In Season: Sweet Potatoes
Don’t confuse these holiday favorites with yams. Loaded with vitamins, they’re a sweeter alternative to a plain old potato. Here are 12 ways to try them.
What, Where & When?
They may have “potatoes” in their name, but they aren’t even in the same family as potatoes. These tubers are a different kind of root vegetable that comes from the same plant family as the morning glory flower. And even though some folks use the names interchangeably, sweet potatoes also aren’t the same as yams, which are starchier root veggies with a less sweet flavor.
So what are they? Well, sweet potatoes are one of the oldest veggies on record, with traces of them dating back more than 10,000 years! These days, you’ll find them in season from as early as August through November.
Sweet potato skin can range in color from brown to orange to purple, while the flesh can be white or various shades of orange. One of the most common varieties is “Beauregard,” but I’ve seen some wild ones at my local farmers’ market. My favorite so far this year has been the purple-skinned and dark orange-fleshed “Carolina Ruby” — great for roasting or baking in the skin.
Nutrition Facts
A medium baked sweet potato has 105 calories, 24 grams of carbohydrates, 4 grams of fiber and more than 400% of your daily vitamin A in the antioxidant form known as beta-carotene. They’re also a good source of vitamin C and potassium. Sweet potatoes with dark orange flesh also contain the antioxidant lycopene.
What To Do With Sweet Potatoes
I love to make my sweets smashed. Instead of boiling them, I bake them in the skin until tender. Once they cool, I remove most of the skin and place them in a saucepan over low heat with a pat of butter, a few spoonfuls of Greek yogurt, salt and pepper. A quick smash with a fork or a potato masher and they’re good to go — simple and yummy! I also make lots of oven fries; I always make extra to chop up and add to grain salads. Try my Sweet Potato Quinoa for a satisfying lunch.
You can also steam, sauté, grill or boil sweet potatoes for salads, soups, pancakes and biscuits. Many folks like to pair theirs with brown sugar or cinnamon, but I prefer mine with salt, lime, smoky chipotle pepper or even coconut. If you’re a fan of the even sweeter combo of sweet potatoes and marshmallows, how about swapping out sugary marshmallows for the natural sweetness of honey instead?
Shopping Tip: Choose sweet potatoes that are firm with intact skin (no large dents or blemishes). Store in a cool, dry place for up to four weeks. Once cooked, keep in the fridge for five to seven days or freezer for six to nine months.
- Recipes to Try:
- Sweet Potato Quinoa
- Penne with Sweet Potatoes and Fennel
- Mashed Sweet Potatoes with Coconut Milk
- Honey-Roasted Sweet Potatoes
- Sweet Potato and Celery Root Fries
- Sweet Potato Salad with Chili-Lime Vinaigrette
- Sweet Potato Fries
- Mashed Sweet Potatoes with Orange Essence
- Sweet Potato Hash
- Sweet Potato Soup
- Potato and Sweet Potato Torte
- Vegetarian Sweet Potato Pie
I'm a college student and I keep a bag full of sweet potatoes under my bed to have with meals. I buy a lot when they're on sale because they'll keep a while. Then I just poke them with a fork and microwave them for 5 minutes and it's a great, tasty and healthy side
How big exactly is a "medium sweet potato"?
People rarely see potatoes in this form. They are usually white. The fact that it contains Vitamin A makes it more nutritious. Many think it is more of carbohydrate.
Hi Amy –
A medium sweet potato weighs about 4 ounces (or 1/4-pound)- the exact shape would vary, some are long and slender and others are more round.
Hi Dana Angelo White,
I grew up eating the REAL sweet potatoes from my grandmother’s garden. My favourites!
Great info in your article!
I'm way past the college age (in fact am a senior citizen), but still love baked and/or microwaved sweet potatoes. I always feel like I am eating healthier when I eat sweet potatoes than when I am eating white potatoes. But, as a note, when I do have a baked potato, I use salsa on it instead of butter….much healthier and really delicious.
I never ate sweet potatoes as much until I read Healthy Eats and learned how good they were for you and how many vitamins they had! They are a terrific alternative to brown rice and other sides. They also go very well with a ton of different types of green vegetables!
Can you cook sweet potatoes in a crock pot? If so, how would you prepare them for cooking?
Sweet potatoes are only 6000 yrs old,because that is how old the earth is.
yes you can cook sweet potatoes in a crock pot. Put a very small amount of water to just cover the bottom and cook on low overnight and they are just like baked.
I love making sweet potato 'fries' to go with sandwiches. It is a much healthier option than regular potato chips. I slice the potato very thin and season them with black pepper and garlic salt. I like to bake them on a broiler pan, they seem to get crisper that way.