By Ruth Lahmayer Chipps, MS, RDN, CD, Communications Director, Jackson In Action
“Sweet potatoes are a sweet and starchy root vegetable rich in nutrients and full of flavor”
Sweet Potato Nutrition
One medium sweet potato is only about 100 calories. Sweet potatoes provides vitamin A, C, fiber, and potassium. Eat sweet potatoes with the skin on for the best nutrition!
Did you know…
Sweet potatoes are the official vegetable of North Carolina! Sweet potatoes are commonly confused with yams. . Sweet potatoes are roots, where as regular potatoes are tubers, or underground stems. Our first president, George Washington, grew sweet potatoes on his farmland
Sweet potatoes are delicious roasted with a drizzle of olive oil and a pinch of garlic, salt and pepper.
Sweet potatoes can be baked whole, grilled, steamed, boiled, roasted, microwaved or sautéed. Microwaving sweet potatoes takes less time than regular potatoes – so keep an eye on it. Sweet potatoes can also be added to baked goods such as muffins, cakes and quick breads. Serve mashed or baked sweet potatoes with a little butter and cinnamon
Sweet Potato Fries
Ingredients
Sweet potatoes – 1 per person
2 tsp. constarch per large potato
1 Tbs. olive oil per large potato
Spices: cinnamon-sugar or salt, cayenne, curry, pumpkin pie spice, garlic – anything you please
Instructions:
Preheat oven to 400°F (204°C). Line a large baking sheet with parchment paper or a silicone baking mat. Set aside.
Wash and peel the potatoes. Cut off the ends. With a *very* sharp knife, cut the potatoes into thin slices about 1/4 inch wide. Place in a large bowl or ziplock bag and toss with cornstarch. You want a nice thin coating. Pour the potatoes into a strainer to get rid of any extra cornstarch. Discard the extra cornstarch out of the mixing bowl too. Place potatoes back into the bowl and add the olive oil and seasoning(s) of choice.
Line the sweet potatoes onto the baking sheet. Try not to crowd them or else they won’t bake, they’ll just steam. Bake for 15 minutes. Remove from the oven and flip. Place back into the oven for 10-15 more minutes. Make sure to rotate the pan to avoid uneven browning. Don’t fret if the edges are a little brown, they will taste more caramelized than burnt.
Turn the oven off and keep the fries in-side as the oven cools down for about 30 minutes. This step will help the fries get crispier. Enjoy immediately.
Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community.
Ruth Lahmayer Chipps, MS, RDN, is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes & videos and is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.Lahmayer.com.