Sweet Bytes Blog: Food, Recipes, Southern Cooking & Sweet Potatoes

Sweet Potatoes - The Edible Sunscreen

2012-01-27T14:49:00.006-05:00

Have you ever tried eating your sunscreen? Absolutely disgusting, right? Well, you're in luck! Not only are sweet potatoes loved for being naturally sweet, delicious and low in calories, they are also known as the delicious "edible sunscreen" that will keep your skin looking young and beautiful.

By eating foods that fight sun damage, such as sweet potatoes, you are giving yourself a good lather of natural sunscreen. The greatest fighters against sun damage are carotenoids such as beta carotene and lycopene, which are abundant in sweet potatoes. In addition, sweet potatoes are packed full of vitamin E, which helps protect skin cells and reduce inflammation.

Carotenoids are antioxidants that reduce the negative effects of UVB radiation
Beta carotene (what gives sweet potatoes their famous orange hue) is an antioxidant that slows the aging process and defends the skin from sun exposure
Lycopene protects skin against sunburn and skin cancer; it has an SPF of about 3 and is twice as effective as beta carotene

To start building up your skin's natural sunscreen, eat foods with high concentrations of beta-carotene and lycopene. Eating these foods will boost your skin's antioxidant levels and protect you against UV radiation.

Foods rich in beta-carotene: sweet potatoes, apricots, papaya, mango, carrots and beets

Foods rich in lycopene: watermelon, tomatoes, papaya, guava, red bell peppers and pink grapefruit

Sweet Potato with Beets,Greens & Almonds

from the Savvy Vegetarian

ingredients

1 raw beet, peeled and sliced into 1-inch sticks, steamed
1 large sweet potato, peeled and cut into 1-inch cubes, steamed
1/4 cup blanched almonds, toasted
1/4 cup raw pumpkin seeds, toasted
4 cups chopped swiss chard or kale
1 tablespoon oil
1 teaspoon ground coriander
1/2 teaspoon cumin powder
1/2 teaspoon ground fennel seed
1/4 teaspoon turmeric powder
1/2 teaspoon dried thyme

instructions

Heat oil over medium heat. Add coriander, cumin, fennel seed, turmeric and thyme. Cook and stir until fragrant, about 1 minute.
Add green. Cook and stir until wilted.
Add beets, sweet potatoes, almonds and pumpkin seeds. Mix well.
Season with salt and pepper. Serve as a main or side dish.

Quick and Easy Sweet Potato Cakes

2012-01-20T01:33:00.001-05:00

Whew!! It seems like all the hubbub of the Holidays is just now starting to wane. I feel like I have been in the kitchen since October. It has been a lot of fun, though. In the past few weeks I have sampled dozens of dishes that really let sweet potatoes shine. Sweet potato pies, cakes, casseroles, pancakes, quiche and more. No matter how our sassy sweets are served, they are always guaranteed to be one of the healthiest (and most delicious) foods you can eat.Rich in vitamin A and beta-carotene, the sweet potato offers complex carbohydrates along with tons of antioxidants. Plus they are high in fiber and have a lower glycemic index than white potatoes.

Even after all that time in the kitchen, I still look forward to cooking up tasty meals. But I am happy to keep it simple for a while. That is why I fell in love with this recipe. Don't let exotic ingredients like chickpea flour fool you. This recipe is super easy to make. Prep time is less than 10 minutes and the results are delicious. The warm Indian spices are a perfect way to keep the cold of winter at bay. For a special treat, serve with Biryani Rice.

Crispy Sweet Potato Cakes

Ingredients

2 cups cooked sweet potatoes
1/2 cup chickpea flour
1 tablespoon garam masala
1 tablespoon grated fresh ginger
1/4 teaspoon salt
1/4 cup chopped fresh cilantro leaves
2 tablespoons yogurt
2 tablespoons oil
Mango chutney, for serving, recipe follows

Mango Chutney

1/4 cup pineapple juice juice
3 tablespoons chopped red onion
1 tablespoon chopped fresh cilantro
1 tablespoon chat masala (or curry powder)
1/4 teaspoon salt
1 large mango, cut into chunks

Directions

Mash the sweet potatoes in a bowl and then add the chickpea flour, garan masala, ginger, salt, cilantro, and yogurt. Mix well and then form into small patties about 2-inches in diameter. Heat the oil in a large nonstick skillet over medium-high heat and cook the patties in batches so they have plenty of room to fry. Cook for about 2 minutes on each side, or until they are golden and crispy and cooked through.

Yield: 14 cakes

Chutney
Place the juice, onion, cilantro, chat masala, and salt in a food processor and process to a paste. Add the mango and pulse until the chunks are coarsely chopped. Chill until ready to serve.

The Sweet Potato Solution to Your New Year's Resolution

2012-01-10T11:18:00.021-05:00

It happens every year. During the first week of January the gym is overloaded, classes are jam-packed and the quest to obtain an available treadmill is bloodthirsty and cutthroat. Everyone makes that typical resolution on January 1st to lead a healthier lifestyle. Whether it's to loose weight, exercise more or eat healthier, this "New Year's" resolution dwindles down to a 2 week challenge. Come mid-January the gym is back to its steady pace and those newfound fitness fanatics have gone astray. People generally slip back into their old habits and the resolution vanishes. The fact is- lifestyle changes require commitment and time, they don't happen instantly. It's best to set long and short term goals that are reasonable and will stick.

Swapping a white potato for a sweet potato is a small simple way you can keep up with your new year's resolution. Don't be one of those mid-January quitters. Let sweet potatoes be the solution to your new year's resolution!

What exactly makes the sweet potato an ideal weight loss food?

Low in calories, only 103 per medium backed sweet potato
Rich in fiber, keeps you fuller longer. Fiber also keeps your bowels healthy and lowers cholesterol
Naturally sweet, which helps keep that sweet tooth satisfied without loading on calories
Made up of complex carbohydrates (energy) that is released at a steady pace for a constant source of vitality

Here is a healthy vegetarian recipe I found on Greatist.com. These mushroom caps loaded with sweet potatoes, kale and quinoa will be sure to keep you satisfied - physically and mentally!

Quinoa & Sweet Potato Stuffed Mushrooms
(serves 6)

Ingredients

6 portobello mushroom caps, whole
2 cups cooked quinoa, red or white (prepared according to package directions)
4 sweet potatoes, cut into 1/2 cubes
2 tablespoons olives oil (plus extra for drizzling!)
3 cups greens (spinach or kale work well)
Salt and pepper

What to do:

Heat oven to 450 and line a rimmed sheet with foil (for easy cleanup).
Toss sweet potatoes with oil, salt, and pepper on the baking sheet. Bake for 30-40 minutes, flipping halfway through, until pieces are golden-brown and cooked through.
Just before the sweet potatoes are done cooking, remove sheet from oven and throw the spinach on the pan (or on top of the sweet potatoes, really). Place back in oven for the last 2-3 minutes.
Once spinach is wilted, remove pan from oven and cool until veggies are cool enough to handle.
In a medium bowl, mix quinoa, sweet potatoes, and greens. Season with salt and pepper. Set aside.
Time to prepare the mushroom caps: With a damp paper towel, gently wipe the mushroom caps to remove any extra dirt.
Brush both sides of mushrooms with olive oil, and place smooth side down on the baking sheet.
Fill the caps: spoon the quinoa and sweet potato mixture into the caps, mounding slightly in the center
Drizzle with olive oil, sprinkle with salt and pepper, and bake at 400 for 15-25, or until mushrooms are cooked through.

