If you are limiting sweet potatoes only to Thanksgiving and holidays, you are missing out on a year full of these wonderful naturally sweet vegetables. They are one of the most nutritious vegetables (ranking 100 points ahead of spinach, broccoli and Idaho bake potatoes in nutrition value) and can be found in the market year-round, however they are “in season” in November and December.
The sweet potato is not a potato at all! Potatoes are tubers; sweet potatoes are roots of a vine. The sweet potato has yellow or orange flesh, and its thin skin may either be white, yellow, orange, red or purple. There is often much confusion between sweet potatoes and yams; the moist-fleshed, orange-colored root vegetable that is often called a "yam" is actually a sweet potato. The "Yam" in our markets refers to sweet potatoes that are grown in Louisiana. When the orange-fleshed, Puerto Rican variety of sweet potatoes was adopted by Louisiana producers and shippers, they called them "yams" to distinguish them from the white /yellow fleshed sweet potatoes grown in other parts of the country. The yam reference became the trademark for Louisiana-grown sweet potatoes. (True yams are from tropical and subtropical regions of the world. True yams contain more starch and less sugar than sweet potatoes) Sweet potatoes produced in the northern states are mostly "firm" and tend to be drier, and yellow in flesh.
This root vegetable is an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C and manganese, and a good source of copper, dietary fiber, vitamin B6, potassium and iron. Both beta-carotene and vitamin C are very powerful antioxidants that work in the body to eliminate free radicals (chemicals that damage cells and cell membranes and are associated with the conditions such as atherosclerosis, diabetic heart disease, and colon cancer. Since these nutrients are also anti-inflammatory, they can be helpful in reducing the severity of asthma, osteoarthritis, and rheumatoid arthritis.
So get stylin’ with sweet potatoes! Enjoy creating the outstanding sweet potato recipes we have provided below...
Sweet Potato Tips:
They should not be refrigerated unless cooked ( temperatures below 55 degrees F. will chill this tropical vegetable giving it a hard core and an undesirable taste when cooked). Store loose in a cool, dark and well-ventilated place, where they will keep fresh for up to ten days.
- Choose those that are smooth, plump, dry and clean. For the most food value, choose sweet potatoes of a deep orange color
- One cup of canned sweet potatoes equals one medium-sized, cooked fresh sweet potato.
- When using canned yams, add them at the end of the recipe because they are already pre-cooked
A Few Quick Serving Ideas:
Baked sweet potatoes are delicious even when served cold, they make a great food to pack in to-go lunches.
Microwave: Choose uniform sizes. Pierce washed sweet potatoes with a fork. Place on paper towel in micro 1 inch apart. Turn sweet potatoes over and rearrange after half of cooking time. Cook on HIGH power level. Cooking time depends on the number of sweet potatoes.
1 4 to 6 mins, 2 6 to 8 mins, 4 12 to 16 mins
They may still feel firm when done. Let stand 5 mins to soften.
Purée cooked sweet potatoes to be used in breads, pies, muffins, soups, fillings for raviolis.
Steam cubed sweet potatoes to be used in salads, stir frys.
Boiled Sweet Potatoes: Boiled sweet potatoes can be used for pies, cookies, casseroles, glazed, candied or frozen.
French Fried Sweet Potatoes: Pare and cut into length-wise strips, about 1/2 inch thick. Heat oil in fryer to 365 degrees F or toss in olive oil and bake! Cool on paper towels to absorb oil.
Grilled: Rub a little olive oil over clean sweet potato skins. Wrap double foil loosely around sweet potatoes. Cook for about 45 minutes.
