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Harvest of the Month: Sweet Potatoes

Posted by Katherine Ancona
Katherine Ancona
Katherine Ancona is a Registered Dietitian for Whitsons Culinary Group. She received her Master’s Degree in Fo...
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on Monday, 26 February 2018 in Health & Nutrition

sweetpotatoSweet Potatoes are a sweet and starchy root vegetable that’s rich in fiber, essential vitamins, and minerals.  Incorporating this vegetable into your daily diet will not only make your meals more flavorful but will benefit your overall long-term health.

 

Nutritional Benefits. Sweet potatoes contain many beneficial nutrients with the highest nutrient being vitamin A.  One medium-sized potato packs a whopping 700% of the recommended daily value. Vitamin A will help to strengthen your vision and will aid in skin health leaving you with a glowing complexion. Sweet potatoes are also full of Vitamin C, which help to strengthen the immune system and keep sickness at bay. The high levels of potassium in sweet potatoes will help to aid in your heart healthy by keeping blood pressure at normal levels. Lastly, sweet potatoes are high in fiber which can help you stay focused throughout the day and also keep your digestive tract running smoothly.

 

Choosing your sweet potatoes. When shopping for sweet potatoes, there are certain qualities to look for. Try to select firm, small to medium-sized sweet potatoes with a smooth skin; also avoid any with either soft spots or blemishes. Uncut sweet potatoes can last 3-5 weeks if they are stored in a cool, dark place. Once cut and peeled, make sure to cover your sweet potatoes completely in cold water, cover with foil or plastic wrap and refrigerate. Try to use the cut sweet potatoes within 24 hours; once cooked sweet potatoes can stay fresh for 3-5 days.

 

How to enjoy. There are a variety of ways to enjoy sweet potatoes and it all depends on your personal taste.  Sweet potatoes can be served as a side dish either boiled or steamed and mashed with a lightly salted seasoning. Much like the potato, sweet potatoes can as also be enjoyed as a baked snack in the form of chips.  To make chips, just peel and thinly slice a large sweet potato. Spread the slices out on a sheet pan, brush it with olive oil, then bake at 350 degrees for 15 minutes or until lightly browned and crisp. Once done, you will have healthy, homemade chips!

 

Sweet potatoes can also be enjoyed as a dessert. Peel, dice and cook a couple of large-sized sweet potatoes, add cinnamon, nutmeg and honey and there you will have a perfectly healthy dessert. No matter whether you bake, roast, or steam them, sweet potatoes will make a colorful side dish to any meal. So, on your next journey to the grocery store, make sure to add sweet potatoes to your shopping cart!

 

 

 

Disclaimer: The opinions expressed in this blog are strictly those of the author and should not be construed as the opinions of Whitsons Culinary Group or any of its affiliates.  All content and material contained in this blog is provided for informational purposes only, and no representation is made as to the accuracy or completeness of this information.  It is general information that may not apply to you as an individual.  It is not medical advice and should not be treated as such.  You should not rely on the information in this blog as a substitute for your own doctor’s medical care or advice. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider.

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Katherine Ancona is a Registered Dietitian for Whitsons Culinary Group. She received her Master’s Degree in Food, Nutrition, and Culinary Science from Clemson University in 2013. While attending Clemson University, she led a team of undergraduate students in modifying recipes to be healthier. She is most interested in wellness, pediatric, and culinary nutrition, and she also serves as a volunteer for the Kids Eat Right Campaign. Katherine completed her dietetic internship at Oklahoma State University in 2014, and began working for Whitson’s Culinary Group as a Registered Dietitian in August of 2016.

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