Sweet Potatoes: Fall and Winter’s All-purpose Vegetable

Sweet potatoes, a traditional fall favorite, are delicious year-round. This versatile autumn vegetable is a mainstay for Thanksgiving and Christmas dinners, especially in the southern United States. While its history extends back 5,000 years to warm climates, it is recognized and grown throughout most of the world. It’s believed to have originated along the Yucatan Peninsula of Mexico and the mouth of the Orinoco River in Venezuela.

Sweet potatoes are not the same as yams or white potatoes. Sweet potatoes belong to the morning glory family, and its flowers look similar. True yams, related to the lily family, are starchy, dry tubers grown in Africa. Their bark-like skin is black or brown with white, purple, or reddish flesh. Grocery stores often identify sweet potatoes with deep orange flesh and copper skin (those we most commonly eat) as yams, but they are not.

Unlike sweet potatoes, white or Irish potatoes are members of the nightshade family (eggplant, tomato, capsicum, petunia). They are indigenous to the Andes region of South America and date back to 7,000 to 10,000 BC. The first known potato crop in North America was grown in Londonderry, New Hampshire in 1719, and the potatoes were known as Irish potatoes because the plants were from Ireland.

Sweet potatoes start mostly from cuttings of small pieces of tuber from the sweet potato known as slips. A single potato can produce fifteen or more slips. Plants produce long stems, five to 20 inches, that grow along the ground. This vegetable grows best in temperatures with abundant sunshine and warm nights.

            China leads in the harvest of sweet potatoes, but it will remain popular in the deep south of the US. Traditionally, sweet potatoes in the Southern US are cured to improve storage, flavor, and nutritional value. Potatoes are dug from the ground and left in the field for two to three hours and then stored in relative high humidity at temperatures of 35 to 90^o F. for five to fourteen days. Properly cured and stored, sweet potatoes will keep for a year at temperatures of 55^o to 60^o F. Storing at refrigerated temperatures or below 50^o F. will injure the root.

            Sweet potatoes are considered one of the vegetables highest in nutritional content. They are high in complex carbohydrates (starches) and a great source of dietary fiber and vitamin A (beta carotene, carotenoid). Sweet potatoes with darker orange flesh have a higher nutritional value than those with lighter color.

            Sweet potatoes can be cooked in a variety of ways. A great way to retain nutrients and enjoy eating is by baking. As they bake, the high starch level in the potatoes tends to caramelize. Not only are they great to eat straight from the oven, but they can also be refrigerated or frozen and used later in preparing other recipes. To bake these simple tasty vegetables, wash potatoes, spray with cooking spray and rub into the outer skin.  Place on a large baking sheet covered with aluminum foil. Space potatoes so they do not overlap or pile on top of each other. Bake at 325^o F. in a preheated oven for 60 to 90 minutes, depending on size of potatoes. Make sure they are barely soft when squeezed lightly. Overcooking will cause potatoes to dry out and lose flavor. Serve immediately or refrigerate and reheat later. While sweet potatoes have a higher calorie count than many vegetables, and I choose to eat them plain, many prefer to slit the potato down the center and add brown sugar and butter.

While fall and winter holidays find sweet potato casseroles as a must for dinners, their goodness extends year-round. Below is a sweet potato bread recipe I acquired from my sister-in-law. This is just one more way to enjoy this healthful and delectable vegetable.

SWEET POTATO BREAD

3 1/3                cups sifted all-purpose flour

1                      teaspoon cinnamon

2 2/3                cups sugar

2/3                   cup vegetable oil

4                      eggs

1 ½                  cups sweet potatoes, mashed

2/3                   cup water

2                      cups raisins

2                      cups pecans, chopped

Combine flour and cinnamon. In a separate bowl, mix sugar, oil, and sweet potatoes. Beat in 1 egg at a time. Dredge raisins and nuts in 1/3 cup flour. Add water and flour alternately to potato mixture, beginning and ending with flour. Spray loaf pans with cooking spray. Fill half full of mixture. Bake at 325^o F. for 1 hour or until bread pulls away from side of pan.

Note: I cut the raisins and nuts to one cup each. It’s your choice.

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Sweet Potatoes or Yams for the Holidays?

Will your traditional Christmas dinner boast of sweet potatoes or yams? Most likely whatever you call that orange-colored root vegetable, you will serve sweet potatoes. A good number of people think of sweet potatoes as yams, regardless of their true identity. Even if it’s sold as a yam, in the United States almost all of this valued vegetable, regardless of color or shape, will be sweet potatoes.

Yams, grown primarily in the Caribbean, have a different taste, texture, and appearance. Sweet potatoes vary in color from the well-recognized bright orange interior to white and even purple. Noted for its high content of vitamin A, vitamin C, manganese, and fiber, it is also high in antioxidants but considered low in calories. It’s all that sugar and butter lathered on them that make the calorie count go ballistic.

Sweet potatoes are a great choice on holiday menus and a versatile addition to any meal from main course to desert. For the holidays, try plain baked sweet potatoes. Bake a batch of medium-sized potatoes about one hour in a 350^o oven. Eat straight from the oven or use for varied dishes.

Treat yourself and your holiday guests to a taste-tempting breakfast. Slice peeled baked potatoes lengthwise and heat. For a special treat, brown slightly in butter and serve with turkey bacon.

If you prefer a sweetened dish with your holiday dinner, cut lengthwise, place in a baking dish, drizzle with lite maple or plain syrup and heat in oven or microwave. This will satisfy a sweet tooth yet have a lot fewer calories than those rich casseroles with extra goodies

In addition to all the nutrients, sweet potatoes are economical this time of year and often on super sales. Take advantage of this great food. Whether you call it a yam or by its correct name, nothing beats a great sweet potato.

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