Selectingsweet potato

The kind of sweet potato to select is really a matter of your own personal taste. Sweet potatoes are of two kinds moist meated (orange flesh) and dry meated (yellow flesh). The moist meated kind is usually called “yam”. However a true yam is of a different genus, large up to 100 pounds and grown primarily in Africa, Asia and China. Sweet potatoes should be clean, firm, smooth and free from any blemishes.

Storing

Store sweet potatoes at room temperature for up to a week. Cooked sweet potatoes should be refrigerated and consumed in three to five days. Do not refrigerate raw sweet potatoes because it would be to cold for them

 

Using

Sweet potatoes are among the most easily prepared of all vegetables. Sweet potatoes are most frequently boiled, fried, baked.or candied. Candied sweet potatoes are a side dish consisting mainly of sweet potatoes prepared with brown sugar, marshmallows, maple syrup, molasses, or other sweet ingredients. Baked sweet potatoes are sometimes offered in the household as an alternative to baked potatoes. They are usually topped with brown sugar and butter. Sweet potato fries or chips are another common preparation, and are made by julienning and deep frying sweet potatoes, in the fashion of French fried potatoes. Steam or boil chunks of a sweet potato, for a simple and healthy snack. Chunks of sweet potato may be boiled in water or cooked in the microwave.


Nutrition Information


Raw Sweet Potato
Nutritional value per 100 g (3.5 oz)

Energy 90 kcal   360 kJ

Carbohydrates    

20.1 g

- Starch  12.7 g

- Sugars  4.2 g

- Dietary fiber  3.0 g  

Fat

0.1 g

Protein

1.6 g

Vitamin A equiv.  709 μg 

79%

- β-carotene  8509 μg 

79%

Thiamin (Vit. B1)  0.1 mg  

8%

Riboflavin (Vit. B2)  0.1 mg  

7%

Niacin (Vit. B3)  0.61 mg  

4%

Pantothenic acid (B5)  0.8 mg 

16%

Vitamin B6  0.2 mg

15%

Folate (Vit. B9)  11 μg 

3%

Vitamin C  2.4 mg

4%

Calcium  30.0 mg

3%

Iron  0.6 mg

5%

Magnesium  25.0 mg

7% 

Phosphorus  47.0 mg

7%

Potassium  337 mg  

7%

Zinc  0.3 mg

3%