Surprisingly, Sweet Potatoes are not at all related to either potatoes or Yams. They are native to South America (Yams are native to Africa, a completely different plant) - and are actually related to the Morning Glory family.
Health Properties
Though they are high in sugar, sweet potatoes are an excellent source of carotenoid antioxidants (if you recall, 'carotenoids' are the pigments in food, which are powerful antioxidants - thus the 'eat a rainbow' creed). They are also high in vitamins A, B6 and C. Sweet potatoes contain unique root storage proteins, which have been shown to exert significant antioxidant effects. This in combination with their abundance in vitamin C make sweet potatoes antioxidant powerhouses. Also, unlike other starchy veggies, sweet potatoes are classified as an "antidiabetic" food: animal studies have shown that sweet potatoes actually help stabilize blood sugar levels and improve the response to the hormone insulin.
Buying
Select smooth-skinned sweet potatoes with tapered ends and no bruises or harvesting scars. Finally - size doesn't matter! Store them in a cool, dry area. There are many different varieties - have fun experimenting with different kinds. My favorite lately are the Garnet or Jewel variety, which have a deep red color.
Sweet Tooth
If you have an insatiable hankering for something sweet, try including more sweet veggies - such as sweet potatoes, carrots, and squash - to your meals. The sweetness from veggies is a smart, balanced way to take the edge off your cravings (perhaps even eliminating them). Try one of these recipes below.
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Sweet Sensation
1 C Onion
1 C carrot
1 C squash
1 C sweet potato
1 C water
pinch of salt
1 tsp cinnamon
1. Cut veggies into bite-sized chunks, add to a big pot and sprinkle with cinnamon.
2. Add water and bring to boil. Lower heat and simmer, covered, for 20 minutes or until veggies are soft. Stir and serve.
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Sil's Sweet Potato, Chipotle and Black Bean Stew
(adapted from Scott Ohlgren)
This super easy stew has become a staple at our house - it's delicious, filling, and nutritious. You could add some greens during the last five minutes too. We serve this over brown rice.
1.5 C water (or stock)
1 medium onion, diced
1 large clove garlic
1 medium red bell pepper, chopped
1.5 lbs sweet potato, peeled + chopped into large chunks (or yams - any type)
2 C black beans (canned are fine)
1 28oz can whole peeled tomatoes
1 TB olive oil
1 TB chili powder
1 tsp coriander
1 tsp cumin
1 tsp celtic sea salt (or any salt)
1 chipotle pepper, chopped (or 1/4 tsp cayenne)
1. Use a large skillet or dutch oven that everything can fit into. Heat oil over medium heat; add onion, bell pepper, and garlic. cook til softened.
2. Stir in all spices and cook for 30 seconds. Add sweet potatoes and stir to coat with spices.
3. Add tomatoes, beans, chipotle (this will make it spicy - if you're unsure, only add a little bit, or omit it) and water or stock. Season with salt. Cover and cook 45 minutes over medium heat.
4. Adjust the flavors and serve!
