central America. They are considered a staple in many countries and have been cultivated in Southern states since the 16th century.
Nutritionally, sweet potatoes are an excellent source of vitamin A and a good source of potassium and vitamin C, B6, riboflavin, copper, pantothetic acid and folic acid.
When buying sweet potatoes, choose firm ones with no cracks or bruises. Keep sweet potatoes in a cool, dark, well-ventilated place, and handle them with care. They should keep for about two weeks. If the temperature is too warm -- above 60° F. -- they'll sprout sooner or become woody. Once cooked, sweet potatoes can be stored for up to 1 week in the refrigerator. Like regular potatoes, sweet potatoes are always eaten cooked, but their sweet flavor makes them more versatile. They can be used in a wide variety of dishes, both savory and sweet, and pair well with cinnamon, honey, lime, ginger, coconut and nutmeg. Enjoy them in desserts, breads and muffins, puddings and custards, casseroles, stews or croquettes.
It's no surprise that sweet potatoes are at the top of nearly everyone's healthiest foods list. One baked, medium-sized sweet potato contains 438% of your daily value of vitamin A (a white potato contains 1%), 37% of your vitamin C, and some calcium, potassium, and iron too. All this at just 105 calories!
What's more, they also deliver 4 grams of dietary fiber—16% of the daily value—and absolutely zip in terms of fat.
And luckily there are many ways to whip them up. Here are 25 great (even kid-friendly!) sweet potato recipes.
Craving french fries? Whip up these oven-roasted sweet-potato wedges instead. A healthier way to satisfy those cravings, this recipe delivers more taste too, with a kick provided by mustard, garlic, and rosemary. Try them with a dip, as a snack all by themselves, or as a side dish; they pair particularly well with lamb.
Sweet potatoes and potatoes are as closely related as onions and asparagus—in the same botanical order, different families. Sweet potatoes are true root vegetables, an enlarged section of the root used by the plant to store energy, while potatoes are stem tubers, formed from the stem of the plant. Lucky for us, the sweet potato isn't only nutritious (high in vitamins A and C), it's also both tasty and versatile.
First up, make everyone happy and top this lightened version of the classic sweet potato casserole with both marshmallows and toasted pecans.
This lightened-up take on a holiday classic is perfect for the season or really any time you need a hearty and healthy comfort food. The brown sugar and pecan topping will have kids (and adults!) clamoring for more.
To make this dish even healthier, use half-and-half instead of butter to cut down on fat and calories.
These wedges should be baked at a high heat, which gives them a crispy, caramelized outside and a soft and tasty inside—no frying necessary!
This peppery dish pairs particularly well with roasted meat, and delivers all of your daily vitamin A along with one-third of your vitamin C.
Most of us begin thinking about sweet potatoes around Thanksgiving and stop buying them soon afterwards. But this nutritious vegetable is quite versatile and makes a great puree, soup or soufflé; “croutons” made with it are wonderful in salads, providing a lovely contrast to savory lettuces, salty cheeses and pungent dressings. When baked ahead of time and kept in the refrigerator, sweet potatoes become sweeter by the day and make a great lunch, hot or cold, and a great snack for children.
Of the deep orange sweet potatoes, my favorites are garnets, which have dark red skin with orange flesh, and jewels, with orange skin with deep orange flesh. Both of these types have moist, sweet flesh that oozes syrup as they bake. Yet sweet as they are, sweet potatoes are a relatively low-calorie food, with approximately 105 calories in a 3 1/2 ounce serving. They’re high in fiber and an excellent source of vitamin A in the form of beta-carotene. They’re also high in vitamin C and manganese, and a good source of copper, vitamin B6, potassium, and iron.
Sweet potato recipes Also known as kumara, the sweet potato is packed with nutrients, is cheap to buy and adds sweetness and flavour to any dish. Discover more about this versatile veggie and pick up a range of new recipes to transform it into something truly delicious.
Why choose sweet potatoes?
