"Native to Spain, sweet potatoes travelled the wild seas to Africa courtesy of Portuguese explorers".
Sweet potatoes are just a FUNTASTIC little veggie, they can be served sweet or savoury they can be roasted, baked, mashed, pureed, souffled, and curried even served as a dessert, side dish or even main course.
Sweet potatoes are very high in beta-carotene, which help prevents cancers like stomach, pancreas, mouth and gums. It also contains potassium which is associated with lower blood pressure, Vitamin B6, which may help prevent heart disease, Vitamin C which protects the immune system. If you eat sweet potatoes with their skins on, they contain an insoluble fibre which prevents constipation and diverticulosis. Sweet potatoes also contain caffeic acid, which may fight cancer and the Aids virus.
Sweet potatoes are very high in beta-carotene, which help prevents cancers like stomach, pancreas, mouth and gums. It also contains potassium which is associated with lower blood pressure, Vitamin B6, which may help prevent heart disease, Vitamin C which protects the immune system. If you eat sweet potatoes with their skins on, they contain an insoluble fibre which prevents constipation and diverticulosis. Sweet potatoes also contain caffeic acid, which may fight cancer and the Aids virus.
When Shopping for Sweet Potatoes:
Sweet potatoes are most abundant and at their best in the autumn and early winder, however they are available throughout the year.
Look for sweet potatoes that are firm, smooth, dry skin with no cracks or blemishes. It is important to check the tips, as this is where they first start rotting.
Did you know...
.... that sweet potatoes belong to the Morning Glory Family?
Sweet Potatoes in the Kitchen:
When storing sweet potatoes - keep them in a cool and dark place. They can last up to a month. If you keep them at room temperature they will last up to a week. Whatever you do - DO NOT keep your uncooked sweet potatoes in the fridge. They will go really hard, and have an "off" taste. You can also freeze cooked sweet potatoes for a much longer storage period.
Did you know...
...the yellow fleshed sweet potato has a higher nutritional content than white fleshed sweet potatoes? A cup of mashed yellow fleshed sweet potato supplies six time the RDA of Vitamin A for a person older than 10 years?
When preparing sweet potatoes for cooking it is really important to scrub the unpeeled veggie gently before baking. You can keep the skin or you can peel them with a vegetable peeler.
When cooking sweet potatoes:
Baking sweet potatoes brings out their best flavour. To bake a sweet potato, preheat the oven to 200C. Pierce each potato in several places with a fork or tip of a knife. Arrange the potatoes in a foil lined baking tray. Bake for 50 - 60 minutes until tender. Boil whole unpeeled potatoes for 20 - 40 minutes and if they are sliced they can be boiled for 10 - 20 minutes. If you are in a hurry then you can zap them in the microwave - whole potatoes must be pierced, and then cook for 10 - 20 min (4 potatoes). When it is finished wrap/cover for 3 minutes to allow it from finishing cooking.
Baking sweet potatoes brings out their best flavour. To bake a sweet potato, preheat the oven to 200C. Pierce each potato in several places with a fork or tip of a knife. Arrange the potatoes in a foil lined baking tray. Bake for 50 - 60 minutes until tender. Boil whole unpeeled potatoes for 20 - 40 minutes and if they are sliced they can be boiled for 10 - 20 minutes. If you are in a hurry then you can zap them in the microwave - whole potatoes must be pierced, and then cook for 10 - 20 min (4 potatoes). When it is finished wrap/cover for 3 minutes to allow it from finishing cooking.
Did you know...
... that the scrumptious flavour and succulent texture of sweet potatoes is misleading? Gram for gram, sweet potatoes have no more kilojoules than white potatoes?
Sweet potatoes can be halved and served with butter as a side dish. Their sweetness can be enhanced with a drizzle of honey or cook them with pear, apple, orange or mango juice. For something different season the sweet potatoes with lime juice and coriander, mash them with roasted garlic, salt and pepper. And for something completely different you can even add marshmallows. Baked or boiled sweet potatoes can be mashed to use as a side dish or to make desserts such as sweet potato pudding or pies.
Did you know...
...that sweet potatoes contain Vitamins A and C, as well as Vitamin B6, Riboflavin, Magnesium and Pantothenic Acid a B complex vitamin vital for growth, reproduction, and normal physiological functions.
Some Fresh Fab Ideas:
To make a sweet potato salad with cubes of cooked sweet potatoes: dress with lime juice, olive oil, finely chopped spring onions and a dash of curry powder and season with salt.
Mash cooked sweet potatoes with grated Parmesan cheese and use in place of half the cheese in your favourite lasagne recipe.
To make your own sweet potato chips: thinly slice the sweet potato, drizzle with olive oil and bake in a preheated oven of 200C until tender and crispy.
To make a quick and easy sweet potato soup: peel and thinly slice 650g of sweet potatoes add to a saucepan with 425ml of chicken stock, and 250ml of water, 1tsp of ground coriander, pinch of chili flakes and season with salt and pepper. Cover and simmer until the potatoes are tender. Puree in a food processor and for the final touch stir in 30ml lemon or lime juice or saute chopped onions, crushed garlic, pinch of chili flakes and chopped thyme in a large saucepan for 5min. Add peeled, diced sweet potatoes and cover with stock. Simmer until cooked through season with salt and pepper. Blitz with milk or cream until smooth and creamy.
Toss diced sweet potatoes with oil, chopped rosemary, seasoning. For the extra special touch add zest and juice of an orange. Roast in the oven until cooked and deliciously caramelised.
Cook peeled, diced sweet potatoes, butternut and parsnip in stock with a chopped onion until soft. Mash with a dash of stock, cream or milk and season.
Toss diced sweet potatoes with oil, chopped rosemary, seasoning. For the extra special touch add zest and juice of an orange. Roast in the oven until cooked and deliciously caramelised.
Cook peeled, diced sweet potatoes, butternut and parsnip in stock with a chopped onion until soft. Mash with a dash of stock, cream or milk and season.
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