Start a New Tradition

2012-01-05T03:51:00.000-05:00

Most of us are still recovering from the hustle and bustle of the holiday season. Now its time to turn away from the stresses of the last few months and cook something quick and easy. What we really need is something light and summery, but also something familiar and comforting. The best type of food to fight the winter blahs should be healthy, but in a stealthy way. It needs to taste great too!

This weeks recipe meets all those demands and keeps on giving. It is Sweet Potato Salad. Putting a new spin on traditional potato salad, this recipe subs in our favorite sweets where white potatoes might be expected. Also going out the door is the over-abundant mayo. Instead we are going to use a delicious Dijon vinaigrette that is more healthy, more tasty and much more satisfying. Best of all, you can whip up your own batch in just a few minutes. I guarantee this will become your new "traditional" potato salad. Make extra, your friends and families will thank you.

Sweet Potato Salad

3 medium sweet potatoes (about 1 1/2 pounds), peeled and cut into 3/4-inch pieces
3 tablespoons cider vinegar
2 tablespoons sweet pickle relish
2 teaspoons Dijon-style mustard
1/4 teaspoon freshly ground black pepper
1/2 cup Crisco® vegetable oil
2 green onions, sliced (about 1/4 cup)
1/4 cup finely chopped red pepper

Place the potatoes into a 3-quart saucepan and add water to cover. Heat over medium-high heat to a boil. Reduce the heat to low. Cook for 15 minutes or until the potatoes are tender. Drain the potatoes well in a colander. Let cool for 10 minutes.
Beat the vinegar, relish, mustard, black pepper and oil in a large bowl with a fork or whisk. Or combine all the ingredients into a jar or cruet and give 'em a shake.
Add the warm potatoes, onions and red pepper, if desired, and toss to coat.
EAT WARM OR CHILLED
ENJOY

Sugar & Spice Makes a Festive Holiday Dish

2011-12-23T04:56:00.003-05:00

2011 has come and gone so quickly. As I prepare my Christmas feast, I am thinking about all of the things that I am thankful for this year. My Family, My Job and all My Co-Workers, Those Glorious Sweet Potatoes (of course), and all of the farmers and markets that grow and sell them. It really is wonderful to have such an abundant supply of fresh produce available thanks to all of their hard work.

After you cook this week's awesome recipes, you may find yourself heading to the market as well. Our first recipe, Sweet Potato Coconut Souffle is sure to win over all of your holiday guests. Even the most devout veggie hater will come to the orange side when they taste this decadent side dish. You may have to trick them into tasting it, or even force them, then they will be a sweet potato fan for life. Then they will ask for leftovers to take home, they will beg for your recipe, they will bring friends to taste the delight, they call to make sure you are serving it on New Year's Day, then it begins anew. Be ready to make this tasty souffle again... and again.

And if you need a break during this busy time, give our second recipe a try. It is a no-muss, no-fuss, crockpot recipe that is a delicious as it is fast and easy.

Sweet Potato Coconut Souffle

Ingredients

3 cups cooked and mashed sweet potatoes
3/4 cup white sugar
1/3 cup butter, softened
2 eggs
1 teaspoon vanilla extract
1/2 cup milk
1 cup flaked coconut
1/3 cup all-purpose flour
1 cup packed brown sugar
1 cup chopped nuts
1/3 cup melted butter

Directions

Preheat oven to 350 degrees F (175 degrees C).
Combine the mashed sweet potatoes with the white sugar, soft butter or margarine, beaten eggs, vanilla and milk. Spoon into a 2 quart oven proof baking dish.
Combine the coconut, flour, brown sugar, chopped nuts and melted butter. Sprinkle over the top of the sweet potatoes.
Bake at 350 degrees F (175 degrees C) for 30 to 35 minutes.

Crock-pot Coconut Sweet Potatoes

2 pounds sweet potatoes, shredded
1/3 cup brown sugar; packed
1/4 cup margarine or butter; melted
1/4 cup coconut
1/4 cup broken pecans; toasted
1/4 teaspoon ground cinnamon
1/4 teaspoon coconut flavoring
1/4 teaspoon vanilla

Place sweet potatoes in slow cooker. Combine sugar, margarine, coconut, pecans and cinnamon in a bowl. Drizzle over sweet potatoes. Cover and cook on low for 6 to 8 hours or on high for 3 to 4 hours. In last hour add coconut flavoring and vanilla. Serves 4.

Sweet Potato Latkes

2011-12-15T10:45:00.010-05:00

Hi everyone! My name is Julie and I recently starting working with the North Carolina Sweet Potato Commission. I am a long time sweet potato lover so I'll be guest posting on Sweet Bytes from time to time.

As a new New York City resident and in the spirit of Hannukah, I wanted to share a recipe for a traditional Jewish treat. When moving to New York, I was surprised and yet, fascinated with the strong Jewish culture that resonates throughout the city. It's not hard to find deli after deli serving delicious kosher dishes that have been filling tummies for generations. From knishes to whitefish salads, bagels to noodle kugels, rugelach to pickled herring - I grazed, or should I say feasted, at NYC's famous Jewish delis around town.

A few weeks ago, I discovered my favorite Jewish delicacy. One that makes an appearance every year for Hannukah. Yes, I'm talking about latkes. The crispy first bite intrigued me, but the soft, hot potato delight inside had me begging for more. At that moment, I knew I had to learn more about this savory goodness.

After many visits to 2nd Avenue Deli and Katz's Deli, I started to learn the latke history. "Latke" is Yiddish for potato pancake and is derived from the Greek eladia, meaning "little oily things." The oil symbolizes the olive oil that miraculously lit the menorah for eight days. Not to mention, the latke simply would not be the delicious latke we know it as without being fried in oil.

Photo Courtesy: The Kitchen Minions

I wanted to test my love for latkes by making it with sweet potatoes. To my surprise, I had a hard time deciding which I liked better so I recommend providing guests with a mix of both. The sweet potato latke was the perfect blend of sweet, savory and crisp but it'd be nice to get a bite of something neutral every once in a while. The best part is, sweet potatoes provide extra nutrients and fiber and not to mention color, so mixing is definitely the way to go! I tested these scrumptious fritter using this recipe from Epicurious. Happy Hannukah!

