A popular Thanksgiving tradition. However, they are high in beta-carotene and other nutrients, so it`d be a sham to only serve them for one feast!
Many North Americans have been confused when naming these tasty tuber vegetables. Oftentimes the root vegetable that is labelled ‘Yam’ is not truly a yam but is a variety of sweet potato. This misunderstanding has been going on in North America for so long that Ralph’s displays the moister, sweeter, more slender sweet potatoes with orange skins as a `Yam` too! The other basic type of sweet potato is dry, yellow-fleshed, and well known in North America as the one and only `Sweet Potato`.
- The white or yellow varieties may have an irregular light pale yellowish colour or darker pale reddish-orange hues with a fluffy and drier textured flesh that is a yellow and starchy. Generally, this lighter-fleshed sweet potato is more delicate and nutty.
- The darker, orange-fleshed variety is far more sweet and moist with a distinctly spicy-sweet taste many of us expect.
Available year round.
Look for firm, even coloured sweet potatoes that are tapered at both ends, small to medium in size, since similar sized vegetables will cook evenly.
Skin should be smooth without brown spots and free of cracks. Avoid those that have shrivelled skins, soft or decayed spots, or other blemishes. Although most blemishes can be cut away, a decayed or brownish black spot may have already created an unpleasant taste.
Cold can damage sweet potatoes, so as opposed to being refrigerated, they should be stored unwashed in a cool ventilated area-like a wire basket in a cupboard or drawer-and should be eaten promptly, but no later than two weeks.
Again, too low of temperatures will convert the sugar to starch and cause an unpleasant flavour and a tough core. In addition, storing in the refrigerator will have a tendency to increase the likelihood of spoiling, and eventually, becoming extremely mushy when cooked.
The pale variety of sweet potatoes be prepared by using most cooking methods as itemized below. Regardless of the method, they are fast and easy to cook and go well with meat, poultry, fish, and seafood. They can also be added to casseroles, soups, and stews to enhance the flavours of other ingredients. In addition, sweet potatoes can be served as an ingredient for salads, pies, cookies, cakes, puddings, and custards. The sweet flavour of this vegetable can compliment a variety of other sweet flavoured vegetables such as carrots, rutabagas, and parsnips.
Peel the sweet potatoes and cut into chunks. Boil until tender-about 25 to 30 minutes. Boiled sweet potatoes can be mashed with butter or margarine and a small amount of orange juice for extra flavour. Alternatively, add brown sugar, cinnamon, and nutmeg.
Julienne-cut sweet potatoes can be baked to make a nutritious version of french fries.
Peel and slice lengthwise into 1/2″ thick slices. Grill until browned, about four minutes on each side. Serve grilled sweet potatoes brush with melted butter and brown sugar.
Pierce the skin in several places and bake whole on high for 5 to 9 minutes.
Use high pressure. Cook slices for 3 to 4 minutes, halves or quarters 6 to 7 minutes.
Cook, then purée with a little milk or soy beverage, cinnamon, nutmeg, sea salt, and freshly ground pepper. For an exceptionally rich and flavourful side dish, purée with cooked leeks, carrots, and celery root.
Cut into quarters and steam until tender (approx. 20 to 30 minutes). Use the remaining water as a stock for soup, or to add flavour to cooked grains or beans.
More Tempting Menu Suggestions
Good Substitute for:
Total Fat: 0.39g
*Excellent source of: Vitamin C (29.5mg), and Vitamin A (26,082 IU)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.