All In Good Taste / December 2005
Sweet Taters
Even an old-fashioned Thanksgiving can be healthy, so forget counting carbs and get back to one of the holiday’s basics–sweet potatoes.
Sweet potatoes are a very nutrient-dense food. One medium size sweet potato is brimming with vitamins A, C, B6 and E, riboflavin, beta-carotene, fiber, iron, and potassium - all for about 120 calories. Baked and roasted sweet potatoes are especially healthy since most of the nutrients in sweet potatoes are provided in the skin.
The sweet potato is a tuberous root vegetable belonging to the same family of plants as the morning glory, and is particularly popular in the southern United States. Though sweet potatoes are native to Central America, they’re a staple in many countries and have been cultivated in Southern states since the 16th century.
When buying sweet potatoes, choose firm ones with no cracks or bruises. Avoid root vegetables that have blemishes and sprouts, features which indicate decay. The flavor of raw sweet potatoes may be altered when they’re kept in a refrigerator, but they should last for two weeks or more if stored in a cool, dark, well-ventilated place and handled with care. If the temperature is too warm, above 60° F, they’ll sprout sooner or become woody. Once cooked, sweet potatoes can be stored for up to a week in the refrigerator.
Like other potatoes, sweet potatoes are always eaten cooked, but their sweetness makes them versatile.
They can be used in a wide variety of dishes, both savory and sweet, and go well with cinnamon, honey, lime, ginger, coconut and nutmeg. Enjoy them in baked desserts and quick breads, puddings and custards, casseroles, stews or croquettes. For a healthier dish, add sweetness with honey rather than marshmallows or brown sugar. Add flavor with fruit like bananas or pineapple or add crunch and texture with nuts.
Sweet Potato Patties
3 cups cooked mashed sweet potatoes
1 tablespoon melted butter
1/3 cup milk
1/2 teaspoon salt
1 teaspoon sugar
2 cups crushed corn flakes
Combine sweet potatoes, butter, milk, salt, and sugar. Form into 6 patties; roll in corn flakes to coat. Place on a greased baking sheet and bake at 325° for 25 minutes.
Serves 4 to 6.
Crunchy Sweet
Potato Casserole
3 cups cooked riced sweet potatoes
2 tablespoons butter
1/2 cup warm milk
1/2 teaspoon salt
Miniature marshmallows
1/2 cup chopped peanuts
Preheat oven to 375°. Add butter and salt to warm milk; stir until butter is melted. Blend with potatoes; beat until light and fluffy, adding more milk if needed. Pile potatoes into a buttered casserole. Generously top with mini- marshmallows and chopped peanuts. Return to oven and heat until marshmallows are lightly browned. Serves 6 to 8.
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