As we eat through the alphabet we come to sweet potatoes! It might be surprising but sweet potatoes are classified as vegetables. One large baked sweet potato is equivalent to one cup of vegetables.
Sweet potatoes are a great source for vitamin E and are low fat. Sweet potatoes are also different from white potatoes because they have more vitamins and minerals. They contain a lot of beta-carotene, even more than a carrot, and they are a great source of fiber.
Sweet potatoes can be a great substitute for regular potatoes when making fries, potato salad, roasted, boiled, or mashed potatoes. Flavors that go well with sweet potatoes include orange, pineapple, apple, pecan, brown sugar, nutmeg, maple syrup, or cinnamon.
Sweet potatoes are a great food to incorporate into dishes and to bake with because they provide many health benefits and a fun flavor.
These are five ways to cook sweet potatoes:
- Boiling – peel the sweet potato and cut into chunks. Boil for about 25-30 minutes.
- Roasting – peel the potatoes and cut them into wedges. Toss in olive oil and optional herbs. Roast at 375 degrees for 25-30 minutes.
- Bake – put fork into several places of potato to create holes. Bake on baking sheet for 15 minutes at 400 degrees and then 375 degrees for 45-60 minutes.
- Microwave – fast and easy. Pierce potato with fork and bake on high for 5-9 minutes.
- Grill – peel sweet potatoes and slice them. Grill for 4 minutes on each side.
Sweet Potato Cornbread Muffins Recipe
Sweet potatoes can make a great addition to cornbread because of being high in vitamins A and C. This recipe would be great to bring to gatherings or eat as a side with dinner.
Ingredients:
- 5 cups yellow cornmeal
- 1 cup all-purpose flour
- .5 cup turbinado sugar
- 1 tablespoon baking powder
- 5 teaspoons salt
- .5 baking soda
- .25 teaspoon ground ginger
- 75 cups low-fat buttermilk
- 1 cup mashed roasted sweet potato (1 large)
- 4 large eggs, beat lightly
- .25 cup butter, melted
Directions:
- Preheat oven to 425 degrees F.
- Whisk cornmeal, flour, sugar, baking powder, salt, baking soda, and ginger in a large bowl.
- Combine buttermilk, sweet potato and eggs, whisk until smooth.
- Add sweet potato mixture to cornmeal mixture stirring until moistened, then stir in melted butter.
- Transfer batter to greased muffin pans, fill three-quarters full.
- Bake for 18-22 minutes and let cool for 5 minutes.
Serving size: 1 muffin
Written by: Kendall Henry
Sources:
https://www.eatright.org/recipes/snacks-and-sides/sweet-potato-cornbread-muffins-recipe
https://fruitsandveggies.org/stories/iv-for-010312-allison-yoder/
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