Sweet Potato Latkes

Ingredients

1 lb sweet potatoes, peeled and coarsely grated
2 scallions, finely chopped
1/3 cup all-purpose flour or matzah meal
2 large eggs, lightly beaten
1 teaspoon salt
1/2 teaspoon black pepper
3/4 cup vegetable oil

Preparation

Stir together potatoes, scallions, flour, eggs, salt, and
pepper.
Heat oil in a deep 12-inch nonstick skillet over moderately
high heat until hot but not smoking. Working in batches of 4, spoon 1/8 cup
potato mixture per latke into oil and flatten to 3-inch diameter with a slotted
spatula.
Reduce heat to moderate and cook until golden, about 1-1/2 minutes on
each side. Transfer latkes with spatula to paper towels to drain.

To keep the traditions alive, add sour cream or applesauce on the side of the sweet potato latkes for extra flavor. Also, for a lighter version, you can try baking the latkes to reduce the amount of grease.

A Quick and Easy Holiday Recipe

2011-12-05T08:45:00.000-05:00

Spicy Sweet Potato Patties

Thanksgiving has come and gone and all of my sweet potato recipes were a hit. Now we can turn our attentions to the upcoming Christmas season. December seems to be moving rapidly past and along with the threat of snow, each new day brings more things to do. This weeks recipe is perfect for anyone feeling the time crunch. It is fast, healthy and easy. You can make it from leftover sweet potatoes (of course, I never have any left over), and you can make it early and freeze for an upcoming party or get-together. This recipe has just the right amount of spice to add warmth to a cold winters night and plenty of nutrients to fuel another day of shopping, traveling, decorating and holiday activity.

Ingredients:

1/2 teaspoon cumin powder

4 eggs
5 cups grated raw sweet potato ( or 5 cups plain mashed sweet potatoes)
1 cup grated onion
3/4 cup chopped fresh cilantro
1 teaspoons diced fresh red chili or 1/2 teaspoon ground chili powder
1/2 teaspoon salt

1 In a medium mixing bowl, beat the eggs, then mix in remaining ingredients and spices.
2. Heat a large, heavy-bottomed skillet and oil lightly. Drop batter by spoonful into the pan and cook slowly on each side until cakes are very golden on each side, about 25 minutes. If you started with mashed potatoes, it may cook faster. Keep warm under a tea towel while cooking the remaining cakes.

Makes 12

Something Sweet for the Holidays

2011-11-18T22:11:00.001-05:00

It's the best time of the year to be a sweet potato fan! November always brings a surge of new sweet potato products to the store shelves, fresh sweet potatoes are always on sale and the blogs, chat rooms and message board start filling up with wonderful Thanksgiving recipes.

During this time, you will no doubt see countless variations of holiday classics like Sweet Potato Pie and Sweet Potato Casserole. However, if you are looking for something extra special, try a new holiday classic - Sweet Potato Cheesecake. What could be more perfect? Cheesecake's rich and creamy decadence paired with the subtle sweetness of Sweet Potatoes. Add in a pinch of warm spices and top it all off with a liquid chocolate glaze... This may be the most perfect Holiday dessert ever. Get ready to make a second one for Thanksgiving, because this is so good the first batch will be long gone when Turkey Day rolls around.

Ingredients

1 1/2 cups graham cracker crumbs
1 cup ground pecan pieces
1 stick melted butter
3 pounds cream cheese, softened and cubed
1 cup white corn syrup
6 eggs
1 cup heavy cream
1/2 cup flour
Pinch of salt
1 teaspoon cinnamon
1/2 teaspoon fresh grated nutmeg
1 tablespoon vanilla extract
1 pound sweet potatoes, roasted peeled and mashed
1 cup prepared chocolate sauce - warmed

Directions

Preheat the oven to 350 degrees F.

Combine the crumbs, ground pecans and the butter together. Mix well and press into a 10-inch spring-form pan. Mix or blend the cream cheese until smooth. Add the corn syrup and blend. Add the eggs one at a time to thoroughly incorporate into the cheese mixture. Add the heavy cream. Add the flour, salt, spices and vanilla and blend until smooth. Add the mashed sweet potatoes and blend until smooth. Pour into the prepared pan. Bake for 1 hour and 15 minutes or until the cake is set.

Remove from the oven and with a knife loosen the sides from the pan. This will prevent the cake from spiting down the center. Completely cool the cake before cutting.

Top each piece of cake with Whipped Cream and a drizzle of chocolate sauce.

Sweet Potato Recipes For Thanksgiving

2011-11-16T15:53:00.010-05:00

From all the chatter surrounding Thanksgiving, I think it's safe to say that this coming holiday ranks high on 'favorite holiday' lists. Can you guess why? The food, of course! Every November, we look forward to Thanksgiving classics such as juicy turkey, Mom's stuffing, jiggly cranberry sauce, crispy Brussels sprouts and of course, good ol' sweet potatoes.

Our office is doing Thanksgiving early and having a potluck lunch tomorrow. Everyone signed up to bring a different side without revealing what exactly they'll be doing to it. What did I sign up for? You guessed it! This year I am making Bourbon Sweet Potatoes (photographed above) from Martha Stewart's Everyday Food. I indulge in the natural sweetness of sweet potatoes year round but for Thanksgiving I get right on theme and whip out my molasses-laced brown sugar for a decadent side of my favorite vegetable.

Bourbon Sweet Potatoes

Ingredients

3-1/2 pounds sweet potatoes, peeled and cut into 1-inch wedges
1/2 cup packed dark-brown sugar
2 tablespoons bourbon, or more to taste :)
Coarse salt and ground pepper
3 tablespoons butter, room temperature

Directions

Preheat oven to 350 degrees.
Arrange sweet potatoes in a 9x13 inch baking dish. Add sugar and bourbon; toss to combine; season with salt and pepper.
Bake until sweet potatoes are tender and glazed, about 1 to 1-1/2 hours, tossing everything 30 minutes.
Stir in butter before serving.

What's your favorite way to prepare your sweet potatoes? Casseroles are a sweet potato classic in Thanksgiving spreads but I prefer a little more texture. Here are a few of my favorite ideas to get you thinking outside the Thanksgiving box. Hope you have a wonderful holiday!

Twice Baked Sweet Potatoes with Walnut Streusel

Hasselback Sweet Potatoes

Sweet Potatoes Anna with Prunes

Creamy Sweet Potato Chipotle Soup

Coconut-Ginger Sweet Potato Mash

Tis the Season for Southern Fixin's

2011-10-31T05:52:00.001-04:00

Cool weather is here. The leaves are changing, Halloween is over and the Holiday season is about to begin. Autumn has officially arrived. These cool months are the perfect time to make use of seasonal favorites like apples, pears, winter squash, and of course, Sweet Potatoes! These are also the perfect ingredients to allow the slow cooker to work its magic. So dust off your crock pot and get started. This collection of savory fall Sweet Potato recipes will help you utilize your slow cooker to its maximum potential while requiring only minimal effort from you. Before you know it, you will planning meals for Thanksgiving, Christmas, and New Years Day, so why not ease into the season with these simple, yet delicious homestyle favorites.

