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Fall into a Healthier Potato

Insider's Viewpoint: Tyra Carter, Corporate Dietitian, United Superamrkets

Sweet potatoes were always a part of my mother’s southern holiday table that extended hospitality to our family and guests. Candied sweet potatoes were customarily made from scratch and we continue to use this recipe to carry on our family traditions. But sweet potatoes are not just a fall or winter holiday treat.
The colorful sweet potato is a nutrition powerhouse. Though they are traditionally served at holiday meals in November and December, they can be found in grocery stores all year around at an economical price.

There are about 400 different varieties of sweet potatoes and their flesh may be white, orange, yellow, red or purple – with textures ranging from firm, dry and mealy to soft and moist. In general, they are an excellent source of vitamin A and beta-carotene, and a good source of vitamin C, B6, manganese, potassium and fiber (4 grams per medium potato). Beta-carotene is a powerful antioxidant that has been shown to reduce risk for cardiovascular disease and various forms of cancer in the breasts, kidneys and gastrointestinal tract. Antioxidant properties have been shown to reduce blood cholesterol levels, lower blood pressure and even improve eye health. Sweet potatoes are an excellent source of specific phytochemicals (natural plant chemicals) that are associated with healthy aging and memory enhancement.

What is the difference between a yam and a sweet potato? They can be used fairly interchangeably within recipes, but the yam does not have all the nutritious benefits of the sweet potato. Yams contain more starch and less vitamin A and vitamin C. They have a slick texture and a stronger, much less sweet taste than the garden variety sweet potato.

When selecting sweet potatoes, look for small- to medium-sized potatoes that are free of bruises, soft spots and cracks. Darker varieties contain more beta-carotene. Sweet potatoes will stay fresh for about 10 days if stored in a cool, dark, well-ventilated location. Do not put uncooked sweet potatoes in the refrigerator.

When preparing sweet potatoes, thoroughly wash the outside or remove the skin completely to get rid of contaminants that could be on it. Cook immediately after cutting, or place in a bowl of water to avoid dark discoloration that occurs when the flesh comes in contact with air and is oxidized. If left whole with skin on, poke holes in them before baking in the oven or in the microwave. The sweet potato works as an appetizer, side dish, main dish or even dessert with some brown sugar and cinnamon sprinkled on top. It can also be added to soups, muffins or bread to boost the health advantages of these foods.

Here are some of my favorite recipes to get you started!

Christiana Campbell’s Tavern Sweet Potato Muffins
Ingredients:

  • ¼ cup Land ‘O Lakes light butter
  • ¼ cup unsweetened applesauce
  • 1 ¼ cups sugar
  • 2 eggs
  • 1 ¼ cups canned sweet potatoes, mashed
  • 1 ¾ cups all-purpose flour
  • 2 tsp baking powder
  • ¼ tsp salt
  • 1 tsp cinnamon
  • ¼ tsp nutmeg
  • 1 cup fat-free milk
  • ¼ cup pecans or walnuts, chopped
  • ½ cup raisins, chopped
Directions:

  1. Preheat oven to 400 degrees F.
  2. Spray muffin tins with non-stick cooking spray or use paper liners. Cream butter, applesauce & sugar. Add eggs & mix well. Blend in sweet potatoes. Sift the flour with baking powder, salt, cinnamon & nutmeg. Add alternately with the milk. Do not over mix. Fold in nuts & raisins. Fill muffin tins full.
  3. Bake at 400 degrees F. for 20 to 22 min.
Yield: 18 muffins
Source: adapted from The Williamsburg Cookbook, 1975
Nutritional analysis per muffin:
calories 170
calories from fat 30
total fat 3g
saturated fat 1g
cholesterol 25mg
sodium 135mg
total carbohydrate 32g
dietary fiber 1g
sugars 18g
protein 3g
vitamin A 35%
vitamin C 2%
calcium 6%
iron 6%
Tip: Sweet potato muffins can be frozen & reheated.

Apple Sweet Potato Bake
Ingredients:

  • 5 cups thinly sliced sweet potatoes or yams (about 2 medium)
  • 2 cups thinly sliced apples, such as Pippin or granny Smith (about two small)
  • ¼ cup dark brown sugar, packed
  • 2 tablespoons reduced-calorie pancake syrup
  • ½ teaspoon ground cinnamon
  • ½ cup Food Club Apple Juice or orange juice
  • ¼ cup walnut pieces or chopped walnuts
Directions:

  1. Preheat oven to 375°F.
  2. In a large bowl, toss the sweet potatoes, apple slices and brown sugar together. Spoon into a 9×9-inch or similar-sized baking dish.
  3. In a small bowl, blend syrup with cinnamon, then stir in the apple juice. Pour evenly over sweet potato mixture. Sprinkle walnuts over the top.
  4. Cover baking dish with lid or foil and bake 40 minutes. Remove foil and bake about 15 minutes longer (or until apple and sweet potatoes are cooked throughout).
Yield: 6 servings
Source: WebMD, 2006
Nutritional analysis per muffin:
calories 140
calories from fat 30
total fat 3.5g
saturated fat 0g
trans fat 0g
cholesterol 0mg
sodium 30mg
total carbohydrate 28g
dietary fiber 3g
sugars 20g
protein 2g
vitamin A 150%
vitamin C 15%
calcium 4%
iron 4%

Tyra M. Carter, PhD, RD, LD
Corporate Dietitian
United Supermarkets

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