15 Reasons to Love Sweet Potatoes by Michelle Schoffro

[Dept of PMM Artists & things]

The holidays are not the only time to break out the sweet potato recipes. Now there are 16 reasons to enjoy these terrific tubers all year round.

1.  Sweet potatoes are readily available, although stores often confuse sweet potatoes and yams and mislabel the two. Orange-colored sweet potatoes are often confused with yams although they are not even from the same family of plants or grown in the same locations. Sweet potatoes can have red, orange, yellow or even purple skin.  They can also have orange white or purple flesh, adding to the confusion between these two distinct tubers.

2.  As the name implies, sweet potatoes are sweet but they won’t cause blood sugar spikes and crashes linked with fatigue and weight gain. The natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy.

3.  Sweet potatoes are also a good source of fiber, which helps with blood sugar regulation and keeping you regular as well.

4.  Sweet potatoes have fewer calories per serving than yams – around 86 calories per  seven tablespoons of mashed sweet potatoes (or 100 grams) compared to 118 for yams.

5.  Sweet potatoes are also slightly higher in protein than yams.  More importantly, the World Journal of Gastroenterology reported that sweet potato contains a protein that inhibits human colon and rectal cancers. The results were dose-dependent meaning that the higher the amount of sweet potato protein, the better the cancer-inhibiting effects.

6.  The high levels of vitamin B6 in sweet potatoes helps reduce the chemical homocysteine in our bodies. Homocysteine has been linked with degenerative diseases, including heart attacks.

7.  Sweet potatoes are a good source of vitamin C, which most people know for its power to ward off cold and flu viruses.  Vitamin C is also essential for bone and tooth formation, digestion, and blood cell formation. Vitamin C also contributes to wound healing and produces collagen to keep skin youthful.  Vitamin C even improves our ability to cope with stress and protect our body against toxins that may be linked to cancer.

8.  These nutritious tubers contain Vitamin D (which is actually a hormone) to support our immune systems and overall health.  This vitamin is primarily made in our bodies when we are exposed to adequate sunlight and contributes to healthy bones, heart, nerves, skin teeth and thyroid gland.

9.  The iron content in sweet potatoes helps with energy levels, as well red and white blood cell production, resistance to stress, proper immune functioning, and the metabolizing of protein, among other things.

10.  Sweet potatoes are a good source of magnesium, a mineral that may be deficient in up to 80 percent of North Americans. Not only is magnesium considered the relaxation and anti-stress mineral, it is critical for healthy artery, blood, bone, heart, muscle, and nerve function.

11.  Potassium is an important electrolyte that helps regulate heartbeat and nerve signals. Like the other electrolytes, potassium performs many essential functions, some of which include relaxing muscle contractions, reducing swelling, and protecting and controlling the activity of the kidneys.  Sweet potatoes are an excellent source of potassium.

12.  The rich orange color found in many sweet potatoes is a visual indication of the high levels of carotenoids that occur in these tubers.  Carotenoids help strengthen our eyesight and boost our immunity to disease; they are powerful antioxidants that help ward off cancer and protect against the effects of aging. Studies at Harvard University of more than 124,000 people showed a 32 percent reduction in risk of lung cancer in people who consumed a variety of carotenoid-rich foods as part of their regular diet.  Another study of women who had completed treatment for early stage breast cancer conducted by researchers at Women’s Healthy Eating and Living (WHEL) found that women with the highest blood concentrations of carotenoids had the least likelihood of cancer recurrence.

13.  The carotenoid beta carotene is the precursor to vitamin A in your body. Vitamin A is a fat-soluble vitamin that supports healthy eyes and skin. Beta carotene has also been studied for its ability to guard against different types of cancer.

14.  Recently researchers discovered a related group of nutrients in sweet potato called batatosides that have been found to have antibacterial and antifungal properties.

15.  New research shows that cyanidins and peonidins found in sweet potatoes may be able to reduce the potential health risk posed by heavy metals.

[Dept of PMM Artists & things]

Spicy Sweet Potato Patties Annie B. Bond

Here is a wonderfully different approach to sweet potatoes: Fragrant little spiced patties, sort of like Indian latkes! Cumin, onion, cilantro and chili pepper make them memorable and truly yummy.

