Sweet Potatoes
Sweet potatoes in their many varieties are a highly nutritious food, easy to prepare, heavenly tasting, and extremely versatile on any menu. Yet, they are undervalued, ignored, and under appreciated. Some people enjoy the wonderful flavor and health benefits of sweet potatoes year round, but for many families sweet potatoes appear on the table at Thanksgiving and only then.
Sweet potatoes were actually born in Mexico, Central, and South America, as well as the West Indies. Their botanical name, Ipomoca batata, was derived from the American Indians of Louisiana who were growing them in native gardens as early as 1540. The Indians referred to sweet potatoes as batatas.
It was the Southerners, mainly from North Carolina, Georgia, and Louisiana, who adopted the name yams for the darker-skinned orange variety and made them an important part of their cuisine. "Yams" were so important in the South that during the American Revolution and the Civil War, they were said to have sustained the fighting soldiers.
The sweet potato deserves to be on the highest perch because it is a nutritional powerhouse with 4 ounces of cooked pulp supplying 2 grams of protein, 3.4 grams of fiber, 24.6 mg of vitamin C, 28 mg of calcium, 22.6 mcg of folic acid, 20 mg of magnesium, 348 mg of potassium, and a whopping 21822 I.U. of vitamin A.
That's mighty impressive for only a half cup serving. The skins, which are completely edible, add even more fiber.
See also:
Sweet Potatoes: A Dietary Goldmine
Belly Byte: Ian's Sweet Potato Fries
Recipe: Sweet Potato Balls
40 ounces canned sweet potatoes
1/4 cup butter
1 pinch salt (optional)
3 cups crushed cornflakes cereal
3/4 cup real maple syrup
9 large marshmallows
Drain sweet potatoes and put into large mixing bowl. Mash the potatoes with butter or margarine. Salt to taste.
Hand pat mixture into 3 inch diameter balls. Roll in crushed corn flakes and put into 9 x 12 inch greased baking dish. Pour maple syrup evenly over all balls.
Bake at 325 degrees for 40 minutes. The last fifteen minutes put a marshmallow over each ball.
Makes 9 servings
Calories: 287
Total Fat: 5.5g
Cholesterol: 14mg
Sodium: 267mg
Total Carbohydrates: 58.5g
Dietary Fiber: 2.5g
Protein: 2.9g
Print just this recipe. (New window)
See also:
BellyBytes.com Potato Recipes Section
Lighter Sweet Potato Muffins
Sweet Potato Kugel
Orange-Lime Sweet Potatoes
Rosemary Roasted Sweet Potatoes
Moroccan Spiced Sweet Potato Medley
Roasted Sweet Potatoes with Garlic
Sweet Potatoes and Bananas in Rum
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