Sweet Potatoes are, well, sweet! In the Southern United States, they are usually eaten as Sweet Potato Pie. Adding brown sugar, marshmallows, maple suger and pecans to whipped sweet potatoes makes for sweet - sweet potatoes; also known as candied.
These yummy potatoes are usually an orange color and are rich in complex carbohydrates, dietary fiber, vitamins A, C B6, calcium, iron and protein.
Central American populations domesticated the plant 5,000 years ago. The plants traveled to Polyesian Islands and up to Japan 1,000 years ago.
Since they grow well in warm moist climates, they grows is a staple in the US South. Look for potatoes that are firm with no cracks, bruises or soft spots. The best way to store them is in a brown paper bag with air holes. Please in a cool dark place away from heat such as your stove. Not in your fridge tho! That much coolness alters the taste.
One medium approximately 2" by 5" serving is heart healthy with no cholesterol and lots of potassium:
2 g fat
23.6 g carbs
3.8 g fiber
2.3 g protein
43.3 g calcium
541.5 mg potassium
I don't have the "sweet tooth" of my husband, but still like sweet potatoes. Wisconsinites love their white potatoes, but I've learned to cook the sweet spuds without all the added sweetness.
Steaming keeps all the wonderful nutrients including anti-imflammatory nutrients and 262% of your vitamin A requirements (found in one potato)
How to Prepare:
2 T olive oil
2 t. chili powder
1/2 t crushed red pepper flakes (optional)
1 medium red onion diced
2 T reduced sodium soy sauce
28 oz can crushed tomatoes
15 oz can kidney beans, rinsed & drained
15 oz can black beans, rinsed & drained
15 oz can pinto beans, rinsed & drained
Approx. 1 lb sweet potatoes, peeled and cut into chunks
1 cup frozen corn
4 oz reduced- fat cheddar or monterey jack cheese
1 t ground coriander
1 t groun cumin
1/2 t salt
1 t cinnamon
2 cloves minced garlic
8 oz water
How to Prepare:
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