Seasons/Availability
Sweet potatoes are available year-round.
Storage
Sweet potatoes should be stored in a cool and dry place, away from direct sunlight. They can last for weeks or even months if kept in the right conditions. To extend their shelf life, store them in a paper bag to avoid moisture buildup. Also, do not refrigerate sweet potatoes as temperatures below 40°F may cause spoilage or produce an off-flavor. Cooked sweet potatoes will keep for up to four days if covered and refrigerated. For optimum flavor and texture, consume cooked sweet potatoes within two days of cooking.
Preparation
Before preparing sweet potatoes, wash them thoroughly under running water to remove any dirt or debris on the skin. If they are particularly dirty, scrub them with a vegetable brush. Sweet potatoes can be boiled, steamed, microwaved, roasted, grilled, sautéed, stir-fried or mashed. They may also be used in baked goods such as pies and muffins. If baking sweet potatoes whole in the oven or microwave, poke several holes in the skin with a fork to allow steam to escape; this will prevent them from bursting open during cooking. When boiling sweet potatoes for mashing, add 1/2 teaspoon of salt per quart of water to help enhance the flavor. For roasting sweet potatoes slices or cubes, cut them into even pieces so they cook at an equal rate. Add 1 tablespoon of oil per one pound of sliced sweet potatoes before seasoning if desired; toss the seasoned slices until evenly coated. Place the slices in an even layer on a baking sheet and roast them at 425°F for about 30 minutes or until tender. When grilling sweet potatoes, wrap them in foil to prevent sticking and cook them until fork-tender.
Nutrition
Nutritionally, sweet potatoes are an excellent source of fiber, vitamins A and C, potassium, calcium and iron. They also contain other nutrients such as magnesium, phosphorus and zinc. Sweet potatoes are low in calories making them a great choice for those watching their weight or trying to maintain it. In addition to being a healthy snack option, they can be used in a variety of recipes from salads to casseroles.
Health Benefits
Sweet potatoes have numerous health benefits. They may help to reduce cholesterol levels, lower blood pressure and improve digestion due to their high fiber content. Additionally, sweet potatoes are packed with antioxidants which can help protect against certain diseases and illnesses. Sweet potatoes also contain carotenoids which can help boost immunity and protect the skin from sun damage. Finally, they are a great source of energy due to their naturally occurring sugars so they make a great pre or post-workout snack.
