Bursting with beta carotene: the sweetpotato – includes recipes
Marianne E. Langan
The SweetPotato
— Not a potato, not a yam, but the most delicious and healthful of edible roots!
SweetPotatoes, Not Just for Holidays
The most versatile of vegetables, SweetPatoes can be prepared in a variety of flavorful ways. Serve them raw, shredded in salads to add a fresh, nutty taste, or slice them into slender sticks for dips. Or, try any of the methods listed below. Fat-free, cholesterol-free an excellent source of vitamin A and a good source of vitamin C, SweetPotatoes offer fiber, potassium, iron and vitamin B6. They’re bursting with beta carotene, with four times the Recommended Daily Allowance for this important pre-vitamin Daily Allowance for this too.
TO BAKE: Prick skin and bake at 350 [degrees] F, 1 to 1-1/2 hour or until soft. Serve with toppings of your choice.
TO BOIL: Place whole SweetPotato into a large, deep saucepan and cover with cold water. Bring to a boil. Reduce and simmer 35 to 40 minutes, depending upon size.
TO MICROWAVE: Prick skin and microwave on high power, turning halfway through cooking time. A 6- to 8-ounce SweetPotato will cook in about 4 to 6 minutes, or until tender when pierced with a fork. Let stand 4 to 5 minutes before serving.
TO STEAM: Bring 1-1/2 inches of water to boil in a steamer. Place whole SweetPotato in a steamer basket; steam until tender. Allow 40 to 50 minutes for an 8-ounce SweetPotato; if you peel and cut into 1-inch cubes, allow 30-minutes.
Facts and Fallacies About the SweetPotato
* SweetPotato — one word — is not a potato. Potatoes are truly tubers; SweetPotatoes are roots.
* SweetPotatoes are part of the morning glory family (Convolvulaceae); their genus Ipomoea batatas.
* SweetPotatoes are as American as apple pie. Native Americans were already growing SweetPotatoes when Columbus came to these shores in 1492.
* SweetPotatoes have been growing in the South from as early as 1648. Today, more than 40 percent of the national supply of SweetPotatoes comes from North Carolina, the SweetPotato Capitol of America.
* What’s in a name? When it comes to the yam, a bit of confusion. What is marketed in the United States as “yams” are really a variety of SweetPotato, grown in the South. A true yam is a starchy edible root of the Dioscorea genus, and is generally imported to America from the Caribbean. It is rough and scaly and very low in beta carotene.
* “Yams,” as the industry and general public perceives them, are actually SweetPotatoes with a vivid orange color and a soft moist consistency when cooked, and tend to have a sweeter flavor.
Flavorful Ways to Serve Up SweetPotatoes
* Top cooked SweetPotatoes with sour cream or yogurt and freshly cracked pepper for a unique flavor combination.
* Mash cooked SweetPotatoes and parsnips together, season with allspice and garnish with green onions.
* Swirl hot, whipped SweetPotatoes with browned mushrooms for a delicious surprise.
* Add a refreshing twist to cooked SweetPotatoes with citrus peel. Try lemon and lime or orange and lemon.
* Restuff a mix of SweetPotatoes and white potatoes into baked potato shells. Mash together the insides of two white baked potatoes and two baked SweetPotatoes and restuff into the patoto shells.
* For a zippy side dish, cut a SweetPotato lengthwise and season with butter and cinnamon.
SweetPotato Fritters
An Original Recipe Prepared Specifically for The North Carolina SweetPotato Commission
Recipe by Marianne E. Langan
1 lb. SweetPotatoes, peeled and coarsely shredded 3 large eggs 1/4 cup chopped green onions 3 tbsp. all-purpose flour 1/2 tsp. salt 1/4 tsp. ground mace 1/4 cup vegetable oil
Wrap SweetPotatoes in clean dish towel; wring to remove excess moisture. In bowl, combine SweetPotatoes with remaining ingredients except oil; blend well. Heat oil in large non-stick skillet over medium-high heat. Spoon heaping tablespoonfuls of batter into skillet, flattening with back of spoon. Cook until golden on both sides, turning after about 4 minutes. Remove paper towels to drain. Repeat with remaining batter. Serve with Coulis. Makes 6 Servings.
Pear Coulis: In bowl, combine 2 chopped ripe pears, 1/4 cup raisins, 1/2 cup orange marmalade and 1tbsp. finely chopped crystallized ginger.
