The Health Properties of Sweet Potatoes

Choose sweet potatoes that are heavy for their size,with intact peels (no decay). If you’re going to cook them whole, buy potatoes that are similar in size so
the cooking time will be the same. Peel or scrub thoroughly before cooking. They’ll keep for a month if you keep them cool but not cold (don’t put them in
the fridge).

Menu Magic
Don’t relegate sweet potatoes to candy-like dishes served only at Thanksgiving and Christmas. These spuds have a lot to offer all year round.

  • Bake a sweet potato just as you would a white potato and serve alongside your favorite protein dish (beef, chicken, fish, pork, or lamb).
  • If you’re hooked on regular mashed potatoes, try using half regular potatoes and half sweets.
  • For a Magic food trifecta, top mashed sweet potatoes with trans fat–free margarine, then season with cinnamon and sprinkle with chopped pecans.
  • Grill sweet potato slices to serve with pork loin chops.
  • Place sweet potato slices on top of your next casserole. Cover with foil to keep them moist and bake as usual.
  • Add sweet potato cubes to soups and stews 30 to 45 minutes before the dish is done.
  • Cube cooked sweet potatoes and use in stir-fries.
  • Make roasted sweet potatoes seasoned with thyme for a savory side dish. Combine olive oil, minced garlic, thyme, salt, and coarsely ground black pepper in a bowl. Arrange peeled, sliced sweet potatoes in a single layer on a baking sheet and brush with the mixture. Bake at 425ºF (220ºC) until tender and slightly brown.

Perfect Portion: 1 medium
A medium sweet potato (5 ounces/140 g) is big enough to satisfy your appetite without tipping the blood sugar scales.

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