Susan M. Morgan, CFCS
County Extension Agent
Family and Consumer Education
Bolivia, NC 28422
September 25, 2002

How Sweet It Is: Sweet Potatoes--A Fall Favorite

Did you know that sweet potatoes are considered to be one of the healthiest vegetables on the block? As a matter of fact, the Center for Science in the Public Interest rated the relative nutritional value of common vegetables and the Sweet Potato came out on top with a score of 184, compared with a similarly prepared white potato which scored only 83 points. The Sweet Potato also scored big when the Nutrition Action Health Letter rated 58 vegetables by adding up the percentages of US Recommended Daily Allowance for Vitamins A and C, folate, iron, copper, calcium and fiber. The sweet potato topped the list with a whopping 582 points easily defeating a raw carrot, its nearest competitor that came in at a score of 434.

Still not convinced that this is the top veggie? - check out these impressive nutrition facts about sweet potatoes:

• A cup of cooked Sweet Potatoes provides 30 mg (50,000 IU) of beta-carotene (Vitamin A).
• It would take 23 cups of broccoli to provide the same amount.
• Sweet potatoes have four times the US Recommended Daily Allowance (USRDA) for beta carotene when eaten with the skin on.
• Sweet potatoes are a good source of vitamin E, and they are fat free—unless you add fat during the preparation process. Lots of Vitamin E rich foods, such as vegetable oils, nuts and avocados, contain a hefty dose of fat. A mere two-thirds of a cup of Sweet Potatoes provides 100% of the USRDA for Vitamin E.
• Sweet Potatoes provide many other essential nutrients including Vitamin B6, potassium and iron.
• Sweet potatoes are a good source of dietary fiber which helps to promote a healthy digestive tract. In fact, sweet potatoes have more fiber than oatmeal.
• Sweet potatoes are fat free, cholesterol free and very low in sodium. A medium Sweet Potato has just 118 calories.

Now that you know how good they are for you perhaps you'd like to know how to choose, store and cook these sweet treats. Fortunately for us, North Carolina Sweet potatoes are available every month of the year but to many of us, fall is not official until we've had a hot baked sweet potato on a cool crisp day. Choose sweet potatoes that are firm, and fairly even-shaped with even skin coloration. Avoid those with any signs of decay. The deeper colored varieties give you the most nutritional value and are usually the best tasting. Don't store sweet potatoes in your refrigerator. Storing in the fridge will produce a hard core in the sweet potato's center. For best results, store sweet potatoes in a cool, dry, well ventilated container at approximately 55 degrees F. For the best flavor and freshness, use within a week or two after purchase and handle them carefully to prevent bruising. When cutting sweet potatoes, always use a stainless steel knife.

Sweet potatoes are more nutritious if cooked in their skin. This means that you can cook them with the peeling on, but you should always wash and dry thoroughly before cooking.

Cooked sweet potatoes freeze well. Wrap unpeeled cooked sweet potatoes individually in aluminum foil or freezer wrap. Place in plastic freezer bags, label, date, and freeze! Now, let's get cooking with this interesting bisque recipe from the North Carolina Sweet Potato Commission.

In 2-quart saucepan, combine first eight ingredients. Bring to boil; reduce heat and simmer 10 minutes or until sweet potatoes are tender. Puree in blender or food processor until smooth. Return to saucepan; add milk and heat through. Serve garnished with salsa and green onion. Yield: 5 1/2 cups Makes 4-6 servings

For additional nutrition information, contact the Brunswick County Center of the North Carolina Cooperative Extension Service at (910) 253-2610. You can also learn more about North Carolina sweet potatoes by visiting the North Carolina Sweet Potato Commission's Website at www.ncsweetpotatoes.com/index2.html.

Susan Morgan is Extension Agent, Family and Consumer Sciences for the North Carolina Cooperative Extension Service in Brunswick County. For more information or questions, contact Susan at (910) 253-2610 or P. O. Box 109, Bolivia, NC 28422.

Please e-mail Susan Morgan, Extension Agent, Family and Consumer Sciences, CFCS, for further information or assistance.

The information presented is for educational purposes only. References to trade names is made with the understanding that no discrimination is intended and no endorsement by North Carolina Cooperative Extension Service is implied.

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Date Created 10/3/2002