Pork and sweet potatoes always go well together, so my first offering features the two ingredients. I add a touch of cayenne to make sure this meal warms you all the way to your toes. Sweet potatoes and apples make an awesome side, but with their sweet cinnamon glaze they could almost be a dessert.

Whichever recipe you try first, make sure to cook up some corn pone to go with your crock pot goodness. Yellow corn, not white. This meal is in living color. While you are at it serve up some greens - toss in a cup of country ham to give 'em that down home flavor. Sit back relax and enjoy. It may be cold outside, but it's comfy cozy inside and supper is ready!

Crockpot Pork and Sweet Potatoes Recipe

This Crockpot Pork and Sweet Potatoes recipe makes 8 servings.

What You Need
• 4 sweet potatoes, peeled, sliced
• 2 pound pork roast
• 1/2 cup brown sugar
• 1/4 teaspoon cayenne
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 1/2 teaspoon onion powder

What To Do
1. Place sweeet potatoes in bottom of crockpot, then pork on top.
2. Combine remaining ingredients and sprinkle over top.
3. Cover; cook on low 8-10 hours.
4. Remove pork and slice. Spoon juices over pork and potatoes.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Sweet Potatoes with Apples Recipe

This Sweet Potatoes with Apples recipe makes 4-6 servings.

What You Need
• 5 medium sweet potatoes
• 3 apples, peeled, cored, cut into wedges
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground cinnamon
• 1/4 cup maple-flavored syrup
• 2 tablespoons butter, melted
• 1/4 cup pecan pieces

What To Do
1. Generously grease the bottom and sides of crockpot with butter or margarine.
2. Peel sweet potatoes and slice a half-inch thick. Place slices on bottom of crockpot.
3. Top with apple wedges; then nutmeg and cinnamon, maple syrup, and the melted butter.
4. Cover and cook on low about 4 hours or until potatoes are tender.
5. Sprinkle with pecans the last 30 minutes.

Fit for a King

2011-10-15T03:31:00.004-04:00

The sweet potato truly is food royalty. No other food come close to packing so many nutritional benefits into such a tasty package. Sweet Potatoes are rich in beta carotene, an essential antioxidant. Plus, they deliver vitamin C and folate which can help reduce the risk of heart disease. On top of all those wonderful benefits, sweet potatoes are also low on the glycemic index and glycemic load charts. Sweet potatoes truly are the Duke of Dinner, the Prince of the Plate and the King of the Superfoods.

So what recipe can truly capture the sweet potato in all its grandeur? Why, Sweet Potato Crowns, of course. These scrumptious treats are so sinfully decadent that you may just forget that you are eating healthy!

This culinary delight is the perfect practice recipe to get you in the mood to begin planning your Thanksgiving meal. It is beautiful, decadent and actually very simple to make. It is the perfect side dish to complement your savory holiday offerings, but can also work equally well as a dessert. So go ahead and give these crowns a try, and be sure to come back to Sweet Bytes Blog soon. The countdown to the busiest time of the year for our royal sweets is officially underway.

Sweet Potato Crowns

Ingredients

3 tablespoons vegetable oil
¹/2 teaspoon salt
2 large unpeeled sweet potatoes, cut into 1-1/2-inch slices with ends discarded
¹/4 cup light brown sugar
¹/4 cup chopped pecans
¹/4 teaspoon ground cinnamon
1 tablespoon butter, softened

Instructions

Preheat oven to 400 degrees F.
In a large bowl, combine oil and salt; mix well. Add sweet potatoes and toss until evenly coated.
Place on a rimmed baking sheet and cook 25 to 30 minutes, or until fork-tender.
Meanwhile, in a small bowl, mix together brown sugar, pecans, cinnamon, and butter until crumbly. Sprinkle on each potato round and return to oven; cook 8 to 10 minutes, or until sugar is melted. Serve immediately.

Autumn Is Here: Curried Sweet Potato Apple Soup

2011-10-05T15:22:00.007-04:00

The summer seemed to stretch itself out for as long as it possibly could, but the recent weather is proof that this year's heat wave has finally come to an end. Autumn is my most favorite season, and I can't help but be one of those people who has been longing for sweater weather since... well, the start of the warm front each year. Now that the cool air is really starting to kick in I've begun to think about the plethora of recipes that I want to explore in the upcoming months. There are so many great fruit and vegetable options for this season, such as cauliflower, pears, artichokes, grapes, and zucchini. But sweet potatoes are my favorite fall vegetable (I know, how surprising!) and apples are, hands down, my favorite fall-time fruit to cook with.

Apples are such a delicious and beneficial fruit. One small apple contains only 80 calories, and provides a great source of Vitamin C and fiber. Also, unpeeled apples contain twice the amount of fiber as peeled ones, and are richer in antioxidants- nutritional bonuses!

So, because of my love for fall, sweet potatoes, and apples, here is a sweet potato and apple soup recipe to warm you up this season.

CURRIED SWEET POTATO APPLE SOUP
Yields 4 servings (about 5-1/4 cups)

Ingredients

1 large (1 pound) North Carolina sweet potatoes
1 large (8 ounces) tart apple (such as Fuji, Honey crisp, or Gala)
1 tablespoon olive oil
1 large onion, coarsely chopped (2 cups)
2 to 3 teaspoons curry powder
1 can (14 to 14-1/2 ounces) vegetable broth (about 1-3/4 cups)
1-3/4 cups unsweetened apple juice
3/4 teaspoon salt
1 container (6 ounces) plain low-fat yogurt
3/4 cup croutons (optional)

Instructions

Pierce sweet potatoes and apple with fork tines; microwave sweet potatoes and apples on high until apple is very tender (about 6-7 minutes); remove apple, set aside until cool enough to handle
Continue microwaving sweet potatoes on high until tender (additional 4-5 minutes); set aside until cool enough to handle
Heat oil in large saucepan over medium heat; add onion and curry powder;cook and stir until onion begins to brown (about 5 minutes)
Add vegetable broth, bring to a boil; reduce heat to low, simmer (5 minutes); transfer broth mixture to bowl of food processor, reserve saucepan
Halve sweet potatoes and apple; remove apple core;scoop potato and apple pulp from skin; add to food processor; add salt; whirl until very smooth, gradually adding apple juice through processor feed tube
Transfer mixture to reserved saucepan; bring to boil over medium heat
Whisk in yogurt; reheat just until hot (do not boil)
Serve topped with croutons (if desired)

Per serving: 253 calories, 50 g carbs, 6 g fiber, 28 g sugar, 4 g fat, 1 g saturated fat

Classic Recipes with a New Twist

2011-09-29T23:18:00.006-04:00

I have spent the last week sorting through my stacks of recipe books and recipe cards. As I have done so, I have rediscovered some family favorites. Some belonging to my mother and even my grandmother. That's the wonderful thing about recipes - they become part of our own traditions as they get passed along to family and friends. The first recipe I want to share with you began life as a classic mashed sweet potato dish, but over time it has become a quicker, and easier version that now has less fat and more nutrients than the traditional version.

