Sweet potatoes are some of the most nutritious vegetables around. They can be found in your local markets year-round, however they are in season in November and December. There are about 400 types of sweet potatoes and the skin and flesh can range in color – cream, yellow, orange, and pink to a very deep purple. There is often much confusion between sweet potatoes and yams; the moist-fleshed, orange-colored root vegetable that is often called a "yam" is actually a sweet potato.
The sweet potato is an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C and manganese, and a good source of copper, dietary fiber, vitamin B6, potassium and iron. Sweet potatoes make a great substitute at a meal for rice or pasta which don’t compare in the nutritional value. Sweet potatoes are only 90 calories per ½ cup and have 3 grams of fiber, so a medium size sweet potato has just 115 calories, almost 4 grams of fiber, and more than 400% of your daily vitamin A needed.
Since sweet potatoes have so much beta-carotene and vitamin C, they are a high antioxidant food. These antioxidants work to eliminate free radicals, which can damage cells and cell membranes and are associated with the development of conditions like atherosclerosis, diabetic heart disease, and colon cancer.
A few quick serving ideas:
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Slice the sweet potato into strips and spray with olive oil. Bake in oven to make sweet potato fries.
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Steam cubed sweet potatoes, tofu, and broccoli. Mix in raisins and serve hot or cold with a curried vinaigrette dressing.
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Make a dessert with sweet potatoes such as sweet potato pie, bread, muffins or pudding.
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Cube sweet potatoes and add curry and raisins and bake until done.
Rebecca
