Five Ways to Eat Sweet Potatoes

November 23rd, 2014 by Live Well Omaha Kids

Taken from the Hy-Vee Wellness Club newsletter

Sweet potatoes are in peak season, so now is the perfect time to add them to your grocery cart and your weekly menu.  Choose potatoes that feel firm with smooth skin.  Store them in a cool, dark place.

Sweet potatoes earn a perfect NuVal score of 100 because of their high nutritional value.  In fact, one medium sweet potato provides over 100 percent of the daily value of vitamin A.  They are also high in vitamin C with 30 percent of the daily value, and a good source of fiber with four grams.

Believe it or not, covering them with butter, brown sugar and marshmallows is not the only way to serve them. Instead, here are five healthy recipe suggestions for sweet potatoes:

  1. Warm soup.  Sweet potatoes act as a natural thickener in soup recipes because of their starch content.  Try the recipe for Sweet Potato & Black Bean Chili for a new twist on an old favorite.
  2. Festive holiday side dish.  Utilize your slow-cooker as you prepare for holiday guests with this recipe for Glazed Sweet Potatoes and Apples.
  3. Roasted root vegetables.  Chop an assortment of root vegetables (sweet potatoes, parsnips, carrots, rutabagas) into bite-sized pieces, drizzle with olive oil and sprinkle with your favorite herbs or spices.  Roast in a 450-degree oven for approximately 45 minutes or until the vegetables are fork-tender.
  4. Homemade fries.  If you love ordering sweet potato fries in a restaurant, then try cooking some of your own at home.  Slice the sweet potato into sticks, toss with olive oil and a sprinkle of salt, then bake on a cookie sheet for about 25 minutes in a 425-degree oven.
  5. Simple swap.  Substitute sweet potatoes in almost any recipe that calls for white potatoes.  Try them mashed or baked.

With these delicious new recipe ideas, you won’t miss the marshmallows.

Sweet Potato & Black Bean Chili

All you need
1 tbsp plus 2 tsp Hy-Vee Select extra-virgin olive oil
1 medium-large sweet potato, peeled and diced
1 large onion, diced
4 cloves garlic, minced
2 tbsp Hy-Vee chili powder
4 tsp Hy-Vee ground cumin
½ tsp ground chipotle chile
¼ tsp salt
2 ½ cups water
2 (15 oz each) cans Hy-Vee black beans, rinsed
1 (14 oz) can Hy-Vee diced tomatoes
4 tsp lime juice
½ cup chopped fresh cilantro

All you do
1.       Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.
2.       Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.
3.       To make ahead: Cover and refrigerate for up to 3 days or freeze for up to 3 months.

Nutrition information per serving:
307 calories, 8g fat, 51g carbohydrate, 12g protein, 494mg sodium.
Serves 4 (about 2 cups each)

Source: adapted from Eating Well, Inc.

Glazed Sweet Potatoes & Apples

All you need:
6 medium sweet potatoes (2-1/2 pounds), peeled and cut in 1-inch cubes
2 Braeburn apples, cored and cut into 1-inch cubes (no need to peel)
1/2 cup packed brown sugar
1/2 cup apple juice
3 tbsp, melted butter
1 tbsp honey
1 tsp ground cinnamon
1/2 tsp finely grated orange peel
1/2 cup pecan pieces

All you do:
1. Place sweet potatoes and apples in a 3-1/2-quart slow cooker.  In a bowl, mix together brown sugar, apple juice, melted butter, honey, cinnamon and orange peel.  Spoon over sweet potatoes and apples.  Cover and cook on LOW heat setting for 6-8 hours, or on HIGH heat setting for 3 hours or until sweet potatoes and apples are tender.
2.  Meanwhile, in a heavy ungreased skillet, toast pecans over medium-low heat for 5-7 minutes, stirring frequently until nuts begin to brown, then stirring constantly until nuts are golden brown and fragrant.  Sprinkle over potatoes just before serving.

Nutrition Facts per serving (recipe makes 8 servings):
230 calories, 10 g fat, 3.3g saturated fat, 67 mg sodium, 34 g carbohydrates, 4 g fiber, 2g protein, 345% vitamin A, 38% vitamin C, 5% iron, 5% calcium.

Source: Hy-Vee Seasons Holiday Entertaining Cookbook

Yukon Gold and Sweet Potato Mash

Serves 6 (about 2/3 cup each)
Active time: 15 minutes
Total time: 40 minutes

All you need:
1 pound Yukon Gold potatoes, peeled and cut into 1-1/2-inch chunks
1 pound sweet potatoes, peeled and cut into 1-1/2-inch chunks
1/2 cup Hy-Vee low-fat milk
2 tbsp Hy-Vee butter
1 tsp Hy-Vee brown sugar
3/4 tsp salt
1/4 tsp Hy-Vee freshly ground pepper

All you do:
1.       Place potatoes and sweet potatoes in a large saucepan and add enough water to cover. Bring to a boil over high heat and cook until very tender when pierced with a fork, 20 to 25 minutes.
2.       Drain the potatoes, then mash them in the pot to the desired consistency. Place milk and butter in a small bowl and microwave on HIGH until the butter is mostly melted and the milk is warm, 30 to 40 seconds. (Alternatively, place in a small saucepan and heat over medium until the milk is warm.) Stir the milk mixture, sugar, salt and pepper into the mashed potatoes until combined.

Nutrition facts per serving:
151 calories; 4g fat (3g sat, 0g mono); 11mg cholesterol; 26g carbohydrate; 1g added sugars; 3g protein; 3g fiber; 321mg sodium; 369mg potassium. Nutrition bonus: Vitamin A (190% daily value), Vitamin C (20% dv). Carbohydrate servings: 2

Source: adapted from Eating Well, Inc.

The information is not intended as medical advice.   Please consult a medical professional for individual advice.

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