Sweet Potato Gnocchi with sage/saffron/butter/wine sauce
6-8 servings
Food411’s resident Chef: Chef Silvia
Ingredients
6 medium sweet potatoes (or one per person) cooked and mashed
Flour (semolina or unbleached white) approximately the same amount as the potato
Water (start with ½ cup)
Salt and pepper
Directions
Make a funnel with the flour. Place the potatoes in the center and sprinkle with salt and pepper. Add about 1/4 cup of water and mix. Continue adding water, a little at a time and mix. Keep adding more water until all of the flour and potato combine into a soft, pliable dough. (if the dough is too wet, add more flour...if too dry, add more water). Let the dough rest under a bowl for about ½ hour. Then, starting with a large slice of dough at a time, roll the dough under both hands forming a long approximately ½ inch thick rod. Cut the rod into 1 inch pieces and using your thumb make a grove in each piece by softly rolling your thumb into each piece. While you’re doing this, sprinkle a small amount of flour onto the board or surface that you’re working on to prevent stinking. Continue to make the rods and the gnocchi pieces, setting each one to rest on a cloth covered surface until all the dough is used.
Cook the pasta in a large pot of salted boiling water. Fresh pasta cooks quickly--about 3 to 4 minutes--and the gnocchi will rise to the surface when done. Drain, place in a large bowl and serve immediately with the sauce below.
Sauce
1 large shallot--finely chopped
1/4 cup olive oil
3 tablespoons flour
1/2 cup white wine
1 cup chicken broth
1/2 stick butter
Splash of cream
Pinch of saffron
1 sprig fresh sage--slivered
Saute chopped shallots in the olive oil, over medium heat until soften (but not browned). Add the flour and stir to make a paste (or roux) followed by slowly adding and incorporating the wine (the sauce will begin to thicken quickly) followed by slowly adding and incorporating the broth. Allow the sauce to reduce, stirring occasionally, for about 15-20 minutes. Finish the sauce by adding the butter, cream and saffron, stir, simmer for a minute more. Remove from the heat, add half the sauce to the gnocchi and toss. Plate each dish and top with additional sauce and the slivered sage.
Sweet Potato Tacos
Courtesy of Louisiana Sweet potatoes Commission
Ingredients
6 large sweet potatoes, peeled, cooked and cut 1/4-in. thick
8 6-in. blue corn tortillas
1 cup grated Monterey Jack cheese
1 cup grated white cheddar cheese
1/4 cup chopped cilantro
1/4 cup honey
salt and pepper
olive oil
Directions
Prepare a charcoal grill and allow it to burn down to embers. For each serving, lay 3 slices of sweet potato over half of the tortilla, sprinkle with cheeses, cilantro and honey. Season to taste with salt and pepper. Fold over tortilla and brush with olive oil. Grill for 3 minutes on each side or until crispy and cheese has melted.
Makes 8 serving
Following Recipes courtesy of the NC Sweet Potato Commission "Get it Fresh with Sweet Potatoes" contest winners
Sweet Potato, Corn, and Shrimp Chowder
Carol Edmundson
Brewster, MA
Ingredients
2 tablespoons olive oil
4 medium North Carolina sweet potatoes, peeled and cut into 1/2 inch cubes (approximately 7 cups)
2 strips lean bacon, diced
1 large onion, diced (approximately 3 cups chopped onion)
2 cloves garlic, minced or grated
4 cups chicken stock
1 (16 ounce) bag frozen corn kernels or kernels cut from 4 ears fresh corn
1/2 pound raw medium shrimp, peeled
1 1/2 teaspoons salt
1 teaspoon hot pepper sauce, such as Tabasco
1/2 teaspoon cracked black pepper
2 tablespoons fresh thyme leaves
2 tablespoons chopped fresh dill plus 2 teaspoons for garnish
Garnish: 1/2 cup sour cream (optional)
Directions
In a large stock pot (6-quart or larger), heat olive oil over medium-high heat. Add sweet potatoes and bacon and cook for 3 to 4 minutes. Add onion and garlic and cook for 2 minutes. Add chicken stock and cook until potatoes are just tender but hold their shape.
Remove 1 1/2 cups sweet potatoes from skillet and mash them with a fork. Return mashed potatoes to skillet. Add corn, shrimp, spices, hot sauce, and fresh herbs, stirring to combine. Return soup to a simmer and cook for 5 minutes; be careful not to overcook.
Garnish soup with dill and sour cream, if desired. Soup may be made a few days ahead and chilled. Reheat before serving.
