Maple Sweet Potato
This mild and starchy root vegetable is a low-calorie, high-fiber carb option that can be enjoyed sweet or savory.
Sweet Potatoes
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Sweet potatoes are distant cousins of classic russet potatoes and are often mistaken for yams, even though they are not related. The two main varieties are firm, with golden skin and pale flesh; and soft, which have copper skin and orange flesh.
Sweet potatoes are rich in beta-carotene (vitamin A), vitamins B6 and C, potassium and fiber. Soft sweet potatoes are widely used for sweet potato pies and fries.
BUY unblemished small to medium sweet potatoes that are heavy for their size and free of wrinkles, cuts, bruises or sprouts.
STORE unprepared sweet potatoes at room temperature in a dry, dark, cool (not cold) place up to three weeks. Do not wash before storing.
PREP by scrubbing the skins with a vegetable brush to remove grit (if not peeling later).
cook sweet potatoes with the skin on to retain the most beta-carotene and vitamin c.
Mashed
Peel and cube potatoes, then boil for 20 to 30 minutes. Drain water and place cubes in a large bowl. Mash with a potato masher or hand
mixer on low.
Baked
Pierce skin with a fork in several spots. Place on a baking sheet and bake at 400°F for about 45 minutes.
Fried
Cut sweet potato into wedges of desired size and toss with olive oil. Place fries on a baking sheet with nonstick spray and bake at 425°F for about 20 minutes.
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