Food of the Month: Sweet Potato

The sweet potato is a highly nutritious root vegetable that rightfully earns a place on any list of the most delicious superfoods. It's fat-free, loaded with antioxidants, vitamins, and minerals and has fewer calories than the white potato.

Many people are familiar with orange sweet potatoes, but they can also be found in other colors like reds and purples. Orange sweet potatoes are packed with more vitamin A - an antioxidant that promotes good vision and healthy skin. Purple sweet potatoes are also full of antioxidants with anti-inflammatory properties.

Nutrition Information
Sweet Potato (Raw, 5” long, 130g)

• Calories: 100
• Fat: 0g (0%)
• Cholesterol: 0mg
• Sodium: 70mg (3%)
• Potassium: 440mg(13%)
• Total Carbohydrates: 23g (8%)
• Protein: 2g
• Vitamin A: 120%
• Vitamin C: 30%
• Calcium: 4%
• Magnesium: 8%
• Iron: 4%

RECIPES

Source: http://allrecipes.com/Recipe/Addictive-Sweet-Potato-Burritos/

• 1-1/2 teaspoons vegetable oil
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 3 cups canned kidney beans, drained
• 1 cup water
• 1 tablespoon and 1-1/2 teaspoons chili powder
• 2 teaspoons prepared mustard
• 1 teaspoon ground cumin
• 1/2 pinch cayenne pepper, or to taste
• 1 tablespoon and 1-1/2 teaspoons soy sauce
• 2 cups mashed cooked sweet potatoes
• 6 (10 inch) flour tortillas, warmed
• 1/4 pound shredded Cheddar cheese

1. Preheat oven to 350 degrees F (175 degrees C).
2. Heat oil in a medium skillet and sauté onion and garlic until soft. Mash beans into the onion mixture. Gradually stir in water; heat until warm, 2 to 3 minutes. Remove from heat and stir in the soy sauce, chili powder, mustard, cumin, and cayenne pepper.
3. Divide bean mixture and mashed sweet potatoes evenly between the tortillas; top with cheese. Fold tortillas burrito-style around the fillings and place on a baking sheet.
4. Bake in the preheated oven until warmed through, about 12 minutes.

Maple Glazed Sweet Potatoes

Source: http://allrecipes.com/Recipe/Maple-Glazed-Sweet-Potatoes

• 2 1/2 sweet potatoes
• 3 tablespoons butter
• 1/4 cup maple syrup
• 2 tablespoons brown sugar
• 2 tablespoons flaked coconut (optional)
• 1/3 cup chopped pecans

1. Place sweet potatoes in a large saucepan with water to cover them. Bring the water to a boil, reduce heat, cover and let simmer 25 to 30 minutes until tender.
2. Preheat oven to 350 degrees F (175 degrees C). Use non-aerosol non-stick spray to grease a 8×8 inch baking pan.
3. When the sweet potatoes are cool, peel and cut them into large chunks. Arrange them in the prepared dish.
4. In a small saucepan, melt butter, syrup, sugar and coconut together over a low heat. Cook for 3 to 5 minutes, stirring constantly. Sprinkle mixture over sweet potatoes. Top mixture with pecans.
5. Bake 5 to 7 minutes, until top is lightly browned.