Southwestern Roasted Sweet Potato Salad
Sharyn Hill
Las Cruces, New Mexico
Serves 6
Ingredients:
4 medium North Carolina sweet potatoes, peeled and cut into 1 inch cubes (approximately 6 cups)
1/2 cup plus 2 tablespoons olive oil, divided
1 teaspoon salt
1 teaspoon freshly ground black pepper
1 teaspoon ground cumin
1 teaspoon dried oregano leaves, preferably Mexican
1 can (15.5 ounce) black beans, drained and rinsed
1 small red onion, halved an thinly sliced
1 pint grape tomatoes
1 cup crumbled feta cheese
1/4 cup fresh cilantro leaves, chopped
3 tablespoons fresh lime juice
3 tablespoons fresh orange juice
1 to 2 teaspoons ground chipotle pepper powder
Directions:
Preheat oven to 425°F.
In a large bowl, toss sweet potatoes with 2 tablespoons olive oil. Spread potatoes in a single layer on a large baking sheet. Season with salt, pepper, cumin, and oregano. Bake, stirring occasionally, for 35 to 40 minutes, or until potatoes are fork tender and beginning to brown. Remove from oven. Transfer to a large bowl and let cool slightly.
Add black beans, red onion, tomatoes, feta and cilantro.
In a small bowl, combine lime juice, orange juice, chipotle pepper powder, and remaining 1/2 cup olive oil, whisking to form a smooth vinaigrette. Pour vinaigrette over salad, tossing gently to blend. Chill if desired.
Rosemary-Roasted Sweet Potatoes with Charred Lime Drizzle
Sharyn Hill
Las Cruces, New Mexico
Serves 6
Cooking time: 50 Minutes
Ingredients:
3 North Carolina sweet potatoes (approximately 1 1/2 pounds), unpeeled
1/4 cup extra-virgin olive oil
1 tablespoon finely chopped fresh rosemary
2 cloves garlic, minced
1/2 teaspoon ground coriander
1 teaspoon sea salt
1/8 teaspoon ground cayenne pepper
2 limes, cut in half
Garnish: rosemary sprigs
Directions:
Preheat oven to 375°F. Lightly spray 2 (15x12 inch) rimmed baking sheets with cooking spray; set aside.
Cut sweet potatoes into spears by halving them lengthwise and placing flat side down on a cutting board. Halve again and cut each wedge lengthwise into 1/4 inch slices.
In a large bowl, combine sweet potatoes, oil, rosemary, garlic, coriander, sea salt and cayenne pepper. Toss to coat evenly. Place potatoes in a single layer on prepared baking sheets.
Roast for 45 minutes until tender.
Spray a skillet with cooking spray. Place lime halves in skillet cut side down. Cook over high heat for 2 minutes, or until just charred. Let cool to the touch.
Place roasted sweet potatoes in a serving dish and drizzle with charred limes. Garnish with rosemary sprigs.
Sweet Potato Corn Salad
A refreshing accompaniment to grilled fish, pork or chicken. It does double-duty as a salsa. Serve with blue corn tortilla chips.
Serves 8
Ingredients:
1/4 cup olive oil
2 teaspoons red wine vinegar
2 teaspoons balsamic vinegar
2 teaspoons Dijon mustard
2 teaspoons lemon juice
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon ground cumin
1 1/2 cups peeled, diced sweet potatoes (one 8-10 ounce sweet potato)
1 cup frozen corn
1 can (15 ounce) black beans, rinsed and drained
1/4 cup finely chopped red onion
1/4 cup crumbled feta cheese
1/4 cup chopped fresh parsley (or cilantro)
1 fresh jalapeno pepper, seeded and finely chopped (optional)
Directions:
To prepare dressing, whisk oil, vinegars, mustard, lemon juice and seasonings in a small bowl until well blended. Set aside.
Bring a large pot of water to a boil. Add sweet potatoes and corn and cook for 3 minutes until tender. Drain and cool. In a medium glass bowl mix sweet potatoes and corn with black beans, onion, cheese and parsley. Toss with dressing. Refrigerate at least 1 hour to blend flavors.
