Photo credits (left to right): Photo credits (top to bottom): Flickr: NatalieMaynor; Flickr: mbrubeck; Flickr: cogdogblog
Sweet potatoes, Purple Sweet Potatoes, Yams, Boniato
Sweet potatoes are starchy vegetables that have a deep orange colored flesh with a sweet taste. Sweet potatoes and yams are often confused, but look similar. Unless you are shopping in an international market, you will most likely find sweet potatoes in stores.
- Choose medium sized sweet potatoes or yams with firm skin.
- Store sweet potatoes in a dry, dark, cool area for as long as a month. Otherwise, use your sweet potato within the week.
- Never place a sweet potato in the refrigerator.
- Leave the skin on if possible.
- Boil for 35-45 minutes.
- Pierce with a fork, then microwave for 8 minutes.
- Yams are usually sweeter than sweet potatoes.
- Season with cinnamon, ginger, or nutmeg.
- Top with nuts.
- Serve with black beans for a satisfying dish.
Why It's Great
- Vitamin A keeps our eyes working, our immune system strong, and our cells growing.
- Vitamin C keeps our immune system strong and helps our bodies heal quickly.
- Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too.
- Potassium, a type of electrolyte, helps build muscle and keeps your heart healthy.
- Thiamin is a B vitamin that helps our body change carbohydrates into energy and helps us maintain a healthy nervous system.
- Niacin is a B vitamin that helps our body change carbohydrates into energy and improves our circulation.
- Riboflavin is a B vitamin that helps our body change carbohydrates into energy and is important for body growth and eye health.
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