Sweet potatoes are so delicious it’s tough to imagine that they’re good for you! However, this vegetable contains amazing anti-inflammatory health benefits and blood sugar-regulating nutrients.
Sweet potatoes are also a good source of manganese, potassium and magnesium. For your digestive health, it would be good to add these fragrant root vegetables to your healthy eating plan as they are low in fat and high in fibre.
Sweet potatoes are in season during winter.
How to choose?
Avoid sweet potatoes that have bruises and cuts with white stringy tufts. Healthy sweet potatoes should be smooth and small to medium in size.
How to prepare?
Scrub the sweet potatoes gently under cold running water. Cut off any woody parts and slice it into bite-sized cubes.
- You could toss cooked sweet potato cubes with butter, salt and pepper, feta and serve. Add these cooked cubes to salads, soups and stews.
- Try grating raw into slaws and salads.
- Mash cooked sweet potato and use it in cakes and savoury dishes, or cut into strips and make sweet potato fries! In fact, start substituting white potatoes for sweet potatoes.
- Boil: 10 – 12 minutes.
- Bake: 30 – 40 minutes.
- Grill: 20 – 25 minutes.
How to store?
Always remember to store them in a cool and dark location, like a wooden box in the pantry. Do not use a refrigerator.
Individually wrap the sweet potatoes in sheets of newspapers if you want the sweet spuds to last longer. They should last for up to six months.
Per 100 grams:
- Fat 0,1g,
- Cholesterol 0 mg,
- Sodium 55 mg,
- Dietary fiber 3 g,
- Protein 1,6 g.
If you’re looking for more information on healthy seasonal ingredients that can be added to your healthy eating plan, be sure to take a look at Flora’s list of seasonal ingredients.