Ode to the Sweet Potato!

How do I love thee? Let me count the ways.

I love thee to the depth and breadth and height my tummy can reach.

When feeling hungry you give Vitamin A, C, B6 and fiber.

Oh my sweet potato, for the health benefits I ever seek.

 

I know, I know - not the best poet…

 

I wanted to share our love of sweet potatoes because typically, most people only think of making sweet potatoes around Thanksgiving, but they should be enjoyed year round. My family is not big on regular potatoes, but sweet potatoes are a staple in our house and we do enjoy them so.

 

Plus they are chocked full of nutrients we need.

 

Recent research shows that Sweet potatoes contain unique root storage proteins that have been shown to have significant antioxidant capacities which we all need to keep us healthy and strong. Sweet Potatoes are also an excellent source of vitamin A (beta-carotene), a great source of vitamin C and manganese, and a good source of copper, dietary fiber, vitamin B6, potassium and iron.

 

Storing Sweet Potatoes:

Our delicious little veggie should be stored in a cool, dark and well-ventilated area. They have the capacity to keep fresh for up to ten days, but you should always remember to keep them out of the refrigerator.

Sweet Potatoes Ideas:

If you buy organically or locally grown sweet potatoes you can eat the entire vegetable – skin and all. However, commercially grown sweet potatoes need to be peeled before eating because sometimes the skin is treated with a dye or wax that’s not good for you. You can boil them with the skins on, but just peel it off after cooking.

Here a few great ideas for eating your sweet potatoes. Your whole family will enjoy these…

Take cooked sweet potatoes and purée them with bananas, maple syrup and cinnamon. This is great for your toddlers who are just starting to eat solid foods. The banana along with the sweet potato is a fabulous combination that is healthy and quite tasty. For the rest of the family, top with pecans to add a little protein and serve as a nice side dish.

Many desserts are made with sweet potatoes like sweet potato pie, bread, muffins and even pudding!

Instead of traditional baked potatoes, try baking sweet potatoes. Serve with a little brown sugar and yogurt butter for what will soon become a family favorite. And as you begin to think about packing those lunches for school, baked sweet potatoes are scrumptious even when they are cold so they tend to make a great food to pack in lunch pals.

Here is a complete meal  for the whole family with one of our favorite veggies -

Sweet Potato Pot Pie with Ham

Ingredients:

2 cups of peeled, cubed sweet potatoes
2 cups cubed cooked ham
1 cup of chopped onion
2 cups canned chicken broth ; divided
1/2 cup all purpose flour
1 cup skim milk  
1/2 cup of finely chopped pecans
One 9-inch refrigerated pie crust
Nonstick cooking spray
7×11 baking dish

Directions:

Preheat oven to 350ºF.

1.      Spray bottom of pot with nonstick cooking spray and sauté onion over medium/high heat until translucent.

2.      Add sweet potatoes and 2/3 of a cup of chicken broth. Bring mixture to a boil, then lower heat and simmer until sweet potatoes are soft. (about 10-15 minutes)

3.      Slowly add milk and ham. Bring to a boil and transfer the mixture to a 7×11 inch baking dish that has coated with nonstick cooking spray.

4.      Sprinkle the pecans on top of the mixture.

5.      Unfold crust and cover the baking dish.

6.      Bake for 30 minutes or until the crust is brown.