And while you are mashing your sassy sweets, be sure to sit two spuds aside to make a classic Chocolate Sweet Potato Cake. This recipe dates back to at least the 1940s, but it is anything but old-fashioned. This decadent treat is so moist and rich you will swear it was made by a noveau gourmet. This cake is packed with ingredients that take you on a pleasant stroll down memory lane. When I was a little girl, I helped my Granny prepare it. I ate this cake thinking it was a reward for helping prepare it. Little did I know that I was a mini-toddler sous chef!

This week, why not add these to your own collection of family favorites. Taste them, tweak them, and be sure to share them with friends.

Spicy Mashed Sweets

Ingredients

4 sweet potatoes
2 medium purple onions, diced
¹/2 cup margarine
1 teaspoon salt
¹/2 teaspoon ground red pepper
2 tablespoons light maple syrup
1 tablespoon lemon juice
1 teaspoon cinnamon
1 teaspoon cumin, ground
¹/2 cup pecans, toasted

Instructions

Peel and cube sweet potatoes. Combine sweet potatoes, onions margarine and salt in a lightly greased 2-quart baking dish.
Bake, covered, at 375 degrees F for 40 to 45 minutes or until potato is tender. Remove from oven.
Add syrup,lemon juice, red pepper, cumin and cinnamon; mash, leaving a few lumps.
Sprinkle with pecans.

Chocolate Sweet Potato Cake

Ingredients

2/3 cup butter, softened
2 cups sugar
4 eggs
2 cups all-purpose flour
1 tablespoon baking cocoa
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon each ground cinnamon, nutmeg, allspice and cloves
1/2 cup milk
2 medium sweet potatoes, peeled, cooked, mashed and cooled
1 teaspoon vanilla extract
2 cups chopped pecans
1/2 cup raisins
Confectioners' sugar, optional

Directions

In a large bowl, cream butter and sugar until light and fluffy. Add eggs, one at a time, beating well after each addition. Combine the flour, cocoa, baking soda, baking powder, and spices; gradually add to creamed mixture alternately with milk, beating well after each addition. Beat in sweet potatoes and vanilla until blended. Stir in pecans and raisins.

Transfer to a greased and floured 10-in. fluted tube pan. Bake at 350° for 70-80 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pan to a wire rack to cool completely. Dust with confectioners' sugar if desired. Yield: 12-16 servings.

Spice up your Fall

2011-09-19T05:58:00.000-04:00

The official start of Autumn is only a few days away on Sept 23rd. It seems that just knowing that Fall is coming seem just a bit colder. Of course, both recipes featured this week offer just the right of amount of spicy kick to perfectly complement the natural sweetness of our favorite orange spuds. Who could turn down a recipe this full of flavor and packed with all the vitamins A, C niacin and potassium that this superfood offers? No one, that's who. Bon Apetit!

Our first tasty treat was recently featured on NPR and combines classic sweet potato fries with lots of boisterous spices and a creamy sriracha sauce. This heat of this popular Thai sauce adds amazing flavor notes to the crunchy french fry goodness.

Spicy Sweet Potato Fries with Sriracha Sauce

2 tablespoons olive oil
1 teaspoon sriracha
2 large sweet potatoes, cut in large batons, approximately ¼-inch-by-2 inches
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon paprika
1 teaspoon salt
1 teaspoon freshly ground black pepper

Sriracha Dipping Sauce
Makes 1 cup
1 cup sour cream or Greek-style yogurt
1 small garlic clove, minced
1 tablespoon freshly squeezed lime juice
2 teaspoons sriracha, or to taste
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
Preheat oven to 425 degrees.

Whisk olive oil and sriracha together in a small bowl. Pour over sweet potatoes in a large bowl and toss to coat.

Combine spices in a small bowl. Add spices to potatoes and toss to coat. Arrange potatoes in one layer on an unoiled baking sheet.

Bake on lowest rack 10 minutes. Turn potatoes with a spatula and bake 10 more minutes, or until golden brown on all sides.

While potatoes are cooking, whisk dipping sauce ingredients together in a small bowl.
Remove potatoes from oven and serve with sriracha dipping sauce.

Still looking for a quick way to warm up when the Autumn chilled winds begin to blow? Try this amazing salsa on nachos, or as the perfect side to jazz up any entree.

Sweet Potato Salsa

Ingredients:

4 medium sweet potatoes
4 scallions or one large sweet onion
3 raw jalapenos, remove the seeds
1 red bell pepper, chopped and sauteed
1-2 large tomatoes (optional)
Cumin to taste
1 tsp Chili powder to taste
1 tsp Powdered garlic to taste
Juice of 1 lime
1/2 tsp salt

Sweet Potatoes Offer Quality Calories

2011-09-12T11:00:00.007-04:00

Did you know that a small baked sweet potato with the skin on is only 105 calories? If you love sweet potatoes as much as I do, this will probably come as A. a shock and B. an amazing revelation to you!

Now, I've never been much for calorie counting, I actually was always quite against it, but in the past few years this has become a necessity that I am less than thrilled about. As a person that thinks about food constantly and even dreams about it (yes, food literally makes an appearance in every dream) I have to view calorie counting as a game. I love numbers, so that helps, but now I am always on the lookout for quality foods that don't eat up my daily intake of calories and sweet potatoes are ranking #1! Here's why:

They are filling!

Sweet potatoes have fiber, which is why they are so filling. Fibrous foods take longer to digest, so while they're waiting for their turn to make their way through the small intestine, they are resting in the stomach, keeping you feeling full.
Sweet potatoes are dense and creamy. I love making a hot, baked sweet potato the first thing to hit my stomach when I'm really hungry and my stomach is growling. They are satisfying and feel like a warm, thick coating in my belly! Such a filling ingredient serves as the perfect carb in a complete meal compared to rice or bread which have much more calories.

They are full of flavor!

Sweet potatoes aren't just a bland, dense carb - they actually taste good without much seasoning. Eat them alone or with a pat of butter as the carb in your meal.
The natural sweetness in sweet potatoes makes them easy to pair with vegetables and many savory sauces. Think garlic sauce, soy sauce, miso, mustard vinaigrette, curry - the possibilities are endless!
Thinking about color is a fun way to decide what to pair with sweet potatoes. For example, the first thing that comes to my mind when I think about a partner for that bright orange hue is green. Broccoli rabe, sauteed kale, garlicky spinach or grilled asparagus are all great over a baked sweet potato.

Here is a low calorie recipe that I find myself going back to for that satisfying pairing of sweet and savory.

Garlicky Broccoli Rabe over Baked Sweet Potato

Serves 2

Ingredients

2 (6-ounce) sweet potatoes

4 garlic cloves

1 bunch of broccoli rabe or broccolini

4 cups assorted mushrooms, like crimini, shiitake or portobellos

1 tablespoon olive oil

1 tablespoon soy sauce

Method

Bake sweet potatoes in oven at 375 degrees F until fork tender, about 30 to 40 minutes. Meanwhile, thinly slice garlic cloves, trim stems of broccoli rabe and slice mushrooms. In a medium skillet, heat oil until hot. Add garlic; cook and stir until fragrant, about 3 minutes. Add broccoli rabe; cook and stir until almost fork tender. Add mushrooms and soy sauce; stir until mushrooms and broccoli are cooked; remove from heat and set aside. Remove sweet potatoes from oven, cut a slit in the sweet potatoes lengthwise. Spoon vegetables into slits of both sweet potatoes, dividing equally. Season with salt and pepper as desired.

