Simply Sweet- Sweet Potatoes

 

Sweet potatoes are a great summer substitute for the usual white potatoes in summer. Maybe its that beautiful bright orange color that reminds you of summer fun or maybe just that it adds a touch of natural sweetness to any meal. Whatever the reason, it works for me! LOL

Just like the white potato, there are hundreds of ways to add this gem to your meal and kids will love it. They can be baked, broiled, sauteed, fried, steamed, grilled, added to salads, soups, casseroles, and make a great dessert option as well!

Food Facts:

  • Orange sweet potatoes are sometimes called yams but yams are actually a very different thing. Sweet potatoes are usually smaller and have a thin peel- Yams are larger and will have a thicker skin ranging from dark brown to pink skin.
  • North Carolina produces more sweet potatoes than any other state in the U.S. Louisiana, California, and Mississippi are the other top producers

History…hmmm:

  • It took 200 years for the English to accept Irish potatoes as being fit for human food, but the sweet potato immediately became a rare and expensive delicacy.
  • African slaves in the South called the sweet potato “nyami” because it reminded them of the starchy, edible tuber of that name that grew in their homeland. The Senegalese word “nyami” was eventually shortened to the word “yam”.

Nutrition Knows:

  • Nutritious sweet potatoes are low in calories (provide just 90 cal/100 g, on comparison with starch rich cereals) and contains no saturated fats and cholesterol; but are rich source of dietary fiber, anti-oxidants, vitamins and minerals even for those with diabetes.
  • They also contain good amounts of minerals like iron, calcium, magnesium, manganese, and potassium that are very essential for body metabolism.

sweetpotato2

 

 

 

 

Recipe of the Day: Here’s a way to add sweet potatoes in 3 ways!

BREAKFAST:

Sweet Potato Zucchini Pancakes
Yields: 2 generous servings, 4 smaller servings

Ingredients:

2 cups shredded zucchini (about 2-3 medium zucchini)
2 cups peeled and shredded sweet potato (about 1 large potato)
4 eggs
1 teaspoon salt
1 teaspoon ground pepper
¼ cup plus 2 tablespoons whole wheat flour
2 tablespoons unsalted butter
Paprika and sour cream, to taste

Place shredded zucchini in a colander and carefully squeeze out excess moisture through the holes. Place zucchini in a large bowl and add sweet potato, eggs, salt, pepper and flour. Stir to combine.

Heat a large cast-iron skillet or griddle over medium heat. Melt 1/2 tablespoon butter in skillet; swirl to coat.

Ladle just under 1/4-cupfuls of batter into the hot skillet, about 2-3 pancakes at a time. Cook until bottoms are deep brown and bubbles begin to form on top, about 3-5 minutes; flip and cook a few minutes more. Remove pancakes from skillet and place on a covered plate while you cook the remaining pancakes. Add more butter to the skillet as necessary.

In a small bowl, stir together paprika and sour cream until you reach desired taste. Serve pancakes warm with sour cream on top.

LUNCH:                                              

Sweet Potato Hummus                                                               

1                  pound           sweet potatoes     roasted
1                  teaspoon       cumin seeds
1                  large    lemon,           juiced
1                  teaspoon       salt
1/4               teaspoon       cayenne pepper
1/8               teaspoon       black pepper
1                  tablespoon     olive oil
3                  teaspoons      brown sugar
Zest             one             orange
1                  tablespoon     tahini*
Pita slices, toasted, or bagel chips
1                  #                 bacon strips
1                  bunch           chives          2” strips

Preparation:

  1. Assemble all ingredients and equipment needed to prepare the recipe.
  1. Bake or microwave sweet potatoes until fully cooked. Allow the potatoes to cool, then remove the skins and discard them, retaining the flesh.
  2. Toast the cumin seeds on low heat, then crush by hand. (Seeds can be crushed by using a mortar and pestle or by smashing between a saucepan and cutting board.)
  3. Add seeds and sweet potato to the food processor together with the lemon juice, salt, cayenne pepper, black pepper, olive oil, brown sugar, orange zest and tahini. Blend until smooth and creamy (you may want to add more salt or sugar depending on the sweetness of the potatoes).
  4. Serve hummus with toasted pita or bagel chips. Garnish with caramelized bacon pieces for height. Veggie version sticks of chives
  1. Properly wrap, label, store, chill and rotate.

DESSERT:

swt pot blondies
Sweet Potato Brownies

SWEET POTATO BROWNIES

“These sweet potato brownies are tasty and loaded with health benefits.”

Ingredients

  • Brownies:
  • 2 cups white sugar
  • 1 cup butter, softened
  • 2 cups grated sweet potato
  • 1 1/2 cups all-purpose flour
  • 1 cup chopped pecans or dried cranberries (optional)
  • 4 eggs
  • 2 teaspoons vanilla extract
  • 1 teaspoon salt
  • Glaze:
  • 1 cup confectioners’ sugar
  • 2 tablespoons melted butter
  • 1 teaspoon milk, or as needed

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Grease a 10×13-inch baking dish.
  2. Beat white sugar and 1 cup softened butter together in a bowl using an electric mixer until smooth and creamy; add sweet potato, flour, pecans, eggs, vanilla extract, and salt, stirring well after each addition, until batter is smooth. Pour batter into the prepared baking dish.
  3. Bake in the preheated oven until a toothpick inserted in the center comes out clean, 30 to 40 minutes.
  4. You may choose to frost with a cream cheese frosting or the glaze recipe below.
  5. Whisk confectioners’ sugar and 2 tablespoons melted butter together in a bowl; add enough milk to make a thin glaze. Spread glaze over brownies while still hot. Cool and slice brownies.
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2 Comments Add yours

  1. Sweet potato brownies sound interesting!

    Like

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