Sweet Potato Cranberry Nutbread
Ingredients:
3/4 cup Sweet Potato, cooked, peeled and mashed
3/4 cup brown sugar, firmly packed
1/4 cup butter or margarine, melted
3 eggs, slightly beaten
1 tsp. grated orange peel
1/3 cup fresh orange juice
2 1/2 cups sifted all-purpose flour
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1/4 tsp. ground cinnamon
1/8 tsp. ground mace
1 cup coarsely chopped fresh cranberries
1/2 cup chopped walnuts
Directions:
In large mixing bowl, combine mashed Sweet Potato, brown sugar, butter, eggs, orange peel and orange juice. Sift together flour, baking powder, baking soda, salt, cinnamon and mace; blend into Sweet Potato mixture. Stir in cranberries and nuts. Pour into greased and floured 9x5x3-inch loaf pan. Bake in 350 degrees F. oven for 50 to 60 minutes or until cake tester inserted in center comes out clean. Remove from pan. Cool. Wrap in foil or plastic wrap. Store overnight for easy slicing.
Sweet Potato Chocolate Chip Mini Muffins
Makes 4 dozen
Bite-size muffins that combine sweet potatoes and chocolate chips. Bake some for now and freeze a batch for later.
Ingredients:
2 sweet potatoes (about 6 ounces each)
1 cup flour
2 cups light brown sugar
2 teaspoons cinnamon
1/2 teaspoon salt
2 teaspoons baking soda
1 cup vegetable oil
4 eggs
1 cup mini chocolate chips
Directions:
Preheat oven to 350°F.
Cut sweet potatoes into large pieces. In a medium saucepan, cook in boiling water until tender when pierced with a fork. Drain and cool. Remove skin and puree in food processor or mash thoroughly with a fork. This should yield 1 1/4 cups sweet potato puree.
In a large bowl, combine flour, sugar, cinnamon, salt and baking soda. In another bowl, mix together oil, sweet potato puree and eggs. Make a well in dry ingredients and stir in sweet potato mixture. Fold in chocolate chips. Spoon into mini muffin tins lined with paper cups. Fill to top. Bake 15-20 minutes. Cool on racks.
Sweet Potato Rosemary Soup
Makes 6 to 8 servings
A creamy, savory soup rich in broth & fresh herbs.
Ingredients:
1 tablespoon olive oil
1 large onion, chopped
2 sweet potatoes (6-8 ounces each)
2 carrots
2 cloves garlic, minced
5 cups chicken or vegetable stock
1 tablespoon fresh chopped rosemary
1 tablespoon fresh thyme leaves
2 large Granny Smith apples
1/2 cup heavy cream
Salt and white pepper
Directions:
In a large soup pot heat oil. Sautee onion 5 minutes or until softened. Peel and cut sweet potatoes and carrots into 2-inch pieces and add to pot with garlic. Cook 2 minutes more. Stir in stock and fresh herbs. Peel, core and cut apples into 2-inch pieces; add to soup and bring to a boil. Lower heat and simmer 15-20 minutes until vegetables are tender when pierced with a fork. Using a food processor or blender, puree mixture in batches. Stir in cream. Season to taste with salt and white pepper.
Chicken Tsimmes
A Food411 Staffer’s Family recipe. This "recipe" is from memory and is NOT exact!
Ingredients:
1-2 onions chopped
1 –2 cloves garlic chopped
3 -4 medium sweet potatoes cut into chunks
5 carrots cut into chunks
1 C chicken stock
Salt, pepper to taste
1TB lemon juice (or some lemon zest)
One roasting chicken (remove as much skin as possible)
Directions:
Place all vegetables at the bottom of a pressure cooker, place chicken on top. When cooked (about 15 ibs of pressure for about 8 mins but follow times/setting in your pressure cooker manual) remove chicken and vegetable. Mash all vegetable together and serve with chicken meat that has been removed from the bone. This is so delicious!
For an entire database of Sweet Potatoes Recipes Check out NC Sweet Potatoes.
