Food of the Month: Sweet Potato

With only 95 calories per 1/2 cup and an abundance of disease-fighting antioxidants, sweet potatoes are an extremely healthy choice.  Sweet potatoes are rich in beta-carotene, a powerful antioxidant which studies have shown can help to protect against certain cancers and heart disease, as well as, improve the texture and appearance of our skin. While there’s no official recommendation on how much beta-carotene we need each day, recent research suggests that 3 to 6 milligrams per day is sufficient to help lower the risk of chronic disease.  Just one half-cup (125 ml) serving of cooked sweet potato has a whopping 12 milligrams of beta-carotene!  That’s twice the beta-carotene found in one ½ cup of cooked carrots.

Sweet potatoes are also a good source of alpha-carotene, fiber, niacin, carbohydrates and vitamin B6. While a small amount of beta carotene can be converted to vitamin A, plant foods, despite what you read, DO NOT contain vitamin A. Vitamin A is found in animal foods. Because there is huge variation between people in their ability to convert beta carotene to vitamin A, it’s still necessary to include food sources of preformed vitamin A rather than trying to rely on beta carotene to do the job.

Sweet potatoes are often mistakenly called yams and are often also mistakenly sold as yams in grocery stores. Yams are different; yams are a tuber of a tropical vine and can vary in colour from ivory to yellow to purple; they’re popular in Latin American and Caribbean cuisine. While both provide carbohydrate in the form of starch, and are a good source of fiber, yams have a fraction of the beta-carotene that sweet potatoes do. In that sense, yams and sweet potatoes not interchangeable.

Sweet Potato Varieties
While there are many varieties of sweet potatoes, the two more common ones are the moist orange-fleshed variety and the dry yellow-fleshed variety.  The orange variety is the most popular and is distinguishable by its vibrant orange colour, dark orange skin and sweet taste.  The dry yellow-fleshed variety has light yellow skin and pale yellow flesh.

Purchasing
Sweet potatoes should be firm to the touch. Sweet potatoes should feel heavy and dense for their size. Avoid any that are cracked, bruised or have visible soft spots.

Storage
Store sweet potatoes in a cool, dark and dry place, such as a cold cellar for optimal taste, texture and freshness.  Sweet potatoes will stay at their freshest when stored between 12°C and 15°C. Do not store them in the refrigerator – the cold temperature can produce a hard core in the center of the potatoes and cause an “off” taste. If you have stored your potatoes properly, they will keep for a month or so.

Preparation
Here are numerous ways to enjoy your sweet potatoes!

Raw: Wash and peel sweet potatoes. Cut the sweet potatoes into sticks. It is recommended to put them on ice or in a plastic bag with several ice cubes for 10 minutes to help prevent the potatoes from discolouring.  Try these raw sweet potato sticks on their own or serving them with a great Greek yogurt-based dip, hummus, Tatzsiki or other bean-based dip.

Baking: Preheat oven to 400°F (200°C).  Pierce the potatoes with a fork or small knife and place them on a lined baking sheet and bake for 30 to 60 minutes, depending on their size, until potatoes are tender.  Alternatively, cut sweet potatoes into thin wedges, toss with olive oil and rosemary and bake for 30 to 40 minutes, or until cooked through. Sprinkle with sea salt just before serving. This is my favorite way to prepare them!

Grilling: Preheat grill to medium heat.  Peel sweet potatoes if you prefer, and then cut sweet potatoes crosswise in ¼ to 1/3 inch thick slices.  Lightly coat the sweet potatoes with oil and season as desired with sea salt, coarsely ground fresh pepper or dried herbs and spices.  Place sweet potatoes on grill and cook until potatoes are tender, turning every 4 to 6 minutes.

Steaming or boiling: Chop sweet potatoes into 2-inch cubes.  If steaming, bring 1 to 2 inches of water to a boil in a small saucepan.  Place sweet potatoes in a steamer basket and place in the saucepan.  Reduce heat to medium, cover and cook for 15 to 20 minutes, or until sweet potatoes are tender and soft. If boiling, cut into 2-inch cubes and boil in enough water to cover them; boil for about 10-15 minutes until tender.  Remove potatoes and serve on their own, drizzled with olive, avocado, or virgin coconut oil! If you're a mashed potato fan, feel free to mash them and enjoy with a little sea salt.

Meal Time Ideas!
Breakfast

• Add mashed sweet potatoes to homemade muffins, quick breads and pancake batters for an infusion of beta-carotene and a natural sweet taste.
• Add grated raw sweet potato or leftover cooked mashed sweet potato to omelets and frittatas.
• Add cold leftover cooked sweet potato to smoothies or protein shakes, you won’t taste it, a great way to sneak in some veggies.

Lunch

• Top a salad with grilled sweet potatoes instead of croutons.
• Enjoy a warm bowl of sweet potato soup.
• Add cooked sliced sweet potato to your sandwich.
• Add grated raw sweet potato to coleslaw for a double anti-cancer punch with the raw crucifer (the cabbage) and the beta & alpha carotene from the sweet potato.

Dinner

• Instead of regular mashed potatoes – serve mashed sweet potatoes instead!  You could add a little maple syrup, but you may find that all you need is a little cinnamon and sea salt.
• Make homemade oven-baked sweet potato fries – cut into wedges and toss with olive, avocado or coconut oil. Sprinkle with sea salt and paprika and bake at 350F (177C) until  tender, about an hour.
• Add sweet potatoes to a homemade curry with cauliflower and lentils.

Snacks

• Make sweet potato chips. Slice the sweet potatoes thinly crosswise, brush a little oil on each side and bake at 200F (111C) for 1 hr, 20 minutes or until crunchy.

Enjoy!