Sweet Potatoes - not just for Thanksgiving!

The Mighty Sweet Potato – not just for Thanksgiving Dinner

While most of us will be enjoying a helping of sweet potatoes as part of out Thanksgiving dinner I enjoy these wonderful vegetables year round.

The sweet potato (or yam) is a tuber and not actually a root vegetable as the white potato is. The sweet potato is so nutritious an entire native population in New Guinea called the Dani, subsist almost entirely on yams. It is high in complex carbohydrates coming in at 31 grams. Due to its high fiber and vitamin content the sweet potato a much healthier choice than the white potato. The sweet potato also has excellent potassium and magnesium, manganese, B vitamin and folate content.

You probably already know the sweet potato is high in beta carotene and C and that makes it a powerful source of anti-oxidants. Here are some of the other less know benefits of the sweet potato;
• Anti-inflammatory; primarily due to high A, C and magnesium content. This makes it especially excellent for those fighting auto-immune diseases and cancer.
• Digestive aid due to its digestibility, high fiber content and magnesium. Relieves constipation and thought to help prevent colon cancer.
• Believed to help with soothing stomach ulcers due to its vitamin A, C potassium, calcium and fiber content. GERD and IBS sufferers should include it in their diets for this reason.
• Believed to help with asthma, bronchitis and arthritis due to its anti-inflammatory properties
• Excellent for diabetics! Contrary to what many believe sweet potatoes are very effective in regulating blood sugar levels by encouraging proper secretion and function of insulin. Try substituting a sweet potato for rice or white potatoes!

Please remember this food is best purchased in its natural state. The skins actually contain valuable fiber. Canned products are typically loaded with added sugar so avoid those. This vegetable has naturally occurring sugars so you really do not need to add any sweeteners. And you can satisfy your sweet tooth by cooking this beauty in ways that release and concentrate those sugars.

Here are two of my favorite ways to enjoy sweet potatoes -

Roasted Sweet Potatoes (or yams)

Set oven to roast and 350 degrees or bake and 375 degrees

1 medium organic sweet potato or red yam per person scrubbed and cut into bite sized cubes.
Olive oil – enough to cover all cubed potatoes
½ teaspoon of sea salt & pepper
¼ teaspoon ground cinnamon

Toss cubed sweet potatoes or yams with olive oil and season in mixing bowl coating evenly. Line baking sheet with parchment paper (to prevent sticking) and spread mixture out evenly. Bake for 30 minutes or until lightly browned and fork tender. Check after 15 minutes and turn with tongs for browner result.

Variation: try roasting a medley of root vegetables such as carrots, parsnips, white potatoes, and winter squashes.Sprinkle with herbs like rosemary, thyme, and garlic cloves and onions. Left overs can be mad into a "creamy" soup too!

Sweet Potato and Zucchini Latkes

3 or 4 small or 2-3 medium washed organic sweet potatoes or yams grated in food processor
1 medium zucchini squash grated in food processor and squeezed dry in paper towel
1 small sweet onion grated
2 organic eggs lightly beaten
1 teaspoon sea salt
Dash pepper
1/4 teaspoon aluminum free baking powder
2 -3 Tablespoons (depending on how much liquid is in zucchini) Amy’s or Bob’s Red Mill GF Pancake mix or chick pea flour

Olive oil for cooking
Large cast iron or non-stick skillet (or electric frying pan)

Using a food processor with the grating blade grate sweet potatoes, rinse with fresh water and drain and squeeze dry in paper towel. Reserve the sweet potatoes in large mixing bowl. Grate the zucchini and squeeze out excess liquid using a paper towel. Add to sweet potato. Grate Onion and add to mixture. Add seasonings and mix well. In a small bowl combine the GF flour ( or chick pea flour) and the baking powder. Add this to the vegetables and mix in the beaten egg. Combine well.

Heat skillet or fry pan on medium heat and add the oil. Spoon the mixture into the pan as you would pancakes. Allow to brown on one side before turning with a spatula. You can make the pancakes large for a side dish or brunch or into small bite sized cakes for appetizers. I like to serve them with a dollop of a yogurt & dill sauce as an appetizer. Kids will devour them!

Happy Thanksgiving!