Farewell, MyPyramid...Hello, MyPlate

2011-07-14T15:34:00.011-04:00

by: Joanne Tehrani, MPH, RD, CDN

On June 2, 2011, First Lady Michelle Obama and the USDA unveiled MyPlate, a new food guiding system that replaces the food pyramid which was released by the USDA in 2005. Why does this matter? This simple image will have an effect on national nutrition policy such as on the the National School Lunch Program and on many food industries.

MyPlate is a simplified visual of what was recently published in the 2010 Dietary Guidelines for Americans. The plate is broken up into various colors, each representing different food groups and their recommended portion sizes. As you can see, fruits and vegetables occupy the majority of the plate, with the smaller sections representing grains and protein. On the top right corner is a circle or glass of milk. This represents the recommended quantity of dairy.

So what should you take from this?

1. Balance your calories. This means enjoying all foods but in the right quantities show in the plate. Avoid over-sized portions

2. Increase your nutrient intake by making half your meal fruits and vegetables. You can further increase it by making half your grains whole grains and switching to fat-free or low-fat dairy products.

3. Reduce foods high in sodium like soups,breads and frozen meals.Drink water instead of sugary drinks like soda.

How do sweet potatoes fit on your new plate?

The answer is PERFECTLY! In fact, MyPlate calls for Americans to increase their vegetable intake, especially dark green, red and ORANGE vegetables. The vitamins and minerals in sweet potatoes play a vital role in many bodily processes and keep us working to our maximum potential. Sweet potatoes are also high in protein and fiber, which makes them satisfying and help you keep your portions in check. So include sweet potatoes in that half portion of your plate - they might take up a lot of space, but they contribute little calories.

Check out this Crunchy Vegetable Burrito recipe. The sweet potatoes make it high in fiber and vitamin A, the broccoli and tomatoes add vitamin C and antioxidants, the beans are a healthy protein and the low-fat yogurt is a calcium-rich dairy source. This is a MyPlate home-run (*substitute whole grain tortilla for a grand slam)!

As a Registered Dietician, I think that MyPlate is a step in the right direction. It is easy to understand and has a few key messages that are loud and clear: like Michael Pollan has been saying for years, "Eat food. Not too much. Mostly plants."

A Sweet Potato Breakfast Treat

2011-06-30T22:33:00.003-04:00

Summer is in full swing and I an loving it! I think I have been to every farmer's market and pick-your-own farm within 30 miles. This week, I have picked blueberries and blackberries. Next week, I am off to the peach orchard. Picking your own fruits in the summer heat can be an exhausting experience, so I make sure to start off the day with a hearty breakfast. And I do mean hearty, a girl can't spend all day in the summer sun on just a pop-tart. Of course, if I spend too much time in the kitchen, I will miss prime picking time - the cool morning hours. Luckily I found this recipe. It is rich, filling, nutritious and extra quick to make - it only takes about 10 minutes from start to finish. This is really the perfect way to start my day!

Sweet Potato French Toast

Ingredients

1/4 cup mashed sweet potatoes
1/4 cup whole milk
4 eggs
1/8 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
8 slices whole wheat bread

Directions

1. Whisk together the sweet potato, eggs, cinnamon, and nutmeg until smooth. Dip the bread into the egg mixture on both sides for several seconds until the bread is moist all the way through.
2. Heat a large, lightly-oiled skillet over medium heat. Cook the French toast in batches until golden brown on each side and no longer wet in the center, about 4 minutes per side.

Sweet Potatoes Shine in the Summer

2011-06-21T15:52:00.009-04:00

Is it just me, or do summers keep getting hotter? All this heat makes me crave frozen treats, cold salads and lots of grilled veggies. Where do sweet potatoes fit in you ask? If you follow our blog, you know that our featured recipes prove that sweet potatoes aren't just for casseroles anymore. Try these 5 summer recipes that showcase just how versatile sweet potatoes really are!

Roasted Poblano Sweet Potato Salad

You may remember this salad from our Sweet n' Healthy blogger recipe contest. If it's not hot enough outside, add some heat with this southwestern salad. It's a great option for picnics and BBQs because it travels well and tastes even better on day 2. If you dice everything up really small you can even call it a salsa! Click on the photo for the recipe.

Southern Sweet Potato Skewers

For all those grillin' days of summer, here's a sweet n' savory idea.

1 lb fully cooked boneless ham, diced into 1-inch cubes

2 cups sugar-free apple juice

1/4 cup butter, melted

2 teaspoons brown sugar

1 lb sweet potatoes, diced into 1-inch cubes

1 green bell pepper, diced into 1-inch squares

In a sealable plastic bag, combine ham, apple juice, butter and sugar. Mix gently, seal and refrigerate for at least 1 hour. In the meantime, bring a small pot of water to a boil. Add sweet potatoes; cook until almost tender, about 10 minutes; drain and set aside. Drain ham. Onto skewers, thread ham, sweet potatoes and bell peppers interchangeably. Grill until sweet potatoes are cooked through, about 15 minutes, turning halfway through.

Sweet Potato Popsicles

Sweet potatoes add a creamy texture to these refreshing pops without any dairy! Puree cooked sweet potato with apple juice until smooth. Fill popsicle molds and freeze.

Sweet Potato Salad Topped Burgers

This is a colorful spin on the traditional BBQ companion, potato salad. This works as your typical side but I like to grill burgers, lose the buns and top the patties with a dollop of the salad. Not your traditional potato salad - no longer your traditional burger!

2 cups medium diced sweet potatoes

1/2 cup raisins

2/3 cup finely diced red onion

1/3 cup finely diced celery

2 teaspoons freshly grated ginger

1/2 cup mayonnaise

1 tablespoon finely chopped parsley

In boiling water, cook potatoes until fork tender; drain and cool. Soak raisins in hot water for 15 minutes; drain. In large bowl, combine sweet potatoes, raisins, onion, celery, ginger, mayonnaise and parsley; mix gently. Chill for 2 hours before serving.

Raw Sweet Potato Salad

Yup, I said it, raw! Turns out, sweet potatoes can be pretty refreshing without being frozen. Try this tasty salad from the blog Christie's Corner.

Sweet Potato Intrigue

2011-06-13T23:30:00.004-04:00

Making this weeks recipe was a culinary adventure. It began with a casual search for recipes. While browsing blogs and recipe sites, I came across this beautiful picture. The vibrant colors immediately grabbed my attention and my mouth began to water....but there was no recipe attached. I faced a bit of a conundrum - a dish this appetizing just begs to be made, but where to begin?

