Sweet Potatoes Arkansas Fresh Purchasing Tips • Arkansas sweet potatoes are available from August History through October. The sweet potato is a tuberous root vegetable which • For the greatest food value, choose sweet potatoes belongs to the same plant family as the morning­ with a deep orange color. glory. Native to Central America, sweet potatoes • Select firm, well­shaped roots with smooth, bright, have been cultivated in the southern United States uniformly colored skins. since the 16th century. • Avoid sweet potatoes with holes or cuts which cause decay. What’s the difference between sweet potatoes and • 3 medium sweet potatoes equal approximately yams? In the U.S., the term is used interchangeably. 2 cups of cooked and mashed sweet potatoes or a The United States Department of Agriculture one­pound can. requires that products labeled as “yams” also be identified as sweet potatoes. baking sheet. Bake in a 400­degree oven for 15 minutes. Reduce temperature to 375 degrees Storage Tips and bake until potatoes are soft. • Sweet potato growers usually cure them – hold • Sweet potatoes can also be “baked” in a microwave them at a high temperature and humidity for oven. Wash, pierce and place on a paper towel. about 10 days – before sending them to market. Cook on high for 5­9 minutes for two potatoes. Let Curing helps preserve sweet potatoes and stand for 3 minutes. One baked medium sweet enhances their sweetness. potato (3½ ounces) has about 103 calories. • Store in a dry, unrefrigerated bin. Storing at • Typical seasonings include small amounts of butter 55­60 degrees is best. or brown sugar, apple, orange or pineapple juice, • DO NOT REFRIGERATE. Chilling this tropical orange peel, nutmeg, cinnamon or ginger. vegetable will give it a hard core and an undesirable taste when cooked. Nutritional Value • Freshly dug or uncured potatoes are better Sweet potatoes are often referred to as a nutritional boiled and used in dishes that include fruit powerhouse because they are high in beta­carotene – or syrup. an antioxidant that may reduce the risk of heart dis­ ease and certain cancers. They are a good Preparation Tips source of vitamin B­6, vitamin C, • Scrub sweet potatoes under potassium and dietary fiber. cold running water just before cooking. • To bake sweet pota­ toes, scrub them then dry com­ pletely. Rub them lightly in oil but do not place in aluminum foil. Pierce potatoes with a fork and place them on a

One medium baked sweet potato: Calories: 103 Sodium: 41 mg Fat: 0.2 g Fiber: 3.8 g Carbohydrate: 24 g Sweet potatoes are high in beta ­carotene and are a good source of vitamin B ­6, vitamin C, potassium and dietary fiber. Recipes

Bright Idea For a sweet and savory taste, use half white potatoes and half sweet potatoes Glazed to make roasted or mashed potatoes Sweet Potatoes and potato salad. Preparation time: 50 minutes 1 pound sweet potatoes, peeled thick slices and cut into ½­inch 1 tablespoon cornstarch

1 tablespoon brown Sweet Potato Oven Fries sugar ½ cup orange juice 4 medium sweet potatoes ½ cup water Nonstick vegetable oil spray 1. Preheat 2 tablespoons oil oven to 425°F. 2. Spray Optional Seasonings: a 1­quart baking dish spray. with nonstick cooking Place potato slices Mix equal parts ground nutmeg and cinnamon 3. In a in the prepared baking 1 small bowl, combine dish. Mix ⁄8 teaspoon each paprika, garlic flakes and cornstarch, brown orange juice and water. sugar, salt with a pinch of cayenne pepper 4. Stir well. Pour mixture over Preheat oven to 475°F. 5. potato slices. Cover and bake for 40 minutes or until tender and glaze potato slices are Lightly spray a baking sheet with the nonstick is thickened. Number vegetable oil spray. Wash potatoes thoroughly of servings: 8 and dry with a paper towel. Cut the potatoes Cups of fruits or vegetables per serving: 1 into long strips about ½ inch thick. Put oil in a ⁄2 cup Nutrition information 1 plastic bag. Add potatoes and toss to evenly for ⁄2­cup serving: Calories: 90 coat with oil. You may add seasoning to the Carbohydrate: bag. Spread strips in a single layer on the bak­ Fat: 0 g 21 g Sodium: Dietary Fiber: ing sheet and place in preheated oven. Bake at 33 mg 2 g 475°F for 40 minutes, turning once. Serves 6. Serving size: 10 fries.

Nutrition information per serving: Calories: 130 Sodium: 10 mg Total Fat: 5 g Dietary Fiber: 3 g Carbohydrate: 21 g Source: Cooking With Extension

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