by Donna Hamlin

Created on: August 06, 2011

If you have not tried cooking and tasting sweet potatoes, you are in for a treat! This amazing vegetable is an All-Star food, winning on three counts: 1) nutritional value, 2) flavor and 3) cooking versatility.

Health Value

Nutritionally, the value of sweet potatoes far outweighs that of the more common white potato. Research published by the Center for Science in the Public Interest (CSPI) ranks the sweet potato as number one in nutrition, of all vegetables, based on  points for content in fiber, natural sugars, complex carbohydrates, protein, vitamins A and C, iron and calcium and for low amounts of  calories, saturated fats, sodium, cholesterol,

added refined sugars and caffeine.  Basedon overall points, sweet potatoes – with a score of 184 - outscore the next highest vegetable by more than 100 points. A more common white potato scores 83.

Flavor

Like wines, sweet potatoes come in several varieties. It’s smart to shop for different  types to discover which you and your family most enjoy. The flavors range  in sweetness and the best selection may differ based on what the overall meal plan includes. Dark, highly sweet ones may go best with one entrée, while light Japanese organic ones with a less dense sweet flavor may be a better choice with another dish. Variety affords many options for meal planning.

Versatility

Sweet potatoes  adapt well to several cooking styles.

Baking. The simplest is to bake them. Wrapping potatoes in aluminum foil protects their moisture, ensuring they come out of the oven soft and full of flavor.

Par- Bake and Flash Fry.  A family favorite is the bake sweet potatoes for 20-30 minutes, about half the time of a full baking cycle. Removing them early allows you to either slice or cube the still-firm potatoes and then pan fry them in sizzling olive, garlic and onions. This produces crispy, bite-sized pieces of crunchy flavor in each bite. 

Par-bake and Stir Fry.  A variation is to par-bake them and cube the firm potatoes. Use the cubes in a stir-fry dish with other vegetables and thinly sliced meat, tofu or other protein options. Add spices to complement the mix of flavors.

Mashed. For those who love mashed potatoes, sweet ones are a wonderful alternative. Peel baked potatoes and mash them with a beater. To your liking, add salt, pepper,butter, maple syrup or spices as you beat them to enhance their flavor.

Fried. Many people seek a healthier option to the classic white fries we commonly eat.Sweet potato fries are showing up in many restaurants and grocery stores today. You can prepare them at home using a fryer and a light, healthy olive oil.

These are five fundamental ways to prepare and cook this robust vegetable. Creativity can lead you in many more directions, once you develop your appreciation for the amazing sweet potato.

References:

The Center for Science in the Public Interest (CSPI)

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