Something About Sweet Potatoes

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions. Research suggests that increasing consumption of plant foods, like sweet potatoes, decreases the risk of obesity, diabetes, heart disease, and overall mortality. A diet including fresh fruit and vegetables may also promote a healthy complexion, increased energy, and overall lower weight.

Although there is much confusion, sweet potatoes are not a type of yam, and yams are not a type of sweet potato. They are both tuberous root vegetables that come from a flowering plant, but they are not related and actually don't even have a lot in common.

There are many varieties of sweet potatoes, which come from the morning glory family. Skin color can be white, yellow, red, purple, or brown, while the flesh can be white, yellow, orange, or even orange-red. These vegetables have an elongated shape with tapered ends.Among the numerous varieties of sweet potatoes grown in the U.S., there are two major types.

1. Firm sweet potatoes, which have a golden skin and paler flesh.
2. Soft sweet potatoes, which have copper skin and orange flesh.

The two types of sweet potatoes cook differently. Firm sweet potatoes still remain firm and a little waxy after cooking, while the soft variety becomes creamy and fluffy.

Sweet potatoes pack a powerful nutritional punch. One medium-baked spud with skin contains just 103 calories and over 400 percent of your daily vitamin A requirement. Sweet potatoes have more grams of natural sugars than regular potatoes, but they provide a higher nutrient content with fewer calories. Sweet potatoes also contain high amounts of fiber and potassium. The high fiber content of sweet potatoes helps improve digestive health. The high potassium content helps with regulating fluid balance and controlling the electrical activity of the heart and other muscles.



Sweet potatoes are very versatile. There are numerous ways to prepare them such as: baked/roasted, toasted, and microwaved. The fastest way to prepare a sweet potato is in the microwave.  Sweet potatoes pair well with both savory and sweet foods.  They are delicious to eat on their own and easy to add to in any recipe: casseroles, salads, Buddha bowls, burritos, etc. So turn your taste buds on and start adding sweet potatoes into your diet.  They will keep you happy and healthy!


Sweet Potatoes on Biteable.

Sweet Potato Red Lentil Soup

Yield: 2 quarts

Ingredients:

1/2 tbsp. Olive Oil
2 large sweet potatoes, peeled and diced
3 large carrots, peeled and diced
1 apple, peeled, cored and diced
1 onion, diced
1/2 cup red lentils
1/2 tsp. fresh ginger, minced
1/2 tsp. black pepper
1 tsp. salt
1/2 tsp. cumin
1/2 tsp. chili powder
1/2 tsp. paprika
4 cups vegetable broth

Directions:

1. Heat olive oil in pot over medium-high heat. Place chopped sweet potatoes, carrots, apple, and onion in pot. Stir and cook apples and vegetables until onions are translucent, about 10 minutes.
2. Stir lentils, ginger, ground black pepper, salt, cumin, chili powder, paprika, and vegetable broth into pot with apple and vegetable mixture. Bring soup to a boil over high heat, then reduce heat to medium-low, cover, and simmer until lentils and vegetables are soft, about 30 minutes.
3. Working in batches, pour soup into a blender, filling pitcher no more than halfway full. Hold down lid of blender with folded kitchen towel, and carefully start blender, using a few quick pulses to get soup moving before leaving it on to puree. Puree in batches until smooth and pour into clean pot. (Alternately, use a stick blender and puree soup in additional cooking pot.)
4. Return pureed soup to cooking pot. Bring to a simmer over medium-high heat, about 10 minutes. Add water as needed to thin soup to preferred consistency. Serve with yogurt or sour cream for garnish.

Make It A Meal! Looking for the perfect addition to Sweet Potato Red Lentil soup? Taken from inspiredbymarisa.com, this salad is infused with flavor thanks to a heaping helping of fresh cilantro with a garlicky lime dressing that ups the crunch from cucumbers, tomatoes, and onions for a simple side dish or topping for greens.  Add your favorite fruit on the side to make it a complete meal.



Fresh and Easy Garbanzo Bean Salad
Yield: 12 servings
Serving Size: ¾ cup

Ingredients:

1 15 oz. can garbanzo beans, rinsed and drained
1 15 oz. can black beans, rinsed and drained
1 15 oz. can yellow sweet corn, rinsed and drained
1 English cucumber, diced
1 pint cherry tomatoes, sliced into halves
1/2 yellow sweet onion, diced
1/4 cup finely chopped cilantro

Dressing:
1/4 cup extra virgin olive oil
2 tbsp. lime juice
2 cloves garlic, finely minced

Directions:

1. Add all ingredients to a large bowl and cover mixture with dressing. Toss salad mixture gently with dressing.
2. Refrigerate for 1-2 hours before eating. Enjoy!

Garbanzo Bean Salad Sweet Potato Red Lentil Soup