HEALTHY FOOD GUIDE

Peak Season: Fall and Winter

A veritable powerhouse of nutritional goodness, the sweet potato is only distantly related to the potato. And don’t call it a yam—it’s not even the same species! The sweet potato is a flowering perennial vine in the same family as morning glories, with delicious, starchy, tuberous roots. A 4-ounce serving of sweet potato (about 1/2 cup) provides 390% daily value (DV) of vitamin A, 40% DV of vitamin C, 18% DV of fiber and 13% DV of potassium, plus vitamin E, iron, magnesium and phytochemicals like beta carotene, lutein and zeaxanthin, prompting the Center for Science in the Public Interest to call it one of the most nutritious vegetables in the land. Instead of smothering sweet potatoes in butter and brown sugar, try one of these fresh ideas.

Related Recipes

Chicken & Sweet Potato Stew

Maple-Roasted Sweet Potatoes (shown above)

Molasses-Glazed Pork with Sweet Potatoes 

Oven Sweet Potato Fries

Roasted Sweet Potatoes with Balsamic Drizzle

Smashed Spiced Sweet Potatoes

Sweet Potato Casserole

Sweet Potato & Red Pepper Pasta (shown right)

Sweet Potatoes with Warm Black Bean Salad (shown above)

Turkey-Sweet Potato Hash

What You Get

A 4-ounce serving of sweet potato (about 1/2 cup) provides 390% daily value (DV) of vitamin A, 40% DV of vitamin C, 18% DV of fiber and 13% DV of potassium, plus vitamin E, iron, magnesium and phytochemicals like beta carotene, lutein and zeaxanthin.

Shopping Tips

Choose sweet potatoes with taut, papery skins, tapered ends and uniform size, shape and color.

The intensity of the orange color varies in different cultivars of sweet potato—darker colors are higher in beneficial carotenoids.

Storage Tips

Sweet potatoes will keep for 6 to 10 months in a cool, dark place. Colder temperatures can speed decay, and warmer temps will accelerate sprouting and loss of moisture.

The flavor of sweet potatoes can actually improve with storage as some of the starch turns into sugar.