By Shelly-Ann Thompson, Freelance Writer
THEY NOT only taste good, they're good for you.
With the combined efforts of carotene and vitamin E, sweet potatoes pack a punch - helping to protect against cancer, heart disease and strokes. They also improve the skin, bones, teeth and gums.
It also helps that they are an excellent no-fat dessert choice and they make great desserts. Say the words sweet potato pudding and you'll get an automatic smile from most Jamaicans.
Like most other foods, sweet potatoes come with their own myths and legends. Some Jamaican men, for example, avoid them, believing that they contribute to impotence. Whatever you reckon, the fact remains that these sweetie pies are versatile, and make great substitutes for bread, yam, bananas and other foods.
SWEET POTATO TYPES
Scientifically called ipomoea batatas, sweet potatoes (especially the deep yellow-coloured ones) are rich in vitamin A carotene and are often classified into two types, moist-fleshed and dry-fleshed.
The moist-fleshed, dark orange to purple-skinned variety converts most of its starches to sugar during cooking. These are excellent for sweet pureed soups, puddings and desserts.
Dry-fleshed sweet potatoes, with a cream-coloured or yellowish flesh, are less sweet when cooked, making them suited for savoury dishes and salads.
VARIETY OF USES
Dundee Hewitt, the president of the South Manchester Sweet Potato Growers' Association, says there are at least 100 different uses of the vegetable and its leaf. Among the rare purposes he lists are:
The skin of the yellow belly potato contains various colours that can be used as ink for tie-and-dye.
The leaf can be boiled and used as tea. According to folklore, the drink may cause impotence in men.
The vine can be plaited and used as a rope.
The Web site www.vrg.org notes that sweet potatoes can be added to breakfast cereals for a sweet and creamy breakfast pudding; cubed and added to salads and sauces; baked as home fries; incorporated into bread, cake or cookie dough; mashed and made into sandwich spreads or pureed and added to soups, stews or baked beans. Sweet potatoes also go well with spicy seasonings, curries, sweet spices like cinnamon, nutmeg and cardamom, and flavourings such as vanilla, anise, orange and butterscotch.
3 REASONS IT'S GOOD FOR YOU
The sweet potato is high in beta-carotene, which is now being touted as a cancer-fighting agent. It also provides a palatable way to protect against heart disease and strokes and helps to improve the skin, bones, teeth and gums.
A four-ounce serving contains no saturated fat and no cholesterol.
It also contains lots of vitamin C, plus calcium and iron, all important
for women today.
HISTORY OF SWEET POTATOES
Even though their origin is uncertain sweet potatoes can be found throughout the world. Christopher Columbus took some to Spain when he returned from the West Indies. The Spanish took some to the Philippines and the Portuguese took them to Africa and Asia.
LOOK FOR...
Smooth, firm and even-coloured potatoes that are nicely shaped, when shopping. Potatoes should be kept out of the refrigerator and are best cooked in the skin. This way they are sweeter to eat.
4 SWEET POTATO FACTS
1. Never put sweet potatoes in your refrigerator unless they have first been cooked. They will develop a hard core and sunken spots and will spoil faster than if kept at room temperature.
2. Leading varieties are Beauregard, Jewel, Centennial, Georgia Red, Nugget and New Jersey Orange.
3. One cup of cooked sweet potato provides 30 milligrams (50,000 IU) of beta-carotene. (It would take 23 cups of broccoli to provide the same amount.)
4. One medium sweet potato has 135 to 155 calories.
RECIPES
Sweet Potato Pudding with Stewed Guava
Preparation Time: 15 minutes
Baking Time: 2 hours
6 cups grated sweet potatoes
625 grams sugar
1/2 cup raisins
1/4 cup orange juice
1/2 cup rum
1 packet coconut milk powder
2 cups water
1/4 cup flour
1/4 cup soft margarine
1/4 cup cornmeal
METHOD
1. Combine grated sweet potatoes, sugar, raisins, orange juice and all other ingredients. Scrape into a 10" greased cake pan.