I knew I had to get to the kitchen right away and get to work. I printed the pic to use as a reference and spent the rest of the afternoon in the kitchen making up variations based on the image. What a blast! Figuring everything out was so much fun!

First I had to decide was this a salad or a hash? It didn't really appear to have a dressing, so I went with the latter.

Next, what are the main ingredients? Obviously the dish contains tomatoes, avocados and sweet potatoes, but what about spices? That was all up to me. After a few tries, I decided that New Mexican Chili Powder, Cumin, and Garlic really worked well together. I also added a dash of cayenne to kick it up a notch. I toyed with adding some cubed bacon, but eventually decided to keep it vegetarian.

I love roasted garlic and roasted bell peppers, so I added both to the dish. I considered putting the sweet potatoes on the grill to continue the roasted theme, but since it was raining cats and dogs, I opted to pan-fry instead. The result was a creamy soft sweet potato with a wonderful crust on the outside. Call it fate, call it karma, but I don't think it could have worked out any better.

I added the avocados and tomatoes last to preserve their cool refreshing essence. A squirt of lime juice added a bit of acidity (and kept the avocado nice and green). Below is my final recipe. Give it a try, and be sure to let me know what you think.

Pan Fried Sweet Potato Avocado Hash

2 Medium Sweet Potatoes
1 small red onion diced
1 Medium Vine Ripe Tomato Cubed
1 Medium Avocado Cubed
1 Roasted Bell Pepper, peeled and chopped (homemade or from a jar)
1 tsp roasted garlic (homemade or jarred)
1/8 tsp cumin
Dash Cayenne Pepper
1/4 tsp New Mexican Chile Powder
Salt and Pepper to taste
Fresh Cilantro
Fresh Lime Juice

Microwave Sweet potatoes until almost done. Cut into cubes and set aside. In a frying pan, sweat onion with a little olive oil until tender. Add Sweet potatoes, garlic, bell peppers, and spices. Cook until potatoes are lightly browned and are tender. Add Tomatoes. Toss for 30 seconds and remove from heat. Toss mixture with avocados, squirt with fresh lime, and garnish with cilantro.

Sweet Potato Summer Vacation

2011-06-01T15:03:00.051-04:00

Summertime is here and it is time to get outside and play! Run through a sprinkler, take a dip in the pool, or just relax and work on your tan. But while you are having all this fun, don't forget let your sweet potatoes have some fun too. They have been have been cooped up inside since last fall. They worked hard for you though all those big family dinners - Thanksgiving, Christmas, Easter, and Cousin Edna's birthday bash. Don't they deserve to get outside, too?

Of course they do. And nothing makes a sassy sweet happier than spending some good quality time on the grill. It couldn't be easier. Just slice them into 1/2 inch rounds, brush them with a little olive oil. Sprinkle with ginger and a dash of allspice. Grill about six minutes per side over high heat and you are done. Be sure to grill a few onions while you are at it - slice them and grill the same way. Be sure to grill plenty of both, I'll tell you why in just a minute. Whether you are grilling hot dogs or rib-eyes, these grilled sweet potatoes are guaranteed to be the highlight of the meal.

Of course you might want to spend all week outside instead of just one day, so you are going to need some quick recipes that don't take all day to cook. Relax, I've got you covered. Remember when I had you grill those extra potatoes and onions? In just a few minutes, you can whip up this delicious soup with your leftovers. Then you are free to frolic in the sun until the cows come home. Enjoy!

Creamy Grilled Sweet Potato Soup

Ingredients -

2 lbs sweet potatoes
1 red onion
6 cups chicken or vegetable broth
1 tablespoon lime juice
Zest from 1 lime
1 tablespoon fresh parsley
1/4 cup Half & Half
1/4 teaspoon allspice
1/2 teaspoon ginger
Pinch of cayenne pepper
Olive oil
Salt and black pepper
Fresh parsley to garnish
Chopped sun-dried tomatoes to garnish

Preparation:

Chop the sweet potatoes into ½ inch rounds and chop the onion the same way.
Grill the sweet potatoes, and onion, over a medium heat for 6 minutes per side, and then chop the ginger finely.
Add the ginger, potatoes, onion, cayenne, ginger and allspice to a saucepan, bring to the boil then simmer for 30 minutes.
Let the soup cool for 15 minutes then blend it until it is smooth.
Add the half and half, lime juice, parsley, zest, and heat up.
Serve garnished with the parsley and sun-dried tomatoes.

Taters for Tots Photo Contest

2011-05-17T14:16:00.006-04:00

Do your kids love sweet potatoes? I sure hope they do. Sweet potatoes are a great first food for babies and a great vegetable to add to a growing child's diet because they provide many of the vitamins and minerals that are needed for child development. And with naturally occurring sugars, sweet potatoes are a no-brainer for kids!

Beta carotene helps develop kids' peepers to keep them healthy and sharp
Vitamin C boosts their immune systems to fight off colds and flus and it also helps heal wounds like scrapes and bruises
Iron helps carry oxygen to ever cell of the body to keep them in tip-top shape
Potassium keeps their little hearts pumping hard and maintains muscle strength
Fiber keeps bellies full and satisfied, it also reuglates digestion
Complex carbohydrates are the ultimate source of energy for active little munchkins

Get your kiddos eating sweet potatoes and snap a photo of them for a chance to win $500. And that's not all. We'll match that $500 and donate it to your child's school, daycare center or community food bank. How sweet is that? Here's how to enter:

Prepare your child's favorite sweet potato recipe (for ideas click here)
Post a photo of your child eating or playing with sweet potatoes on your blog or Facebook wall by June 20th, 2011
Submit your entry by emailing us a link to your post at sassysweets@lewis-neale.com or if submitting via Facebook, post the photo to your wall and tag us, Sweet Potatoes, in the photo

The most inspiring photo will receive the prize of $500 plus an extra $500 will be donated to your child's school, daycare center or community food bank.

Visit our website for complete rules and download Sweet Taters for Your Little Tots, our guide to introducing your kids to nature's candy!

Sweet Potato Gravy!!! A New Southern Tradition?

2011-05-15T19:46:00.002-04:00

Being from the South, I know we have the reputation of putting gravy on everything. And I suppose there is a measure of truth in the stereotype. Every good southern cook should have a plethora of gravy recipes to choose from...sawmill gravy, redeye gravy, chicken gravy, beef gravy, brown gravy, mushroom gravy - I even have a friend that makes tomato gravy. But until yesterday, I had never even thought of sweet potato gravy. I am almost ashamed to admit that. I strive to show how versatile sweet potatoes can be in everything from pizza and soup to biscuits or nachos, and yet I didn't know sweet potato gravy existed until my friend gave me the recipe. Here is another thing I didn't know...it's delicious!

After a little investigating, I discovered that the original came from famed chef Emeril Lagasse. It has a lot of potential for custom variations, so I hope you will put your own spin on it and share it with me. I think I will add some tart apples for contrast when I next make this dish...and I will be making it again! So without further ado, here it is...