Sweet potatoes are more nutritious than white potatoes, since they are rich in beta-carotenes, so remember this great recipe when Hanukkah rolls around. Meanwhile, these patties could make an eye-opening appearance on your Thanksgiving table, or spice up the festivities at Halloween. They work beautifully as appetizers, side dishes, or even a main course.

INGREDIENTS

1/2 teaspoon whole cumin seeds
4 eggs
5 cups grated sweet potato
1 cup grated onion
3/4 cup chopped fresh cilantro
3 teaspoons diced fresh red chili or 1 teaspoon ground
1 teaspoon salt
1 teaspoon pepper

1. In a small frying pan, toast the cumin seeds until just brown.

2. In a medium mixing bowl, whip the eggs, then mix in remaining ingredients, including the toasted cumin seeds.

3. Heat a large, heavy-bottomed skillet and oil lightly. Drop batter by spoonsful into the pan and cook slowly on each side until cakes are very golden, about 25 minutes. Keep warm under a tea towel while cooking the remaining cakes.

Makes 12 small cakes.

[Dept of PMM Artists & things]

Sweet Potato Fries 3 Ways Cait Johnson

Sure, we know sweet potatoes are healthier than white ones, but last time my son was home, he was weary of the same old mashed stuff and wanted something with a little more crunch and pizzazz. This was the solution.

Make ‘em spicy, sweet, or savory: Any way you do it, these “fries”—actually baked in the oven with a bit of heart-healthy olive oil—are lower in fat than deep-fried, have a lower glycemic index than white potatoes and they come packed with antioxidants as well. So easy, so yummy. Our favorite recipe for sweet potato fries three ways is a keeper, and we include some of our favorite dipping sauces for them, too.

Basic Recipe

2 large sweet potatoes, peeled and cut into wedges or strips
1 tablespoon olive oil
Coarse salt and freshly-ground black pepper, to taste

1. Preheat oven to 425F.

2. Toss the potatoes with the oil, salt and pepper, then place in a single layer on a lightly-oiled baking sheet.

3. Bake 20 minutes, then turn and bake another 20 minutes, until soft inside and crisp outside (if you cut the fries very thin, you’ll want to keep an eye on them to prevent burning). Serve hot.

Serves 4.

Sweet Variation

Sprinkle oiled and salted potato wedges with 1 teaspoon cinnamon and 1 tablespoon Sucanat or other natural sweetener (see the Care2 Directory of Natural Sweeteners). Bake as above. Or sprinkle with Sucanat and cinnamon as soon as they come out of the oven. Or just make the basic recipe and serve fries with this sweet dipping sauce:

Sweet Dipping Sauce
Whisk together 1/2 cup plain or Greek-style yogurt, 1/4 cup maple syrup, and cinnamon to taste. Use as a dip for the baked sweet potatoes.

Spicy Variation

Sprinkle oiled and salted potato wedges with cayenne pepper and/or chili powder to taste and bake as above. Or serve basic fries with this dipping sauce:

Spicy Dipping Sauce
In a small bowl, whisk together 1/2 cup healthy mayonnaise and 1/4 cup chipotle salsa or other favorite salsa (we love the smokiness of chipotle, but we’ve also tried peach salsa and loved the combo of fruity and spicy. Feel free to experiment!).

Savory Variations

Add one minced garlic clove, 1/8 cup freshly-grated Parmesan cheese and some chopped fresh parsley to the fries as soon as they come out of the oven.

Add 1 teaspoon dried rosemary to oiled and salted potato wedges and bake as above. Sometimes we sprinkle these with fresh lemon juice just before serving. (This variation is great with our super-quick version of garlic aioli dipping sauce; just add a crushed garlic clove to your favorite healthy mayo.)

Sprinkle oiled and salted potato wedges with 2 teaspoons curry spices (use regular curry powder, or try 1 teaspoon coriander and 1 teaspoon cumin). Or make this dipping sauce:

Curry Dipping Sauce
Whisk 1/2 cup plain yogurt with 1/2 teaspoon curry paste and use as a dip.

Or just sprinkle your baked fries with a good quality vinegar!

