One of the world’s healthiest foods is the sweet potato. It not only is just sweet like dessert but also good for your cardiovascular health. Sweet Potato is an excellent source of vitamin C. The orange variety also contains beta-carotene which the body converts to vitamin A an antioxidant that helps to fight cancer. In addition, sweet potato is rich in vitamin E, which is vital for healthy skin. Full of fiber, especially the skin, this vegetable can help lower cholesterol and enhance digestive function. This is also one of the low-cost vegetable and easy to grow in your garden (Growing sweet potato http://robbwolf.com/2011/04/20/growing-sweet-potatoes/).
The Center for Science in the Public Interest (CSPI http://www.cspinet.org/) ranked the sweet potato number one in nutrition of all vegetables.
“Points were given for content of dietary fiber, naturally occurring sugars and complex carbohydrates, protein, vitamins A and C, iron and calcium. Points were deducted for fat content (especially saturated fat), sodium, cholesterol, added refined sugars and caffeine. The higher the score, the more nutritious the food.”
Baked sweet potato was awarded a score of 184 points, while the next nearest vegetable (baked potato) received only 83 points.
How to select and store
In the store, buy sweet potatoes that are do not have any cracks or soft spots. They have yellow or orange flesh inside, but its skin can be yellow, orange, red, brown, white or even purple.
Once at home, sweet potatoes should be stored in a cool, dry and dark place. They will stay fresh for about a week. Don’t place them in the refrigerator because cold temperature negatively alters their flavor.
Tips for preparing sweet potatoes
Wash in cold water, you can eat the entire tuber, raw with skin. However, for cooking preparations, It is best to cook sweet potatoes whole if possible because most of their nutrients are near the skins. The skins are very easy to remove after they have been cooked.
Here are some of recipes that feature sweet potato:
- Baked Sweet Potato Fries
- Kumara and Coriander Soup
- Meringue-Topped Sweet Potato Casserole
Baked sweet potato fries are the way to go when you’re cutting back on fat. These baked sweet potato sticks are so flavorful and very quick to prepare. Kids will love these baked fries as well….
Meringue-Topped Sweet Potato Casserole
This lightened-up take on the classic Thanksgiving sweet potato casserole is spiked with crushed pineapple and toasted pecans. We top it with an airy, slightly sweet meringue. …
Potato, nutritionally rich tuberous root vegetable, is a good source of starch and fiber. It is one of the most widely grown perennial crops and is one of the low cost staple food items of the poor population all over the world. Botanically, it belongs to the various perennial subspecies…
Southwestern Potato Skins
Potato skins are a great source of iron, vitamin B-6 and fiber, Serve these with chunky salsa. 2 Tbsp. salsa adds less than 10 calories….
Crispy Potato Skins
114 Calories, 2 g Protein, 27 g Carbohydrates, 4 g Dietary Fiber, 0 g Fat 0 g Sat Fat, 0 mg Cholesterol, 12 mg Sodium…
Recipe Under : Healthy Recipes – Ingredients