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Ah! The Sweet Potato

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.

Nutrients

One medium approximately 2" by 5" serving is heart healthy with no cholesterol and lots of potassium:

103 calories

2 g fat

zero cholesterol

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.

Simple Recipe


  • Cut potatoes into 1/2" slices

  • Add cinnamon, nutmeg and/or cloves

  • Drip a little olive oil

  • Steam 7 minutes in a BPA Free steamer

  • Steaming keeps all the wonderful nutrients including anti-imflammatory nutrients and 262% of your vitamin A requirements (found in one potato)

    Sweet and Crunchy Potatoes

    Ingredients:

  • 4 medium sweet potatoes, peeled, cut into 1" cubes


  • 3 T. olive oil


  • 4 large garlic cloves minced


  • 1/3 cup fresh thyme leaves


  • 1/2 t. salt


  • 1/2 cup sliced roasted almonds
  • How to Prepare:

  • 1)mix all ingredients except almonds


  • 2)arrange in 9X13 baking dish and cook 450 degress 40 minutes


  • 3)stir in almonds or sprinkle over the top

  • serves 4

    Sweet Potato & Three Bean Chili

    Ingredients:

    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:

  • 1) Put oil, cinnamon, cumin, coriander, chili powder and red pepper flakes in a 8 quart pot and warm for 2 minutes-stir


  • 2) Add beans, onion and soy sauce, stir until soft-6 minutes


  • 3) Stir in remaining ingredients (except cheese) and bring to a low boil


  • 4) Cover, reduce heat and simmer 30 minutes until sweet potatoes soft- stir occasionally


  • Serve with 1-2 T shredded cheese

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