Pork Chops with Sweet Potato Gravy

Ingredients

4 thick pork chops, 6 to 8-ounces each
2 teaspoons Emeril's Essence or your favorite Cajun seasoning
2 tablespoons vegetable oil
2 tablespoons all-purpose flour
1 1/2 cups thinly sliced onions
1/2 cup pecan pieces
2 cups water
1 teaspoon salt
1/4 teaspoon cayenne
1 pound sweet potatoes, baked, peeled, and mashed (about 1 1/2 cups)
3 tablespoons pure cane syrup
1/4 cup chopped green onions
Chopped parsley leaves, for garnish

Directions

Season the pork chops with the Essence.
In a large skillet, heat the oil over medium-high heat. Add the chops and cook until brown, 3 to 4 minutes per side. Transfer the chops to a warm platter and cover to keep warm.
Reduce the heat to medium. Add the flour and, stirring constantly, cook until the roux is dark brown, the color of chocolate, about 3 minutes. Add the onions and cook, stirring occasionally, for 5 to 6 minutes, or until wilted. Add the pecans, water, salt, and cayenne and mix well. Bring to a boil. Add the sweet potatoes and blend to make a smooth mixture. Stir in the syrup and green onions. Return the pork chops to the pan, reduce the heat, and simmer until the pork is cooked through, 4 to 5 minutes, basting the chops with the gravy.
Remove from the heat and serve immediately. Garnish with parsley.

A Sweet Cinco de Mayo

2011-05-05T12:58:00.011-04:00

I know, I know, Cinco de Mayo is all about avocados, margaritas, tacos and salsa but as it turns out, in certain regions of Mexico, sweet potatoes play a big role in the cuisine. Sweet potatoes were very important in the Mayan diet and were used to extend their corn-based dishes when corn was scarce. It's no wonder we are naturally inclined to pair our sweets with cumin, jalapeno, black beans and chipotle! To learn more about the history of sweet potatoes in Mexican cuisine, click here.

Here's my little roundup of some tasty Mexican dishes using sweet potatoes (including my personal recipe, guess which one!). Will you be using sweets in your celebratory meal today?

Sweet Potato and Chorizo Street Tacos from Fresno Foodie

Sweet Potato Caramelized Quesadillas with Chipotle from Top of the Apple

Sweet Potato Skewers with Cilantro-Lime Aioli from Hungry Foodies Pharmacy

Sweet Potato, Black Bean and Green Chile Enchiladas from A Couple Cooks

Sweet Potato Posole (Hominy Stew) from Better Homes and Gardens

Rockin' Sweet Potato Rolls

2011-04-30T23:33:00.033-04:00

I have always loved baking bread. The whole experience is just so satisfying...you start with a few of the most basic ingredients available, mix and knead thoroughly, and then you are rewarded with that wonderful fresh baked bread aroma. There is truly nothing else like it. Of course the absolute best step in homemade bread is when it's time to eat it. A pat of country butter and I am in heaven!

As may have figured out, I am a bread fanatic. Everyone knows what to expect when its time for a family get-together - "Jocelyn will bring her bread." So when I came across this scrumptious recipe, I knew I had to make it for my husband's birthday dinner. I have already received a request to bring it to the next family function. Who knows, I may have started a new tradition - "Jocelyn will bring her sweet potato bread." Have fun baking!

Sweet Potato Rolls

Ingredients

1 (.25 ounce) package active dry yeast
4 tablespoons white sugar
1/2 cup cooked sweet potatoes (boil, drain, and mash)
1/2 cup warm water (110 degrees F)
3 tablespoons butter, softened
1/2 teaspoon salt
2 eggs
3 1/2 cups all-purpose flour

Directions

1. Dissolve yeast, warm water, and 1 tablespoon sugar in a mixing bowl. Let stand 5 minutes.
2. Add remaining sugar, sweet potato, butter or margarine, salt, and slightly beaten eggs. Stir to mix well. Stir in 3 cups of flour. Turn out on a lightly floured surface. Knead 2 to 3 minutes, adding just enough of remaining flour to prevent sticking. Do not knead too heavily; when smooth, shape into a ball. Place in an oiled bowl, and turn to coat the surface. Cover, and let raise about 1 hour or longer.
3. Punch down, and allow dough to rest for 2 minutes. Divide into 16 to 20 balls, and place on a greased cookie sheet or in a 9x13 inch pan. Allow to rise until doubled.
4. Bake at 375 degrees for 12 to 20 minutes. Serve warm.

Meet Our New Blogger, Joanne Tehrani!

2011-04-25T14:56:00.011-04:00

Greetings sweet potato lovers! I am registered dietitian, Joanne Tehrani. I am happy to be a guest blogger sharing information about nutrition and health issues. From time to time I will be answering readers' questions and sharing healthy recipes and food shopping tips. Enjoy!

The Sweet Potato ONLY Diet

The cabbage soup diet, the grapefruit diet, the egg diet, and my personal favorite - the cookie diet! There are countless diets out there promising fast results that involve eating only one food while eliminating others.

I recently read that Glee star Matthew Morrison went on a 3-day sweet potato and water ONLY diet to prepare for an upcoming photo shoot. The article did not specify how many sweet potatoes he was eating or how they were prepared (or if any of this is even true) but we do know he binged on pizza and pasta afterwards!

As a nutrition professional, I get asked about this type of diet all the time - whether or not it works, and if it is safe. Before I comment on this, I need to remind everyone that before you go on any type of eating plan or diet, it is important that yous peak with your doctor first. Now, here are my thoughts about this diet:

The Good

Sweet potatoes are delicious and nutritious. They are high in vitamins A, C, potassium, manganese and iron.
They are fat free and naturally sweet.
One sweet potato contains only about 100 calories. That means big flavor for very few calories.
They are chock full of fiber, which can help you feel full longer and may keep your from overeating throughout the day.
Sweet potatoes are extremely versatile and can be prepared hundreds of different ways. Did you see all of our contest entries? This makes them an excellent delivery system to incorporate other foods into your diet.

The Not-So-Good

Sweet potatoes are loaded with nutrients, however, no one food contains all the nutrients in the amounts necessary for the body to perform at its peak. Every nutrient is necessary and each one has a specific job.
Many fad diets are extremely low i energy in the form of calories. Too few calories can make your body eat up muscle for energy which will ultimately slow down your metabolism. When this happens, your body starts to go into "starvation mode" by conserving what little energy it gets from food. In turn, it becomes very difficult to burn calories and keep excess weight off. The best way to explain this is to think of your metabolism as a burning campfire. In order to keep that fire burning, you need to put small logs (food) on it continually. If we stop putting logs on it, it will eventually burn out. You want to keep that fire burning!
Going on a restrictive diet often leads to binges and subsequent weight gain.

The best thing to remember is the key to a healthy and balanced diet is diversity. By incorporating all of the colors of the rainbow, you are more likely to get the nutrients that you need. And, it is important to eat the foods you like. It's okay to have a piece of cake at the office party! I highly recommend preparing foods at home as often as possible like the ones include on this blog. Try a few and let me know how you feel!