Sweet Potatoes

Do you know......? :

  • 1 cup serving of sweet potatoes contain 65% of daily amount of Vitamin C?
  • Sweet Potatoes are a great source for calcium, folate, and potassium
  • Sweet potatoes are a low glycemic food!  Sweet potatoes have an index of 17 which can be compared to a white potato with the index of 29
  • 90% of the world’s crops are grown in Asia
  • Sweet potatoes are great for your skin due to their vitamin A content!
  • Help reduce muscle cramps due to the potassium content
  • The Tater Day Festival, one of the few festivals devoted to sweet potatoes, is held in Benton, Kentucky each year!
  • Color-related phytonutrients (Cyanidins and Peonidins) help to lower the risk posed by heavy metals and oxygen radicals in the digestive tract

Want a recipe idea for sweet potatoes? Try to following recipe from Eating Well -- It's delicious!

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Sweet Potato Fritters with Smoky Pinto Beans

4 servings, 2 fritters & 1/2 cup beans each | Active Time: 35 minutes | Total Time: 45 minutes

Ingredients

  • 1 large sweet potato (about 1 pound)
  • 3 tablespoons canola oil, divided
  • 1 medium onion, chopped
  • 2 large poblano peppers or small green bell peppers, chopped
  • 1 15-ounce can pinto beans, rinsed
  • 1 1/4 teaspoon smoked paprika (see Note), divided
  • 3/4 teaspoon salt, divided
  • 3/4 cup fine yellow cornmeal
  • 1/4 cup all-purpose flour
  • 3/4 teaspoon baking powder
  • 1 large egg, lightly beaten
  • 1/4 cup water
  • 4 lime wedges for garnish

Preparation

  1. Preheat oven to 425°F. Coat a baking sheet with cooking spray.
  2. Prick sweet potato in several places with a fork. Microwave on High until just cooked through, 7 to 10 minutes. (Alternatively, place in a baking dish and bake at 425ºF until tender all the way to the center, about 1 hour.) Set aside to cool.
  3. Meanwhile, heat 1 tablespoon oil in a large saucepan over medium heat. Add onion and peppers and cook, stirring occasionally, until softened, 4 to 6 minutes. Set aside 1/2 cup of the mixture. Add beans, 1/2 teaspoon paprika and 1/4 teaspoon salt to the pan. Cook, stirring occasionally, until heated through, about 2 minutes. Cover and set aside.
  4. Whisk cornmeal, flour, baking powder, the remaining 3/4 teaspoon paprika and 1/2 teaspoon salt in a medium bowl. Peel the sweet potato and mash in a large bowl with a fork. Stir in the reserved onion-pepper mixture, egg and water. Add the cornmeal mixture and stir until just combined.
  5. Form the sweet potato mixture into eight 3-inch oval fritters, using a generous 1/4 cup for each. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Cook 4 fritters until golden brown, 1 to 2 minutes per side. Transfer to the prepared baking sheet. Repeat with the remaining fritters and oil.

Bake the fritters until puffed and firm to the touch, 8 to 10 minutes. Serve the fritters with the reserved bean mixture and lime wedges, if desired.

Recipe Review: Fruity Roasted Sweet Potatoes!

Hi NutriFocus Family! I’m so happy to be back and blogging with you guys! I promise the blogs will begin to be more consistent now that I’m back in my normal routine!  I want to make the NutriFocus Blog ALL ABOUT YOU in 2011! Please send me topic request or if you are more bold, your very own blog to appear as a guest blogger!  I look forward to receiving feedback from you guys!

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Fall 2010 075
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Fall 2010 113

One thing I love about the holidays is just how DIFFERENT everyone’s holiday celebrations can be! My family is pretty traditional, but none the less, every year I love it more and more!  I was fortunate enough to have my entire immediate family around me on Christmas Day!  My brother George and his family arrived first (Kristi, Slayden, and Claudia) from Kansas!  Mike and I were the next to arrive. And my brother Will and his family (Greer and Hartwell) arrived the afternoon of Christmas Day!  It was such a joy to spend quality time with everyone, as it is very hard to all get together the older we get!

Slayden and Poppy Christmas Eve II
Slayden and Poppy Christmas Eve II

Throughout the time at home we were fed many many delicious dishes, but the recipe review is on a particular dish that my sister-in-law (Kristi) shared with my mother!  Fruity Roasted Sweet Potatoes (recipe posted at end of blog) were a perfect choice for Christmas dinner because it not only added great flavor to the meal, it also brought vibrant colors to the entire display of food. The bright orange of the sweet potatoes and deep burgundy of the cranberries really added a holiday touch!

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Fall 2010 139

I was excited to try this dish, but also a nervous since I’m not a fan of the tartness of real cranberries.  The first bite definitely opened up my eyes to a new taste for cranberries. Due to the long roasted time, the cranberries had softened and formed a sweet taste. The flavors mixed together in a way that was unlike any dish I’ve ever tasted!  The nuts and coconut helped add additional texture and depth to the recipe!  This is a great recipe to keep on your holiday table!!  Since we are a traditional family, we served this dish with Smoked Ham, Green Bean and Shoepeg Corn Casserole, and dessert which was a choice of:

Edgar’s Holiday Sugar Cookie & holiday petifores, Scooby Snacks,

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Fall 2010 129

or

Sugaree’s Strawberry Cake!

Sugaree's
Sugaree's

Of course I chose the strawberry cake from Sugaree’s Bakery (www.sugarees.com). This top-notch bakery is located in New Albany, Mississippi. I learned of this bakery by tailgaiting in the Grove at Ole Miss!  This cake is a staple under most tailgating tents within the city limits of Oxford, Mississippi. Sugaree’s has recently started delivery cakes via mail and ordering is easy now that it is online!  If you are in need of a cake, do not hesitate!  Their strawberry and caramel cake are the absolute best around!

Fruity Roasted Sweet Potatoes

3 sweet pot peeled and cubed                              1 1/2 T. packed brown sugar

2 granny smith apples peeled and cubed                1 1/2 T. chopped walnuts

2 T. olive oil                                                         1/4 c. sweetened flaked coconut

1 C. fresh cranberries                                             1 tsp ground ginger

1 T. honey                                                              1 tsp cinnamon

1/4 tsp salt

Combine potatoes, apples and oil in lightly greased 13 x 9 pan. mix well. sprinkle cranberries on top and drizzle with honey. bake uncovered at 450 for 10 min. reduce heat to 350 and bake 45-50 min (mine needed longer--just keep checking your potatoes). mix together brown sugar and remaining ingredients. sprinkle over potatoes and bake 5 more minutes