Sweet potatoes: A holiday favorite
Did you stock up on sweet potatoes during Sweet Potato Awareness Month? I did and now I am looking forward to using them in my holiday cooking. Sweet potatoes are a versatile vegetable packed with nutrition and fiber and make a great addition to any holiday or everyday dinner table.
When choosing sweet potatoes to cook, choose ones that are firm, small to medium in size with a smooth skin and uniform color. Avoid potatoes with cracks, soft spots or blemishes in the skin. Store them in a cool, dark, dry place to be used within two to four weeks. Avoid storing sweet potatoes in the refrigerator because it will result in a hard center and unpleasant taste.
Sweet potatoes can be enjoyed baked, broiled, grilled, roasted, or boiled and mashed. You can eat sweet potatoes as fries, chips, or cube them for stews and soups. To prepare sweet potatoes, always wash them first even if they look clean. An easy way to skin them is to parboil them for about 10 minutes. The skin should separate easily and they will also not be as hard to cut, then you can prepare them the rest of the way according to your recipe.
Sweet potatoes are loaded in nutrients and are naturally fat-free, low in sodium, and cholesterol free.
They are high in vitamins A and C. Vitamin A helps maintain eye health and vitamin C helps to fight infections. Sweet potatoes may also help to reduce your risk of heart disease and certain cancers. Sweet potatoes are also a good source of potassium, magnesium, and fiber. Potassium helps maintain healthy blood pressure, magnesium helps build and maintain strong bones, and fiber helps control cholesterol and keeps you regular.
When eating sweet potatoes, try to keep sugar and butter to a minimum to avoid unwanted calories and fat. A medium-sized sweet potato,
2 inches in diameter and 5 inches long, has about 100 calories with 24 grams of carbohydrates, and 3.8 grams dietary fiber.
If you would like more information on sweet potatoes or on healthy ways to prepare traditional holiday dishes, contact Alison Crane at the Garland County Extension Service office. Call 501-623-6841 or email acrane@uaex.edu. Follow us on Facebook by liking our pages: @GarlandFCS, @garlandEGF, and @GarlandCountyEHC.
Try this new favorite recipe that was a hit at the latest potluck, plus it is diabetic friendly.
BALSAMIC-ROASTED VEGETABLES
Ingredients:
½ cup balsamic vinegar
¾ cup olive oil
¼ cup mixed chopped fresh herbs, such as thyme, rosemary and parsley, or 1 heaping tablespoon dried herbs
2 sweet potatoes, peeled and cut into 2 inch wedges
1 butternut squash, peeled and cut into 2-inch wedges
1 red onion, cut into 2-inch wedges.
1 pint cherry tomatoes, stems removed
2 red bell peppers, cored, seeded and cut into 2-inch pieces
1 head broccoli, stem removed, cut into florets
1 pound green beans, trimmed
Salt and freshly ground black pepper to taste
Fresh herbs for garnish, if desired
Directions:
1. Preheat oven to 400 degrees.
2. In a large bowl, whisk together the vinegar, olive oil and herbs. Add the sweet potatoes, squash and onion and toss until vegetables are well coated.
3. With a slotted spoon (reserve liquid in the bowl), transfer the vegetables to a baking dish and spread them out in one even layer. Roast them in the oven for
40 to 45 minutes, until potatoes are tender and slightly brown and the vinegar mixture has evaporated to a thick glaze. Stir several times during cooking.
4. Meanwhile, toss the tomatoes, red bell peppers, broccoli and green beans with the reserved liquid and spread them in one even layer in a separate baking dish. Roast them in the oven for 25 to 30 minutes, or until the skin on the tomatoes starts to shrink.
5. In the large bowl, gently toss all of the vegetables together with any remaining cooking liquid until just mixed. Season with salt and pepper; garnish with fresh herb leaves, if desired.
6. Serve immediately or at room temperature.
Serves eight to 10.
Source: Cheryl Maxwell, RD, county extension agent — FCS, University of Arkansas Cooperative Extension.
4-H information
There are several 4-H clubs for our Garland county youths who are 5 to 19 years old. For more information on all the fun 4-H activities that are available for our youths, call Linda Bates at the Extension Service office on 623-6841 or email her at lbates@uaex.edu.
Master Gardener information
Master Gardener meetings are held on the third Thursday of each month at the Elks Lodge off of Section Line Road. They’re open to the public and guests are welcome. For more information call the Extension Service office at 623-6841 email Alex Dykes at adykes@uaex.edu.
EHC information
Are you interested in joining an existing Extension Homemakers Club? EHC is the largest volunteer organization in the state. For information on EHC contact Alison Crane on 623-6841 or email her at acrane@uaex.edu.