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:
- 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:
- Heat vegetable oil in a large pot. Sauté onion, lemon grass and red curry paste until soft.
- Add sweet potatoes, vegetable broth and light coconut milk. Cook until the potatoes are soft.
- Puree mixture using a blender, food processor or hand blender until smooth and creamy.
- Reheat soup on medium heat.
- 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:
- 4 sweet potatoes, washed and peeled
- 2 tbsp olive or canola oil
- Pepper to taste
- Garlic powder, chili powder, parmesan cheese, optional
Directions:
- Pre-heat oven to 400°F
- Cut sweet potatoes into small sticks (about ½ inch thick). Put sweet potatoes in a large bowl and coat well with oil.
- 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.
- 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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