Sweet potatoes are one of the highest ranked vegetables on the nutrition scale. They’re essentially a perfect food; what can be termed a “superfood.” They’re high in fiber, Vitamin A, Vitamin C, Vitamin B6, potassium and manganese. They can also help stabilize blood sugar, which means they’re a good choice for diabetics. They’re relatively low in calories for all of the nutritional power they pack, at approximately 95 calories each.
Most people have probably tasted sweet potatoes in the traditional Thanksgiving side dish made with brown sugar, marshmallows and nuts. However sweet potatoes can be used in many different ways; savory as well as sweet.
Let their pure flavor and goodness shine by simply roasting them. Cut them into cubes and toss with salt, pepper, and a drizzle of olive oil. Roast at 425 degrees until golden brown. You can also use this same method for sweet potato fries, just cut them into large wedges. Substitute the pepper with a little cinnamon for a treat.
Prepare sweet potatoes just as you would regular mashed potatoes. When mashing add some warm lowfat milk, a tablespoon or two of light butter, a light zesting of nutmeg and 2 teaspoons of vanilla. You can serve them as is or turn into an oiled casserole, top with a dusting of ground walnuts and bake until walnuts are golden brown.
Slice sweet potatoes in half and bake at 350 degrees until soft and done. Let cool and spoon out flesh into a bowl or blender. Mix the flesh with an equal amount of lowfat ricotta, a clove of minced garlic, grated nutmeg, shredded lowfat mozzarella, salt, and pepper. Use as a filling for pasta shells, ravioli, or manicotti and top with a lowfat white sauce and some grated Parmigiano or Romano cheese. Bake at 350 until bubbly and golden brown on top.
Wrap sweet potatoes in foil and bake at 350 degrees for about an hour. Slice them and eat them just like regular baked potatoes or top with grated lowfat jack or mozzarella, a dollop of light sour cream, and sliced green onions or chives.
Sweet potatoes can also make delicious and healthy desserts. Use sweet potato puree in place of canned pumpkin for an even richer, sweeter flavor and texture. Make your favorite light cheesecake recipe and use pureed sweet potatoes in the batter. Pour the batter into greased muffin cups and bake until set. Let them cool and then pop them out and top with light topping for a light treat or snack. You can also sweet potato puree as a substitute for carrots in carrot cake or muffins.
Sweet potatoes have a naturally sweet flavor that doesn’t need a lot of extra enhancement. Their taste, texture, and bold color lend well to many different preparations. No matter how you cook them, make sure to include this superfood into your healthy diet.
