LIKE CRANBERRIES, SWEET POTATOES ARE A FOOD many Americans serve only at Thanksgiving—and maybe again at Christmas. That may be due to the fact that, although they’re available year around, they are in season during the months of November and December. Or it may just be that sweet potatoes and holiday feasting are so closely linked in our minds that we have a hard time treating them as everyday fare. Whatever the reason, we’re missing out on a lot by relegating these delicious, nutritious root vegetables to one or two meals a year.
Not only are sweet potatoes almost dessert-like in their sweetness, but they’re also packed with important nutrients.
They’re an excellent source of vitamin A, a very good source of vitamin C, and a good source of potassium, iron, copper, vitamin B6, and dietary fiber. Sweet potatoes are also loaded with antioxidants—substances that protect our cells from being damaged by unstable molecules known as free radicals.
You say potato…
Though “yam” and “sweet potato” are often used interchangeably, these terms actually refer to roots found in different plant families. True yams are members of the Dioscoreae family and are native to Africa. The word “yam” is likely derived from the West African word “nyami,” which means “to eat.” Yams have rough, brown or black skin, and their flesh can be off-white, purple, or red. These roots, which can grow to be quite massive, are seldom sold in America.
Sweet potatoes are members of the Convolvulaceae family (the same family that includes morning glories) and are native to Central America. The skin of the sweet potato can be orange, yellow, white, red, or purple, and its flesh is either yellow or orange. Whatever name you know them by, these are the roots most Americans are familiar with.
Selection and storage
When choosing sweet potatoes at your local market, look for roots that are firm and free of bruises, soft spots, or cracks. Low temperatures ruin the flavor of these roots, so forgo those sold in the refrigerated section of your grocer’s produce department. Also, avoid storing sweet potatoes in your home refrigerator unless they’ve already been cooked. Instead, store them loose (not in a plastic bag) in a cool, dark place that receives good ventilation. They can remain fresh for up to ten days when stored under these conditions.
Preparation
The skin of sweet potatoes may have been treated with dye or wax, so peeling is recommended before eating or cooking. An exception can be made with organically grown roots, which should not have been dyed or waxed so you can safely eat the entire tuber. Once you’ve peeled or cut the tuber, you should cook it immediately as the flesh will darken with exposure to air. Alternatively, you can keep the peeled or cut sweet potato completely immersed in water to prevent oxidation until you’re ready to cook or eat it.
And there are lots of delicious ways to enjoy sweet potatoes—such as the following recipes:
Mashed sweet potatoes with honey
2 cups warm mashed sweet potatoes
1/4 tsp. salt
1 Tbs. light brown sugar
2 Tbs. honey
2 Tbs. butter
1/2 cup milk
1 cup miniature marshmallows
Blend sweet potatoes, salt, brown sugar, honey, butter, and milk. Spoon into a buttered 1-quart casserole. Top with marshmallows. Bake at 350 degrees until marshmallows are browned. Serves 4.
Dilled sweet potato soup
Prepare the day before serving:
4 leeks (white parts only) cut into 1/2-in. slices
1 Tbs. olive oil
4 large sweet potatoes, peeled, sliced 1/2-in. thick
1/4 tsp. salt
1/4 tsp. white pepper
6 cups chicken stock, defatted
1/2 cup light sour cream
2 Tbs. fresh dill, finely chopped
In a large pot, sauté leeks in oil about 5 minutes or until soft. Add potatoes, salt, pepper, and stock and bring to boil. Lower heat to medium and cook, uncovered, for 15 minutes; let cool to room temperature. Purée in a blender. Chill overnight. Pour into bowls; top each with a dollop of sour cream and a pinch of dill. Makes 6 servings.
Sweet potato pie
4 ounces butter, softened
2 cups cooked and mashed sweet potatoes
2 cups granulated sugar
1 small can (5 ounces, about 1/2 cup plus 2 Tbs.) evaporated milk
1 tsp. vanilla
3 eggs, beaten
1 1/2 tsp. cinnamon
2 prepared pie shells, unbaked
Mix butter, potatoes, sugar and evaporated milk until well blended. Add vanilla, eggs, and cinnamon; mix well. Pour into the prepared pie shells. Bake in a 350° oven for about 1 hour, until set. Makes 2 pies.
Chicken, pineapple and sweet potato kabobs
2 lbs. chicken breasts
1 1/2 cups pineapple juice
1/4 cup soy sauce
1 Tbs. minced garlic
1 tsp. ground ginger
1 large green bell pepper, seeded and cut into chunks
1 sweet potato
1 onion, cut into chunks
1 pineapple, cut into chunks
Trim any fat and cut chicken into chunks. In a 2-quart glass dish, mix pineapple juice, soy sauce, garlic, and ginger. Add chicken and refrigerate overnight or for several hours. Prick a sweet potato with fork and microwave for 4 to 6 minutes until it begins to soften. Peel and cut into chunks. Assemble the meat, green pepper, sweet potato slices, onion and pineapple on skewers, without crowding the pieces together, and grill on a hot grill, about 15 minutes or until done, basting with marinade. Makes 8 skewers. ✲
