Sweet Potato

Domesticated some 5,000 years ago in South America, the sweet potato with yellow or orange flesh covered by a thin skin of yellow, orange, red, or purple reaches maturity in late summer and has a peak harvest season extending from late October through December.

Sweet potatoes are sweet, soft and taste almost decadent, yet they are full of fiber and vitamins.

There are two distinct varieties: the light-skinned, white-fleshed variety (which many find bland and unpleasant to eat) and the dark-skinned variety, which has a deep-orange flesh. The darker-fleshed sweet potatoes are moister, softer, sweeter, generally less fibrous and more nutritious than the white-fleshed.

Nutrition

Sweet potatoes are rich in vitamin A, which is especially good for the skin and reputed to be a remarkable anti-wrinkling agent.

Sweet potatoes rank tops in nutrition above all other vegetables by the Center for Science in the Public Interest. They offer fiber, complex carbohydrates, vitamin C, calcium, and more.

Selection

Look for firm potatoes with no wrinkles, sprouts or decay. Skins should be smooth, with no bruises or gouges.

Choose small-to- medium, rather than larger sweet potatoes. Larger sweet potatoes take longer to bake and often have a tough, woody taste.

Handling and Storage

Do not wash sweet potatoes until preparing to eat. Keep sweet potatoes in a cool, dry place, not the refrigerator. When ready to use, scrub with a vegetable brush under cool running water.

Preparation

Cook whole when possible as most the nutrients are next to the skin. Sweet potatoes are difficult to peel when raw and will discolor (darken) quickly. Whether baked, boiled, microwaved or fried, sweet potatoes are a delicious addition to any meal. Use sweet potatoes in soups, casseroles or as a substitute for white potatoes.

When baked and pureed, sweet potatoes also can be substituted for pumpkin in quick breads, muffins and pies.

When baking whole, place on a baking pan in an oven at 350 degrees F for about 60 minutes.