RSSSweet Potatoes
Peak season: Fall and Winter
Recipe shown above: Sweet Potatoes with Warm Black Bean Salad
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.
Healthy Sweet Potato Recipes
- Chicken & Sweet Potato Stew
- Maple-Roasted Sweet Potatoes
- 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
- Sweet Potatoes with Warm Black Bean Salad
- Sweet Potato-Turkey 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.
Tips
- 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.
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