Sweet potatoes are not related to regular potatoes. They are vine plants of the Morning Glory family. Sweet potato nutritional benefits decrease the risk of a weakened immune system when added to ones diet. Sweet potato is a fall vegetable that is high in fiber and rich in minerals. It can be cut into cubes to be added into a stew, baked like a potato or simply sliced up for delicious fries. This vegetable is extremely versatile.
Sweet Potato Nutritional Benefits
- Sweet potatoes are rich in Beta-carotene (Vitamin A) and Vitamin C.
- This smart vegetable purifies the blood.
- It has Potassium and Selenium and is high in Vitamin E.
- Very high in fiber, low in calories.
Tips on Eating Sweet Potato
Diabetic people can eat sweet potato as they have a low glycemic level.
Trying to loose weight? This vegetable makes a delicious alternative to potato and it keeps you regular because it’s high in fiber.
Preparations for Cooking
Carefully wash the sweet potatoes before cutting. It can be cooked in any number of ways -boiling, broiling, or baking for fantastic results.
Harvesting and Cooking
Sweet potatoes are ready to be harvested when the vines start to turn yellow.
Dig out enough sweet potatoes and allow them to lie in the sun for 3 – 4 hours. This process is called curing. Wash them well, taking care to be gentle with the skins.
When you store them, keep them in a dry cool place, away from light.
Baked or boiled sweet potatoes are delicious, especially when you pick them fresh.
The young leaves are a useful form of spinach.
Sweet Potato Fries Recipe
- 3-4 sweet potatoes
- Sunflower Oil
- 2-3 cloves Garlic, finely chopped (optional)
- Small bunch fresh Parsley (2 tbs dried Parsley)
- 2-3 leaves fresh Mustard OR small bunch fresh Basil (2 tbs dried Basil)
- Pinch of Cayenne Pepper
- Soya sauce (optional)
- Salt and pepper (optional)
Directions:
Slice sweet potato into 1/2 inch wedges or rounds.
Rub them with oil.
Spread them out on a baking tray.
Bake them at 400°F for 35-45 minutes. (depends on heat of oven)
Prepare the herbs, by chopping them finely.
When the wedges are soft on the inside and crispy on the outside.
Take the fries out of the oven; sprinkle the herb mixture over the fries.
Sprinkle with salt and pepper (optional).
Sprinkle with Soya sauce (optional) and savor the delicious flavor.
Growing Sweet Potatoes
They like a lot of compost added to the soil. They need little attention while they grow. Make sure you have enough space for them as they can spread far and wide. You will always have them in the garden for the sweet potato nutritional benefits. They will pop up again in the new season. The young leaves are a useful form of spinach.
The Author:
Jeannine Davidoff – I love painting, creating and being inspired by life through my art. In the past 5 years, my passion for organic gardening has lead me to write a series of articles and a book Companion Planting, an easy and simple way to eating organic food straight from your own garden. I incorporate my specialization in Bio dynamic agriculture that integrates nature with organic planting.
