Sweet potatoes are believed to be native to the Americas. Both Louis XV’s and Empress Josephine's fondness of the sweet potato encouraged two short periods of popularity in the late 18th and early 19th centuries. African slaves in the South referred to the sweet potato as “nyami” because it reminded them of the starchy, edible tuber that was developed in their homeland. The Senegalese word “nyami” was eventually shortened to the word “yam”.
Choose sweet potatoes that are dry and show no signs of decay. Good potatoes will also be plump and smooth.
Raw preparation
Sweet potatoes are not generally eaten raw. Before cooking, they should be washed thoroughly to rid them of all dirt. Use a stainless steel knife to cut sweet potatoes. Carbon knives cause sweet potatoes to darken.
Cooking
Sweet potatoes are a popular addition to soups and can be boiled and mashed. They can be grilled over medium coals for about 15 to 20 minutes, or until tender and browning. Sweet potatoes that have been cooked make a tasty baby food.
Baking
Sweet potatoes can be baked at 400 degrees for approximately an hour, depending on their size, or boiled for 20 to 30 minutes. A favorite recipe around the holidays is to mix syrup and brown sugar with cooked sweet potatoes and top with marshmallows to make a sweet potato casserole. Sweet potatoes can also be used in breads and muffins. Sweet potatoes can be cut into strips and baked for crispy fries.
Freezing
Sweet potatoes can be frozen sliced or mashed. They need to be boiled until tender. After boiling, slice or mash them and place them in freezer-safe containers. Add lemon juice to mashed sweet potatoes.
1 lb. = 3 medium sweet potatoes
1 lb. = 1 3/4 cups mashed
Sweet potatoes should not be refrigerated. They should be washed thoroughly, only just before use.
Sweet potatoes are a good source of beta carotene, calcium, iron, thiamine, fiber, vitamin E and vitamin C. Once baked, sweet potatoes provide twice the recommended daily allowance of vitamin A. They are low in sodium and cholesterol-free and are also free of fat and saturated fat.
Nutrition Facts
Serving Size 1 medium, 5" long, 2" diam. (130g) |
| Amount Per Serving |
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Calories 100
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Calories from Fat 0
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% Daily Value*
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| Trans Fat 0g |
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Total Carbohydrate 23g
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8%
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Sugars 7g
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Protein 2g
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Vitamin A 120%
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*
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Vitamin C 30%
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*Percent Daily Values are based on a 2,000 calorie diet.
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Studies have shown that sweet potatoes aid in steadying blood sugar levels and lowering insulin resistance, thus are a good food for diabetics despite its name “sweet”.
Following are U.S. Department of Agriculture prices on some Eastern North Carolina vegetables:
Sweet potatoes: 40-pound carton, U.S. No.1, medium, mostly $15.
* Prices from the USDA's Fruit & Vegetable Market News, May 28