[Dept of PMM Artists & things]

Sweet Potato Cheesecake with Ginger Pecan Crust Melissa Breyer

The first time I had sweet potato cheesecake was at the famed Galatoire’s in New Orleans. It was one of those dizzy food moments where the universe falls away as every cell in your body seems to be rushing, tripping, and scrambling towards the mouth to get in on the action. The exact Galatoire’s recipe is, well, a bit caloric. Instead, here is an ever so slightly healthier version of sweet potato cheesecake, perked up with a nutty ginger crust.

For the Crust:
1 1/2 cups all-natural gingersnap crumbs
1/3 cup finely chopped pecans
1/4 teaspoon fresh minced ginger
3 tablespoons melted butter

For the Filling:
9 ounces organic cream cheese, softened
1/3 cup maple syrup
1/2 cup date sugar (brown sugar may be substituted here)
1 3/4 cups sweet potatoes, mashed
2 large eggs, beaten
1/2 cup organic low fat buttermilk
2 tablespoons cornstarch
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg

For the Topping:
1 cup sour cream, room temperature
1 cup Greek yogurt, room temperature
3 tablespoons organic sugar (or sweetener of your choice)
1 teaspoon vanilla extract

1. Pre-heat oven to 350 degrees.

2. In a medium bowl mix gingersnap crumbs, pecans, ginger and butter until combined. Press mixture with your fingers into the bottom and 1 inch up the side of a 9-inch springform pan. Bake for 6 minutes or until set—do not let it brown. Remove and let cool.

3. Beat cream cheese until smooth and add maple syrup and date sugar. Add remaining filling ingredients and beat well until combined. Pour into crust and bake for 55 minutes, or until set.

4. Stir together topping ingredients and spread over warm cheesecake. Bake for an additional 5 minutes until topping is just set.

5. Cool on a wire rack. Remove springform ring and chill at least several hours, or overnight.

[Dept of PMM Artists & things]

Classic Sweet Potato Pie Recipe Annie B. Bond

Pumpkin just doesn’t appeal to everyone, so that’s where this alternative traditional holiday treat can come in handy. It uses the same homey spices as the Thanksgiving classic, but with sweet potatoes instead of pumpkin for a dense filling and creamy texture.

Many folks prefer sweet potato pie, not only at holiday time, but any time. We can vouch for its anti-oxidant nourishment as well as its spicy, fragrant sweetness.

INGREDIENTS

Dough for 1 crust

Filling

2 large sweet potatoes
1/3 cup granulated sugar
1/3 cup firmly packed light brown sugar
2 large eggs
1 large egg yolk
1 cup light cream or half and half
1 teaspoon vanilla extract
1 teaspoon fresh lemon juice
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
Scant 1/2 teaspoon salt

1. Chill pastry until firm enough to roll, about 1 hour.

2. Preheat oven to 400F. Put sweet potatoes on a large baking sheet. Pierce them deeply with a paring knife several times. Bake until tender throughout (check with a paring knife), about 1 hour. Set aside to cool. When cool enough to handle, scoop out the flesh into a food processor and process until smooth. Dump the puree into a medium-sized bowl. Return 1 1/2 cups of the puree to the food processor. Don’t worry if you come up a little short. If you have extra, save it for another use.

2. On a sheet of lightly floured waxed paper, roll the pastry into a 12-inch circle with a floured rolling pin. Invert the pastry over a 9-inch standard pie pan, center, and peel off the paper. Tuck the pastry into the pan, without stretching it, and sculpt the edges into an upstanding ridge. Place in the freezer for 15 minutes, then remove. Cover the shell with aluminum foil and fill with dried beans to weight it. Bake at 400F for 15 minutes, then remove the foil and beans, and prick the bottom of the crust with a fork several times. Lower the oven temperature to 375F and continue to bake 10 to 12 minutes. Remove and allow to cool.

3. Reduce oven temperature to 350F. Add sugars, eggs, and egg yolk to the food processor and process with the sweet potato puree until smooth. Add the cream, vanilla, lemon juice, cinnamon, nutmeg, and salt and process again until smooth. Carefully pour the filling into the cooled pie shell.

4. Place pie in the center oven rack and bake for 30 minutes, then rotate the pie 180 degrees, so that the part that faced the back of the oven now faces forward. Continue to bake until the center is set and the edge has risen slightly, 15 to 20 minutes.

5. Transfer the pie to a wire rack and let cool. Serve barely warm or at room temperature. Or cover with loosely tented aluminum foil, refrigerate, and serve cold.

Serves 8 to 10.