Posts Tagged ‘yams’

Sweet Potato Postscript

Monday, December 5th, 2016

Before Thanksgiving and going to California, I posted three recipes for sweet potatoes. (Scroll down to next 3 posts in Kitchen Nutrition.) Upon my return last week, I purchased a 3 pound bag of organic Natural Beauty Garnet Yams from A.V. Thomas Produce (USA).The info booklet is so informative that I want to share some of it with you.sweet-potatoesThe first info in the guide asks tis question: What is the difference between a Sweet Potato and a Yam? The answer is a direct quote from the booklet:

Although orange-flesh sweet potatoes (lpomea batata) have traditionally been referred to as yams in part of the United States and Canada, they are not part of the same family and therefore are not true yams

What follows is a list of the 5 different types of sweet potatoes that  the company grows and sells:

  1. Diane/Garnet with red skin and orange flesh
  2. Covington/Beauregard with orange skin/orange flesh
  3. O’Henry/Golden Sweet with yellow skin/white flesh
  4. Oriental/Murasaki with purple skin/white flesh
  5. Stokes Purple with purple skin/ purple flesh

I had no idea there were so many types of sweet potatoes.I  also learned that sweet potatoes are more perishable than other potatoes ands what follows are some tips, abbreviated.

1. Handle with care so they don’t bruise, which shortens their shelf life.
2. Keep is a dry, cool area with good air flow (55-65 degrees F is ideal.)
3. Do not rinse until ready to use, since moisture will cause them to spoil.
4. Do not refrigerate, as this will cause “chill injury” and will affect the taste.
5. You can store sweet potato slices, cubed or mashed, in a tightly sealed container in the freezer for as long as 6 month.

Health Benefits: “Sweet Potatoes are a SUPER FOOD!” (I just list them, while the brochure goes into detail.)

  1. High in fiber.
  2. High in antioxidants
  3. Low Glycemic Index
  4. Excellent source of potassium (among top 3 richest sources)

More ways to add Sweet Potatoes to your diet:

1. Pack a baked sweet potato for lunch, then top with vanilla yogurt or cinnamon flavored applesauce. (I used to bake extras the night before a trip and my kids would eat them cold while traveling in the car. es)
2. Add peeled sweet potatoes to your favorite stew. (I often add them to my Indian kitcheree dish. es)
3. Wash, scrub and peel sweet potatoes into raw strips to enjoy with dips.
4. Blend into a breakfast smoothie or as country fries with eggs. (I would use a baked    or cooked sweet potato for the smoothie. es)
5. Substitute sweet potatoes in recipes that call for regular potatoes or apples.

Several recipes follow in the brochure, but feel free to scroll down below this posting to the recipes Iposted before Thanksgiving.

 

(Mashed) Sweet Potatoes on the Side (for Thanksgiving): Part One

Sunday, November 20th, 2016

Note: This is the first of three sweet potato recipes for Thanksgiving. I will be away the whole week, so I am post-dating them to appear at the beginning of the week. I will respond to comments when I return. Happy, Healthy Thanksgiving. ellesue

This month is American Diabetes Month.  Here is what the American Diabetic Association (ADA) has to say about sweet potatoes, found in the following  link: http://healthyeating.sfgate.com/sweet-potatoes-good-diabetics-1614.html

(Underlining of words is my addition)

Glycemic Index

White potatoes, whether you have them mashed, baked, as french fries or potato chips, have a high glycemic index, which means that their carbohydrates are quickly turned into sugar, which elevates your blood sugar levels after your meal. The glycemic index of sweet potatoes is a lot lower, which is better for diabetes control, according to a 2002 article in the “American Journal of Clinical Nutrition.” Eating sweet potatoes in moderate amounts will help you keep your blood sugar levels in the healthy range even if you have diabetes.

Mashed Sweet Potatoes

mashed-sweet-pot

Note: My mother always made candied sweet potatoes at Thanksgiving. As an adult I realized that sweet potatoes don’t need added sweetener, so my recipes do not have any.

Utensils: large saucepan for potatoes, potato masher, bowl for mashing, bowl for serving
Prep. Time: 15 minutes
Cooking Time: about 1/2 hour
Categories: Gluten Free, Vegan, No Sugar Added (NSA)

Ingredients

6 – 8 sweet potatoes or yams (I like the color and taste organic jeweled yams, but use what your family likes best.)
6-8 cups water (can be saved for soup stock if potatoes are organic)
1-2 Tbl. olive or macadamia nut oil
one tsp. cinnamon powder
1/2 tsp. each nutmeg and cloves (powdered)
Slivered almonds or pecan pieces (optional)

Directions

  1. Put 6 cups water in large saucepan on high heat while scrubbing potatoes.
  2. Scrub sweet potatoes well and cut into chunks; add to water and lower to medium heat. (If needed, add more water to cover the potatoes.)
  3. Cook until sweet potatoes are tender enough to mash. ( Smaller chunks take less time.) Drain, save water for soup stock if the potatoes are organic.
  4. Allow cooked potatoes to cool enough to handle. Peel and place peeled potatoes in a large bowl to mash.
  5. Add spices and oil to bowl and mash the potatoes until lumps are gone.
  6. Transfer to a (heat proof) serving bowl and add nuts, if using.
  7. If not using until later in the day, preheat oven to 350 degrees 1/2 hour before serving and bake the mashed sweet potatoes in the oven to warm and perhaps brown a bit on top.Note: As a side dish, this can serve 6 to 8 people, more or less, depending on how many other side dishes you serve at Thanksgiving or other meal.

     Enjoy!

sw-pot