SWEETPOTATOESOR

SWEET POTATOES ?

presented by HARRIET RUBAMBE

‘Sweetpotato’ (as one word)

is now

the preferred spelling

rather than

Sweet Potato

THE HISTORY OF IT ALL

• Sweetpotatoes were actually born in Mexico, Central, and South America, as well as the West Indies.

• Their botanical name, Ipomoea batata, was derived from the American Indians of Louisiana who were growing them in native

gardens as early as 1540.

• The Indians referred to sweetpotatoes as batatas.

• Sweetpotatoes are part of the morning glory family

• The “A.C.E” vitamins (found in sweetpotatoes) are known as the anti-oxidant set…they play a role in cancer

prevention.

• Phytochemicals that are found in purple sweetpotatoes may also be an anti-cancer advantage.

IS IT NUTRITIOUS?

Sweet Potato/1 medium baked

Calories 117

Total fat (g) 0.1

Saturated fat (g) 0

Monounsaturated fat (g) 0

Polyunsaturated fat (g) 0.1

Dietary fiber (g) 3.4

Protein (g) 2

Carbohydrate (g) 28

Cholesterol (mg) 0

Sodium (mg) 11

Beta-carotene (mg) 15

Vitamin C (mg) 28

Vitamin B6 (mg) 0.3

Manganese (mg) 0.6

http://www.wholehealthmd.com/refshelf/foods_view/0,1523,40,00.html

FACT

There are several basic types of sweet potatoes:

1) Moist (orange-fleshed) 2) Dry (yellow-fleshed) 3) White-fleshed 4) Purple-fleshed

FACT… Sweetpotatoes contain an enzyme that converts most of its

starches into sugars as the potato matures.

This sweetness continues to increase during storage and when they are cooked.

THE TRUTH IS… Since sweet potatoes are such a good

source of fiber, they're a good food for people with diabetes.

The fiber helps lower blood sugar by slowing the rate at which food is converted into glucose and absorbed into the bloodstream.

Also, because they are such complex carbohydrates, sweet potatoes can help control weight

“AM I A YAM ?”Several decades ago when orange

flesh sweet potatoes were introduced in the southern United States producers and shippers desired to distinguish them from the more traditional white flesh types.

The African word "nyami" referring to the starchy, edible root of the Dioscorea genus of plants was adopted in its English form, "yam".

FACT…

Yams in the U.S. are actually sweet potatoes with relatively moist texture and orange flesh. Although the terms are generally used interchangeably, the U.S. Dept of Agriculture requires that the label "yam" always be accompanied by "sweet potato."

Use them in soups, casseroles, puddings, baked goods, or as a substitute for white potatoes in

your favorite recipes.

They make a nice addition to stir-fries; cut them into thin sticks so

that they will cook quickly.

recipe: Baked Sweet Potatoes with Ginger and Honey

INGREDIENTS:

• 9 sweet potatoes, peeled and cubed • 1/2 cup honey • 3 tablespoons grated fresh ginger • 2 tablespoons walnut oil • 1 teaspoon ground cardamom • 1/2 teaspoon ground black pepper

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DIRECTIONS:

• Preheat oven to 400 degrees (205 degrees C). • In a large bowl, combine the sweet potatoes, honey, ginger, oil, cardamom and pepper.

Transfer to a large cast iron frying pan. Bake for 20 minutes. • Turn the mixture over to expose the pieces from the bottom of the pan. Bake for another 20

minutes, or until the sweet potatoes are tender and caramelized on the outside.

http://thanksgiving.allrecipes.com/az/BakedSweetPotatsGngrHny.asp

more … SWEETPOTATO SOUPINGREDIENTS:• 2 tablespoon Margarine • 2 medium Onions,chopped • 2 medium Carrots,diced • 1 large Celery stalk,diced • Handful of celery leaves • 6cup Diced sweet potatoes (1/2") • 2 Bay leaves• 1/4 t Dried thyme • 1/4 t Ground nutmeg • 1 cup Soy milk,• or as needed Salt to taste Fresh ground pepper to taste………………………………………………………………………………………………………………………DIRECTIONS-Heat the margarine in a large pot. Add the onions, carrots and celery and saute over low heat

until the onions are golden. Add the celery leaves and sweet potato dice. -Just add enough water to cover all but about one inch of the vegetables. Bring to a boil, then stir

in the bay leaves and seasonings. -Simmer over moderate heat until the sweet potatoes and vegetables are tender, about 20 minutes.

With a slotted spoon, remove about half of the solid ingredients and transfer to a food processor along with about one-half of the cooking liquid.

-Process until smoothly pureed, then stir back into the soup pot. Add the soy milk as needed to achieve a slightly thick consistency. Season to taste with salt and pepper. Simmer over very low heat for another 10 to 15 minutes.

FOR MORE RECIPES VISIT: http://www.recipesource.com

Thanksgiving is typical…, but …

Grace your table with some sweetpotatoes anytime!

THEY ARE NUTRITIOUS

AND

DELICIOUS !!

REFERENCES:

• http://www.agmrc.org/agmrc/commodity/vegetables/sweetpotatoes/

• http://www.foodreference.com/html/artsweetpotato.html

• http://aggie-horticulture.tamu.edu/plantanswers/vegetables/sweetpotato.html

• http://www.vegparadise.com/highestperch11.html

• http://www.wholehealthmd.com/refshelf/foods_view/0,1523,40,00.html