Sweet potatoes need no brown sugar or other sweeteners. Mother Nature does a pretty good job all by herself, adding just the right touch to make the orange tubers perfectly sweet. They are one of the least-expensive, most-healthful foods we can add to our diets.
"These beauties are loaded with vitamin A and carotenoids known for their protective factors for eyes, skin and against certain cancers," says Chattanooga registered dietitian and food coach Pamela Kelle. "They also serve up 5 grams of fiber, which is good for our intestinal tract and also provides fullness to kick in the fullness factor and helps satiate your hunger."
Anne BralyBut as delicious and healthful as they are, moderation is key, Kelle warns, because sweet potatoes also contain Vitamin A which "can build up in the fat tissue, leading up to an orange tint to the skin in extreme cases." Not a life-threatening condition, but not so attractive. Think QT tanning lotion. Remember, baby boomers?
Kelle says eating a sweet potato two to three times a week is probably enough.
Compared to their cousin, white potatoes, sweet potatoes have a higher water content and more fiber, which makes them less starchy overall. The carbohydrate content is almost identical, though, Kelle says.
According to the U.S. Department of Agriculture, 2.4 billion pounds of sweet potatoes were produced in 2014. And folks are buying them. Consumption of sweet potatoes has risen from 4.2 pounds per person in 2000 to 7.1 pounds per person in 2011.
More restaurants than ever are serving sweet potato fries and chips. And, while you may think this is a more healthful option over french fries, it's not. You're still getting all the fats, including the dreaded trans fats, from the oil in which they are fried. So Kelle has some suggestions:
* Baked sweet potato fries are delicious and easy to make. Just slice and cut the potatoes into wedges or sticks, cover with olive oil and a little sea salt and bake until crispy. Even most packaged frozen sweet potato fries are fairly low in sodium and salt.
* You can boil sweet potatoes and carrots together, then mash or process them and add them to chicken or veggie broth for a delicious soup.
* Pureed, they make great homemade baby food that most young children will enjoy.
* Try seasoning mashed or whole baked sweet potatoes with herbs such as sage or thyme for a side dish with a different flavor.
* Add cinnamon, cloves and brown sugar to mashed sweet potatoes for a nice warm dessert served with a dollop of vanilla yogurt or ice cream.
Or consider this recipe as a more healthful change from your sugary-sweet potato casseroles this year. And it's a nice addition to your Hanukkah menus when potato latkes will be flipping in skillets across the country starting Dec. 6.
Sweet Potato Cakes (Latkes)Sweet Potato Cakes (Latkes)
4 tablespoons finely-chopped onion
1 medium sweet potato, peeled and shredded
1 medium white potato, peeled and shredded
2 large egg whites, beaten
1 tablespoon flour
2 tablespoons finely-chopped Italian parsley
1 teaspoon kosher salt
1 teaspoon ground cumin
1 teaspoon garam masala
1 large garlic clove, minced
1/2 cup olive oil
Sour cream, chutney or savory relish, such as Harry and David's pepper and onion relish, for toppings
Place chopped onion and shredded potatoes in paper towel-lined colander, pressing to release liquids. Transfer mixture to large bowl and combine with egg whites, flour, parsley, salt, cumin, garam masala and garlic. Heat olive oil in large skillet over medium-high. Scoop potato mixture by 1/4 cupfuls into hot oil, pressing down with spatula to flatten to desired thickness. Fry for about 3 minutes on each side or until golden brown. Drain on paper towels and keep warm in 300-degree oven until ready to serve. Serve with desired toppings. Makes 6-8 cakes.
Contact Anne Braly at abraly@timesfreepress.com.