Also known as orange sweet potato and kumara, the sweet potato isn't actually related to the potato at all. However, like many other root veggies, it takes on the soft, buttery characteristics of mashed potato when cooked, and the good news is that it's actually a lot better for you.
Is sweet potato good for me?
Absolutely! If you've been told to steer clear of potatoes, try substituting them with sweet potatoes. There's no need to parboil them, they're quick to cook and the natural sugars make them a delicious addition to soups, braises and bakes. Not only are they sweet and buttery, but they are packed with folate and dietary fibre. Add to that plenty of vitamin C and E and being an excellent source of beta-carotene and you have one super flavoursome and nutritious vegetable.
Quick ways to prepare sweet potato
There endless ways to use sweet potato, but here are three quick ways to add them into your diet:
Sweet potato chips
Either make them thin and serve them for a snack or a garnish, or make chunky sweet potato chips to dip into your favourite sauce. The easiest way to make super thin sweet potato chips is by using a mandolin. Drop the slices into oil heated to 180°C and deep fry for 1-2 minutes. Drain on a paper towel lined plate and dust with salt before serving.
Sweet Potato Chips
Roast Beef with Sweet Potato Chips
Sweet potato mash
To make a buttery mash cook peeled and coarsely chopped sweet potato in a pan of boiling water for 20 minutes, or until tender. Drain, then return to the pan with a knob of butter and a couple of tablespoons of milk. Mash until smooth, season and serve.
Kangaroo with Sweet Potato Mash and Mustard Sauce
Mashed Potato, Parsnip and Sweet Potato
Baked sweet potato
Baking is an ideal way of cooking sweet potato, as it caramelises and intensifies its natural sugars. Forgo your usual baked potato wedges and make a sweet potato version instead. Simply preheat the oven to 200°C and place 500 g peeled sweet potato cut into 1cm-thick chips on a lined baking tray. Drizzle with olive oil, season with salt and pepper and bake for 40 minutes or until golden and tender.
Maple Syrup Baked Sweet Potato
Baked Sweet Potato
Sweet Potato Recipes Sweet Recipes In Urdu Indian With Milk In Hindi With Bread With Maida For Kids For Holi In Hindi For Diwali With Carrat
Sweet Potato Recipes Sweet Recipes In Urdu Indian With Milk In Hindi With Bread With Maida For Kids For Holi In Hindi For Diwali With Carrat
Sweet Potato Recipes Sweet Recipes In Urdu Indian With Milk In Hindi With Bread With Maida For Kids For Holi In Hindi For Diwali With Carrat
Sweet Potato Recipes Sweet Recipes In Urdu Indian With Milk In Hindi With Bread With Maida For Kids For Holi In Hindi For Diwali With Carrat
Sweet Potato Recipes Sweet Recipes In Urdu Indian With Milk In Hindi With Bread With Maida For Kids For Holi In Hindi For Diwali With Carrat
Sweet Potato Recipes Sweet Recipes In Urdu Indian With Milk In Hindi With Bread With Maida For Kids For Holi In Hindi For Diwali With Carrat
Sweet Potato Recipes Sweet Recipes In Urdu Indian With Milk In Hindi With Bread With Maida For Kids For Holi In Hindi For Diwali With Carrat
Sweet Potato Recipes Sweet Recipes In Urdu Indian With Milk In Hindi With Bread With Maida For Kids For Holi In Hindi For Diwali With Carrat
Sweet Potato Recipes Sweet Recipes In Urdu Indian With Milk In Hindi With Bread With Maida For Kids For Holi In Hindi For Diwali With Carrat
Sweet Potato Recipes Sweet Recipes In Urdu Indian With Milk In Hindi With Bread With Maida For Kids For Holi In Hindi For Diwali With Carrat
Sweet Potato Recipes Sweet Recipes In Urdu Indian With Milk In Hindi With Bread With Maida For Kids For Holi In Hindi For Diwali With Carrat
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