If you are looking for a good carbohydrate source, the sweet potato is one of your best options. A lot of people do not consider sweet potatoes except on Thanksgiving. The thing is, sweet potato is a delightful and amazing vegetable which should not just be taken for granted. You can create baked pancakes, roasted sweet potatoes, or even a baked, plain sweet potato. Surely, there are a lot of easy and fun ways in which you can possibly enjoy healthy and deliciously sweet root crop.
Sweet Potato – The Story
Sweet potatoes are considered as native to the countries in Central America, as well as in several countries in Asia. They are also among the oldest vegetables that are known to man. It was said that it was Christopher Columbus who brought sweet potatoes back to Europe after completing his very first voyage in 1492. Even though these sweet potatoes are oftentimes referred to as yams, they are not necessarily related.
Sweet potatoes are jam packed with different nutrients. A single of baked sweet potato is complete with beta-carotene, offering about four times than the recommended daily allowance on Vitamin A, 10% or even less of the recommended amount of calcium, thiamine and iron, as well as 33% RDA on Vitamin C. Sweet potatoes are complete with complex carbohydrate compounds, making them a great source of fibre, as well as other vital minerals and vitamins, including potassium and Vitamin E.
Vitamins C and E, as well as beta-carotene, are actually antioxidants. As such, they have the capability to aid in terms of muscle recovery, helping in the protection against certain illnesses including diabetes, cancer, heart diseases, as well as macular degeneration. On the other hand, potassium also helps in maintaining electrolyte and fluid balance within the cells in the body, and at the same time aiding in maintaining blood pressure and heart function. As a matter of fact, eating the sweet potato’s skin can help in providing the benefits of fibre.
Selecting the Best
In order to expect the optimal benefits of sweet potatoes, you can select the ones that come in deep orange colour. Choose ones that are firm and smooth, without decay or wrinkles. After cleaning them, you can store them in a cool, dry place. Make sure not to place them in the refrigerator because they will only develop a strange taste. Before storing them, you may decide to clean them first from excess dirt, but it is not advisable to wash them until the time that you are already preparing them for cooking.
Indeed, sweet potatoes are delicious and comforting, not only for celebrations such as the Thanksgiving but for any regular day. It is even a perfect carb alternative too!
Sweet Potato Wedges
- 2 tsp ground cumin
- 2 tsp chilli flakes
- 2 tsp sumac
- 2 tbsp thyme leaves, roughly chopped
- 2 tbsp rosemary leaves, roughly chopped
- 3 garlic cloves
- zest and juice 1 lemon
- 3 tbsp olive oil
- 1¼kg sweet potatoes , cut into wedges
- Heat oven to 200C/180C fan/gas 6. Using a pestle and mortar, bash together the spices, herbs, garlic and some seasoning.
- Spoon into a large bowl and stir in the lemon zest and juice, and the oil. Add the potatoes and toss together. Arrange, skin-side down, on 2 baking trays and bake for 30–40 mins until soft inside and crisp on the outside.