Nutritional Information Per Serving:
Calories 316 kcal
Protein 5 gm
Fat 11 gm
Carbohydrates 50 gm
Calcium 54 mg
Phoisphorus 87 mg
Iron 2 mg
Total
Saturated Fat 2 gm
Total
Polyunsaturated Fat 6 gm
Sodium 239 mg
Potassium 352 mg
Vitamin A 11,132 IU
Thiamin 0 mg
Riboflavin, 0 mg
Niacin 1 mg
Vitamin C 18 mg
Total
Monounsaturated Fat 3 gm
Cholesterol 106 mg
SweetPotato and Spinach Saute
An Original Recipe Prepared Specifically for The North Carolina SweetPotato Commission
Recipe by Marianne E. Langan
3 medium SweetPotatoes, cooked, pared, and cut into 1/4-inch slices (about 2 lbs.) 1/4 lb. mushrooms, sliced 2 tbsp. vegetable oil 1/4 cup sliced green onions 1 medium clove garlic, minced 4 cups spinach leaves 2 naval oranges, peeled and sliced 1 tbsp. lemon juice 1 tsp. coarse mustard
In large non-stick skillet, brown SweetPotatoes and mushrooms in oil over medium-high heat. Add green onions nad garlic, cook several minutes, stir often. Add remaining ingredients. Toss to blend and heat. Serve immediately. Makes 6 servings.
Nutritional Information Per Serving:
Calories 176 kcal
Protein 4 gm
Fat 5 gm
Carboihydrates 31 gm
Calcium 87 mg
Phosphorus 102 mg
Iron 2 mg
Total
Saturated Fat 1 gm
Total
Polyunsaturated FAT 3 gm
Sodium 50 mg
Potassium 709 mg
Vitamin A 23,414 IU
Thiamin 0 mg
Riboflavin 0 mg
Niacin 2 mg
Vitamin C 63 mg
Total
Monounsaturated Fat 1 gm
Cholesterol 0 mg
Warm SweetPotato and Green Bean Salad
An Original Recipe Prepared Specifically for The North Carolina SweetPotato Commission
Recipe by Marianne E. Langan
3 medium SweetPotatoes, cooked, pared and cut into 1/4-inch slices (about 2 lbs.) 1/2 lb. fresh whole green beans 1 small purple onion, halved and sliced 1 medium clove garlic, minced 2 tbsp. vegetable oil 1 cup watercress sprigs 1 tbsp. red wine vinegar 1/2 tsp. salt 1/4 tsp. freshly ground black pepper
In large skillet, over medium-high heat, brown SweetPotatoes and cook green beans with onion and garlic in oil until crisp-tender. Remove from heat. Stir in remaining ingredients. Serve warm. If desired, top with shavings of Parmesan cheese. Makes 6 servings.
Nutritional Information Per Serving:
Calories 159 kcal
Protein 3 gm
Fat 5 gm
Carbohydrates 28 gm
Calcium 54 mg
Phosphorus 78 mg
Iron 1 mg
Total
Saturated Fat 1 gm
Total
Polyunsaturated Fat 3 gm
Sodium 197 mg
Potassium 464 mg
Vitamin A 21,324 IU
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Vitamin C 33 mg
Total
Monounsaturated Fat 1 gm
Cholesterol 0 mg
SweetPotato Apple Bake
An Original Recipe Prepared Specifically for The North Carolina SweetPotato Commission
Recipe by Marianne E. Langan
3 medium SweetPotatoes, cooked, unpared (about 2 lbs.)(*1) 2 large baking apples, thinly sliced 1/3 cup golden raisins 1/4 cup chopped toasted almonds 2 tbsp. margarine or butter, melted 1/3 cup firmly packed brown sugar 1/2 cup quick-cooking oats 2 tsp. grated lemon peel
Slice cooled SweetPotatoes and combine with apples, raisins and almonds in a large bowl. Spoon into a shallow 1-1/2 quart baking dish. Combine remaining ingredients. Spoon over apple mixture. Bake at 350 [degrees] F for 35 minutes or until apples are tender. Makes 6 servings.
Nutritional Information Per Serving:
Calories 355 kcal
Protein 5 gm
Fat 7 gm
Carbohydrates 70 gm
Calcium 73 mg
Phosphorus 121 mg
Iron 2 mg
Total
Saturated Fat 1 gm
Total
Polyunsaturated Fat 2 gm
Sodium 71 mg
Potassium 545 mg
Vitamin A 30,559 IU
Thiamin 0mg
Riboflavin 0 mg
Niacin 1 mg
Vitamin C 39 mg
Total
Monounsaturated Fat 4 gm
Cholesterol 0 mg
(*1) Raw, peeled data used for analgies.
COPYRIGHT 1993 Vegetus Publications
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