Nutrition

The versatile sweet potato: Recipes

Raw sweet potato on a vintage wooden table, in a bowl on top of a towel

I don’t know about you but when the weather is cold and the sky is gloomy, I tend to crave my comfort foods. Whether it’s a bowl of hot creamy soup, or a savory snack, sweet potatoes bring back many fond memories.

A very versatile vegetable, you can mash, bake, roast or even puree. The sweet potato’s deep orange flesh makes it a nutritional powerhouse. Not only is it chalked full of fibre, it also has beta carotene. This promotes a healthy immune system, healthy skin, good eye health and vision for your baby.

How to buy:
Select medium sweet potatoes, they are easier to work with. Avoid those with bruises or cracks.

How to store:
Store sweet potatoes in a cool, dark place for about 1 week. Do not refrigerate. Handle with care as they bruise easily.

How to prepare:
Scrub sweet potatoes with a brush while rinsing under cool water. Cut off any bruised parts. For added fibre leave the skin on.

Use sweet potatoes to make the following delicious and simple recipes:

Thai Sweet Potato Soup

You will need:

Bowl of fresh homemade sweet potato soup

  • 2 tsp vegetable oil
  • 1 medium onion, chopped
  • 2 tsp red curry paste
  • 2 tbsp lemon grass, chopped
  • 5 medium sweet potatoes, peeled and chopped
  • 4 cups vegetable broth
  • 1 can (14oz) light coconut milk
  • 2 tsp coriander, fresh, chopped (optional)

Directions:

  1. Heat vegetable oil in a large pot. Sauté onion, lemon grass and red curry paste until soft.
  2. Add sweet potatoes, vegetable broth and light coconut milk. Cook until the potatoes are soft.
  3. Puree mixture using a blender, food processor or hand blender until smooth and creamy.
  4. Reheat soup on medium heat.
  5. Garnish with coriander

Makes 8 servings

Nutritional Information:
Per serving: 130 calories, 4 g fat, 2 g saturated fat, 0 g trans fat, 0 mg cholesterol, 220mg sodium, 22g carbohydrate, 4 g fibre, 6 g sugar, 2 g protein, 230% DV vitamin A, 6% DV vitamin C, 4% DV calcium, 4% DV iron.

Sweet Potato Baked Fries

You will need:a bowl of baked herbed sweet potato wedges on a wooden surface

  • 4 sweet potatoes, washed and peeled
  • 2 tbsp olive or canola oil
  • Pepper to taste
  • Garlic powder, chili powder, parmesan cheese, optional

Directions:

  1. Pre-heat oven to 400°F
  2. Cut sweet potatoes into small sticks (about ½ inch thick). Put sweet potatoes in a large bowl and coat well with oil.
  3. Arrange the sweet potatoes in an even layer on a large baking sheet lined with parchment paper. Bake for 10 mins. Turn the fries over and bake for another 10 minutes until slightly crispy.
  4. Season to taste with pepper and other spices or parmesan cheese, if desired. Serve immediately.

Makes 8 servings

Nutrition Information:
Per serving:  80 calories,3.5 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol,20 mg sodium, 12 g carbohydrate, 2g fibre, 4 g sugar, 1 g protein, 220% DV vitamin A, 20% DV vitamin C, 2% DV calcium, 2% DV iron.

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