Sweet Potatoes

​Although we sometimes call them sweet potatoes “yams” they are actually a different plant.  Yams, which are native to Africa and Asia, are not found in North American. Sweet potatoes are a great alternative to white potatoes because they have more vitamins and minerals.  Sweet potatoes are a good source of Beta Carotene, Vitamins A and C, potassium, and fiber. They also add natural sweetness to many dishes. 

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Storage and Preparation
Sweet potatoes should be kept in a cool, dry, and dark place; not in the fridge! Sweet potatoes will keep for 1-2 weeks when cool and dry. Scrub sweet potatoes under water before use.   Scrub sweet potatoes under cool water just before use. Keep the skins on for extra fiber!
 
Nutrition Information
Sweet potatoes are a great alternative to white potatoes because they have more vitamins and minerals.  Sweet potatoes are a good source of Beta Carotene, Vitamins A and C, potassium, and fiber. They are also fat and cholesterol free and can add a natural sweetness to many dishes. 
 
COOKING IDEAS         

• Baked: Pierce skin with a fork and bake in oven at 350°F for 35-45 min, or microwave for 5-9 min.   
• Roasted: Toss sweet potatoes with olive oil, pepper, and chopped herbs, and roast for 15 min at 425ºF.   
• Topped:  Add peanut butter and cinnamon or try black beans and salsa to your sweet potato.
• Mashed:  You can mash just like white potatoes: Boil until soft, drain water, milk and butter (Orange Juice for a vegan version) and spices, and mash!   
• Snack on them: Thinly slice a large sweet potato, and brush lightly with olive oil. Bake at 350 degrees for 15 minutes or until lightly browned and crisp.
• Grilled: Slice sweet potatoes into thick, 1/2 inch rounds and grill until lightly browned. Drizzle with lime juice.
• On a salad: Combine diced sweet potatoes, apples, celery and cashews. Serve over salad greens. 

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Overstuff Sweet Potatoes

Sweet Potato Gratin

These potatoes are filling enough to serve as a main course.  For extra flavor add cumin, garlic and onion to the black beans.  If you like spicy, you can also enjoy with hot sauce or salsa.
Ingredients (Serves 4)
Four medium-large sweet potatoes
1 can black beans, rinsed
2 cups chopped arugula
1 cup shredded cheddar cheese
4 eggs
Salt and pepper to taste

Directions
1. Pierce the skin of the sweet potatoes about 10-15 times all over with a fork and bake in oven at 350°F for about 35 min, or microwave for 5-9 min.   
2. Cut potatoes in half (most of the way) so that they spread open but stay in one piece.  Salt the potatoes and place on a baking sheet and evenly distribute arugula and beans across the 4 potatoes.  Top with cheese.  Broil potatoes in the over on high for about 2 minutes or until the cheese is melted.
3. Coat a large frying pan with oil, cooking spray or butter.  Add all 4 eggs and add salt and pepper to taste. Cook eggs to your desired level of doneness (I recommend sunny-side up or over-easy).  Top the sweet potatoes with eggs and serve.

Ingredients:

• 1 Tablespoon olive or canola oil
• 1 bunch of kale cut into 1 inch. Strips
• Salt and pepper
• 1/4 cup all- purpose flour
• 1-pound sweet potatoes, peeled and cut into 1/4-inch rounds
• 2 Tablespoons unsalted butter
• 3/4 cup low- sodium chicken stock
• 1/4 dry white wine (or 1 Tablespoon white vinegar plus1/4 cup water)
• 1 cup grated low- fat Swiss, cheddar or Parmesan cheese

 
Directions:
1. Preheat oven to 350 degrees F.
2. Add olive oil to a pan and heat.  Add kale and sauté until wilted.
3. In an 8-inch square baking dish, arrange a single layer sweet potatoes and kale, overlapping slightly.  Season with salt and pepper and sprinkle with one- third of the
flour.  Repeat to make three more layers, sprinkling with salt, pepper, and flour between layers.  Dot top layer with butter.
4. Slowly pour broth and wine (water and vinegar) into the dish, keeping layers intact. Cover with foil and bake until sweet potatoes are tender when pierced with a fork, about
45 minutes. 
5. Increase over temperature to 425°F.  Remove the foil and sprinkle cheese over dish. Bake until cheese is golden, about 12 to 15 minutes.