Sweet potatoes are a Native American plant that was the main source of
nourishment for early homesteaders and for soldiers during the Revolutionary
War. These tuberous roots are among the most nutritious foods in the vegetable
kingdom. They are excellent sources of vitamins A and C. This is
why one colonial physician called them the "vegetable indispensable."
Sweet potatoes are often confused with yams, but yams are large, starchy roots
grown in Africa and Asia. Yams can grow up to 100 pounds and are rarely
available in American supermarkets. Nutritionally, sweet potatoes greatly
outweigh yams. Because of the common use of the term "yam," it is
acceptable to use this term when referring to sweet potatoes. Sweet potatoes
contain an enzyme that converts most of its starches into sugars as the potato
matures. This sweetness continues to increase during storage and when they are
cooked.
|
Sweet
Potatoes |
Serving
size 1/2 cup, baked
Amounts
Per Serving |
% Daily
Value |
Calories
90 |
|
Calories
from Fat 0 |
|
Total Fat 0g |
0% |
Saturated
Fat 0g |
0% |
Cholesterol
0mg |
0% |
Sodium 35mg |
1% |
Total
Carbohydrate 21g |
7% |
Dietary Fiber 3g |
11% |
Sugars 8g |
|
Protein 2g |
|
Vitamin A |
380% |
Vitamin C |
35% |
Calcium |
4% |
Iron |
4% |
* Percent Daily Values are based on a
2,000 calorie diet. |
|
|
|
Choose firm, dark, smooth sweet potatoes without wrinkles, bruises,
sprouts, or decay. Even if cut away, a decayed spot may have already
caused the whole potato to take on an unpleasant flavor.
Sweet potatoes spoil rapidly. To keep them fresh, store them in a dry,
cool (55-60°) place such a cellar, pantry, or garage. Do not store them
in the refrigerator, where they will develop a hard core and an
"off" taste. If stored properly, sweet potatoes will keep for a
month or longer. At normal room temperature, they should be used within a
week of purchase. You may brush off any excess dirt before storing, but do
not wash them until you are ready to cook them. It is the moisture from
washing that will increase their spoilage.
Wash sweet potatoes well. Cook them whole whenever possible as most of
the nutrients are next to the skin, and skins are easier to remove after
they have been cooked. Pierce skin with fork. Place potatoes in a pan and
cook in an oven heated to 375° F for about 45 minutes or until tender. Cool
potatoes slightly before removing skins. Sweet potatoes can be cooked in a
microwave oven to save time. Wash and pierce potatoes, then place them on
a paper towel. The cooking time for 2 medium potatoes is on high for 5–9
minutes, and 4 potatoes, 10–13 minutes. Yellow and dark orange sweet
potatoes can be used interchangeably in recipes. Try not to mix the two
types in a single dish, because their different textures and cooking times
may affect the outcome of the recipe. The yellow variety takes longer to
cook than the orange and will be done at the upper range of cooking times.
Although sweet potatoes are harvested in August through October, they
are available in supermarkets all year. Many stores feature them at
Thanksgiving and Christmas. There are two varieties of sweet potatoes; the
pale yellow with a dry flesh and the dark orange with a moist flesh. The
dark orange variety is plumper in shape and somewhat sweeter than the
yellow variety.
|
Yellow,
dry-fleshed |
Orange,
moist-fleshed |
Sweet Potato Pancakes
Makes 8 servings.
This is an official Fruits & Veggies—More Matters recipe.
Ingredients
6 cups peeled and finely shredded sweet
potatoes
1 cup finely shredded onions
1 tsp salt-free herb seasoning
1 2/3 cup unbleached flour
1/3 cup chopped fresh flat-leaf parsley
2 cups finely shredded zucchini
¼ cup lemon juice
1½ cups egg substitute
6 tsp canola oil, divided
In a large bowl, mix the sweet potatoes, zucchini, onions, lemon juice,
herb blend, egg, flour, and parsley. In a large no-stick frying pan or
griddle over medium-high heat, warm 2 tsp of the oil. Drop a large Tbsp of
the batter into the pan and spread it with a spatula to form a thin
pancake. Add more batter to fill the pan without crowding the pancakes.
Cook for about 2 minutes per side, or until golden and crispy. Remove
from the pan and keep warm. Repeat, adding the remaining 4 tsp oil as
needed, until all the batter has been used.
Nutrition information per serving: Calories 267, Protein 11g, Fat
6g, Calories From Fat 20%, Cholesterol 0mg, Carbohydrates 44g, Fiber 3g,
Sodium 94mg.
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