 Kidsville Kitchen
The Incredible Sweet Potato
It's November, and my thoughts are turning to Thanksgiving and sweet potato pie! But there are lots of other recipes you can make with sweet potatoes, and they are good for you, too! One of the most nutritious vegetables for families to eat together is the sweet potato. In fact, the Center for Science in the Public Interest (CSPI) ranks the sweet potato as the #1 most nutritious vegetable. Sweet potatoes are loaded with beta-carotene, Vitamin B6, iron, potassium and fiber. The sweet potato is a complex carbohydrate that provides twice the recommended daily allowance of Vitamin A and more than one-third of the requirements for Vitamin C.
Baked Sweet Potato Fries
WHAT YOU NEED:
4 sweet potatoes (yams)
1/4 cup olive oil
Salt to taste
Preheat oven to 400 degrees. Cut sweet potatoes into 1/2-inch thick lengthwise strips and toss with olive oil. Coat a baking sheet with nonstick cooking spray and arrange potatoes on baking sheets. Bake potatoes for 15-20 minutes or until golden brown on bottom. Turn potatoes over and bake about 15-20 minutes or until golden brown all over. Sprinkle with salt and serve. Makes 4-6 servings.
Sweet Potato and Apple Muffins
WHAT YOU NEED:
1 3/4 cups all-purpose flour
1 1/2 tsp. baking powder
1 tsp. cinnamon
3 tbsp. canola oil
3/4 cup light brown sugar
1 egg
1 egg white
1 (15-oz) can sweet potatoes (yams), drained and mashed or 1 cup fresh sweet potatoes, cooked and mashed
1/2 cup skim milk
1 3/4 cups chopped, peeled baking apples
Preheat oven to 400 degrees. In a bowl, mix together the flour,
baking powder and cinnamon; set aside. In another bowl, mix together oil, brown sugar, egg, egg white, mashed yams and milk. Make a well in the center of the dry ingredients and add yam mixture, stirring until moistened. Do not over mix. Fold in the apples. Spoon batter into paper-lined or coated muffin tins, filling about three-fourths full. Bake for 20 to 25 minutes or until done. Makes approximately 1 1/2 dozen muffins.
Recipes courtesy of Louisiana Sweet Potato Commission. For more great recipes, visit www.sweetpotato.org.
|