2. Bake at 350F/180C for two hours. Halfway through baking, spoon on the guava topping and then return to oven.
Stewed Guava
6 large ripe guavas
1 cup granulated sugar
4 cups water
1 tsp. lime juice
1/8 tsp. salt
METHOD
1. Cut guavas into quarters and
scoop out seeds.
2. Dissolve sugar in boiling water, add lime juice and salt then bring to a boil.
3. Add the guava and boil until tender.
- Recipe courtesy of Grace Foods
Sweet Potato Soup
5 medium sweet potatoes
5 medium green tomatoes, diced
1/4 cup water
4 cups low-fat milk
2 tbsps. vegetable oil
1 large onion, diced
2 cups diced zucchini
3 gloves garlic, minced
1 1/2 cup peas, fresh or frozen
1 tbsp. honey
1 lb. low-fat cheddar cheese, shredded
3 tbsps. tamari soy sauce (or regular soy sauce) to taste
METHOD
1. Cut the potatoes into pieces, but do not peel. In a large pot with enough water to cover, boil the potatoes until soft. (Or steam them to retain vitamins). Drain and peel.
2. In a medium-sized saucepan, cook the tomatoes in the water until soft. Puree the potatoes and tomatoes together in a blender or food processor, adding as much milk as necessary to achieve a soup consistency. Return the potato mixture to the saucepan.
3. In a small saucepan, sauté the oil and sauté the onion and zucchini until tender crisp. Add to the large saucepan. Add the remaining ingredients.
Reheat the soup on low and serve.
Sweet Potato Pancakes
1 1/2 cups sifted all-purpose flour
3 1/2 tsps. baking powder
1 tsp. salt
1/2 tsp. ground nutmeg
1 1/4 cups mashed cooked sweet potatoes
2 eggs, beaten
1 1/2 cups milk
1/4 cup butter, melted
METHOD
Sift dry ingredients into a mixing bowl. Combine remaining ingredients; add to flour mixture, stirring just until dry ingredients are moistened. Drop by tablespoons onto hot greased griddle or skillet and fry, turning once, until browned on both sides.
Makes about 24 pancakes.
Honeyed Sweet Potatoes
2/3 cup honey
1/2 cup butter
1 tsp. salt
8 sweet potatoes
METHOD
Combine honey, butter and salt. In a greased baking dish, layer the sweet potato slices and honey-butter mixture. Bake at 350 degrees for about 30 minutes. Baste frequently.
Serves 6.
Curry Dip and Sweet
Potato Fries
Curried Mayonnaise Dip:
2/3 cup mayonnaise
1/3 cup plain low fat yogurt
1 tbsp. curry powder
1 tsp. ground ginger
1/2 tsp. turmeric powder
1/2 tsp. chili powder
1/2 tsp. paprika
1/4 tsp. salt
METHOD
In a small bowl, stir together the mayonnaise and yogurt. (Do not whisk, as the yogurt will thin out.) Stir in the curry, ginger, turmeric, chili powder, paprika, and salt. Cover, and refrigerate for at least an hour or overnight.
Sweet Potato Fries
3 medium sweet potatoes
About 1 1/2 lbs. potatoes
Vegetable oil for deep frying
1 tsp. salt
1/4 tsp. freshly ground black
pepper
METHOD
Cut sweet potatoes into strips about 3 inches long and 1/8-inch thick. Pat dry with paper towels.
In a deep medium saucepan, heat the oil over high heat until a deep-fry thermometer reads 375 degrees. In batches, deep-fry the sweet potato sticks until golden brown, for three to four minutes. Using kitchen tongs, transfer the sweet potato sticks to a paper towel-lined baking sheet to drain. Keep the sticks warm in the oven while frying the remaining sweet potatoes. Sprinkle with the salt and pepper, and serve warm, with the curried mayonnaise alongside for dipping.
Variation: Keep sweet potato strips in water. When ready to fry, coat strips in seasoned bread crumbs and then deep fry.
Keeping the sweet potato in water allows the strips to hold the breading when frying, and to prevent the pieces from turning black, explain Raymond Douglas, the manager of Sugar Daddies Restaurant, Hillcrest Avenue, Kingston.
