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 to make roasted or mashed potatoes Glazed 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 FCS727 Printed by University of Arkansas Cooperative Extension Service Printing Services. United States Department of Agriculture, University of Arkansas, and County Governments Cooperating The Arkansas Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability, political beliefs, marital or veterans’ status or any other legally protected status, and is an Affirmative Action/Equal Opportunity Employer. Enjoy Arkansas’ Fresh Sweet Potatoes .