Sunday, June 21, 2009

Superfood: Sweet Potatoes

Sweet Potato is a the orange fleshed variety of a potato (distantly related). As is true with most vegetables, the darker the color, the more nutritious the vegetable.
Sweet Potatoes were once thought of as the "Thanksgiving" vegetable only brought out around the holidays. Now, we are able to enjoy them year round in many forms. They are harvested from August through October, yet available all year.
There are 2 varieties pale yellow and deep orange. The deep orange varieties are sweeter and plumper in shape.
Sweet potatoes has the lowest glycemic index rating for a root vegetable because it is digested slowly and causes a gradual rise in blood sugar.
Sweet potatoes are high in beta carotene, potassium, vitamin A, vitamin C, calcium and folate. They are rich in fiber and complex carbohydrates.
Sweet potatoes can be prepared just as potatoes, roasted, boiled, baked. They can also be used in place of carrots or pumpkins in breads, cakes and pies.

I enjoy sweet potatoes mixed in with roasted potatoes. Just peel the potatoes, chop up into equal size pieces along with unpeeled potatoes. Place in a roasting pan, drizzle with olive oil, sprinkle with salt and pepper and roast at 425 degrees for 40 - 50 min until soft.

Or, microwave a washed and pricked sweet potato in the microwave for 7-8 min (depending on size). Scoop out the cooked flesh, mash with a fork and season with salt, pepper and cinnamon. Yum!

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