Sweet Potato

Candied sweet potatoes—love ‘em or hate ‘em, there are some much healthier alternatives. Take a look at these great recipes.

Candied sweet potatoes—love ‘em or hate ‘em, they’re hard to avoid at holiday time. Get past the marshmallow topping, though, and you’ll find “a super-food,” says registered dietitian Brenda Kull of Lehigh Valley Hospital and Health Network: “Sweet potatoes are low-calorie, tasty and very nutritious.”

Grocery stores offer two varieties:
yellow-skinned “sweet potatoes” with dry white flesh and copper-skinned “yams” with moist orange flesh. (Actually, they’re both sweet potatoes; true yams are native to the tropics.) Like other orange veggies and fruits, sweet potatoes are a key source of beta carotene, which our bodies convert to vitamin A. They also contain vitamin C, potassium, fiber—and just 80 calories per half-cup.

Sweet potatoes can be microwaved, baked, french-fried or mashed with a little crushed pineapple or unsweetened applesauce. All these options are lower-calorie than the candied variety. “But if that’s your family tradition, go ahead and enjoy it in moderation,” Kull says. “Just don’t banish sweet potatoes the rest of the year!”

For more sweet potato fun, try these great recipes...

Pineapple-Spiced Sweet Potatoes

6 sweet potatoes
1 can (8 oz.) pineapple chunks
1 Tbsp. margarine
1/4 tsp. salt
1/4 tsp. ginger
1/4 tsp. ground nutmeg
1/4 tsp. orange peel, grated

Directions:
Preheat oven to 375 degrees. Scrub, then bake sweet potatoes until soft, about 45 minutes cool and scoop out pulp into a small mixing bowl. Reduce oven temperature to 350. Drain juice from pineapple chunks into the same bowl as the potatoes and add margarine, spices and orange peel. Beat at medium speed with mixer until fluffy. Stir in pineapple chunks, then pour into a baking dish. Bake 20-30 minutes or until hot. Makes 8 servings.
Per serving: 135 calories, 2 grams protein, 28 grams carbohydrate, 1.5 grams fat

Sweet Potato Oven Fries

4 sweet potatoes
1 tsp. olive oil
1/8 tsp. salt
1 pinch ground black pepper
1/4 cup malt vinegar (optional)

Directions:
Preheat oven to 375 degrees. Scrub potatoes, but keep skins on for more minerals and flavor. Slice potatoes 1/4 inch thick, brush with oil. Place in baking pan, bake 25-35 minutes until golden. Sprinkle with vinegar, salt and pepper. Makes 4 servings.

Nutritional Information:
Per serving: 150 calories, 2 grams protein, 33 grams carbohydrate, 1.5 grams fat.

Honey-Roasted Parsnips with Sweet Potatoes and Apples

(a healthy recipe from the American Institute for Cancer Research)
Canola oil spray
1 1/2 cups peeled, chopped parsnips
1 large sweet potato, peeled and cut into bite-size chunks
2 crisp red apples, peeled, cored and cut into bite-size chunks
1 Tbsp. canola oil
1 Tbsp. honey
2 Tbsp. reduced-sodium ("lite") soy sauce
Salt and freshly ground black pepper to taste

Directions:
Preheat oven to 375 degrees. Spray a baking pan or casserole dish with oil spray and set aside. In large mixing bowl, place parsnips, sweet potatoes and apples; set aside. In microwave-safe bowl, mix oil and honey. Warm in microwave about 10 seconds. Mix in soy sauce. Pour sauce onto vegetables and apples. Toss to coat well. Transfer to baking pan and cover with foil. Bake until very tender, about 1 hour, stirring occasionally. Season to taste and serve. Makes 6 servings.

Nutritional Information:
Per serving: 112 calories, 2 grams fat, 23 grams carbohydrate, 1 gram protein, 4 grams fiber.

Pear Yam Salad

3 fresh pears
1 Tbsp. lemon juice
1 can (17 oz.) sweet potatoes or yams
2 cups grapes, halved and seeded
1/2 cup pecan halves
1 cup mayonnaise
1 Tbsp. honey
1/2 tsp. ground ginger

Directions:
Core pears and cut into chunks, reserving three slices for garnish. Sprinkle with lemon juice. Cut yams into bite-size pieces. Toss with pears, grapes and pecan halves. Blend mayonnaise, honey and ginger for dressing. Toss half of dressing with salad and garnish with reserved pear slices. Pass remaining dressing. Makes 8 servings.

Nutritional Information:
Per serving: 371 calories, 2 grams protein, 30 grams carbohydrate, 27 grams fat.

Sweet Potato Souffle

2 pounds sweet potatoes or yams, peeled and quartered
1/2 tsp. salt
2 Tbsp. butter
1 egg
1/2 cup raisins
3 Tbsp. orange peel, grated
1/4 cup half and half
1/4 tsp. nutmeg, ground
1 cup miniature marshmallows

Directions:
In covered saucepan, cook peeled, quartered sweet potatoes in enough boiling salted water to cover for 25-35 minutes or until tender; drain. Mash in a food processor until smooth. Add salt, butter, egg, raisins, orange peel, half and half, and nutmeg. Blend together. Place in greased souffle dish and top with marshmallows. Bake at 375 degrees for 10 minutes or until marshmallows are browned. Makes 8 servings.

Nutritional Information:
Per serving: 221 calories, 3 grams protein, 42 grams carbohydrate, 4.5 grams fat.

Louisiana Sweet Potato Pancakes

3/4 lb sweet potatoes
1 1/2 cups all-purpose flour
3 1/2 tsp. baking powder
1 tsp. salt
1/2 tsp. ground nutmeg
2 eggs, beaten
1 1/2 cups milk
1/4 cup butter, melted

Directions:
Place sweet potatoes in medium saucepan of boiling water and cook until tender but firm, about 15 minutes. Drain and immediately plunge in cold water to loosen skins. Drain, remove skins, chop and mash. In medium bowl, sift together flour, baking powder, salt and nutmeg. Mix mashed sweet potatoes, eggs, milk and butter in a separate bowl. Blend this mixture into flour mixture to form a batter. Preheat a lightly greased griddle over medium-high heat. Drop batter mix onto griddle by heaping tablespoonfuls and cook until golden brown, turning once when surface begins to bubble.

Nutritional Information:
Per serving: 220 calories, 6 grams protein, 31 grams carbohydrate, 8 grams fat.

This page last updated 12/22/08 10:15 PM