Sweet potatoes have been cultivated for more than 5,000 years. Originally from South America, sweet potatoes are now grown all over the world. Loaded in fiber, protein, vitamins A and C, and the minerals iron and calcium, sweet potatoes are also full of anthocyanins and carotene —the potent antioxidants.
The Center for Science in the Public Interest ranked the baked sweet potato the most nutritious of all vegetables with a score of 184. That’s 100 points higher than the runner-up, the baked white potato.
Sweet Potato Nutrition. One medium sweet potato baked with skin provides 117 calories, 2 g protein, 3.4 g dietary fiber, 0.1 g fat, 27.7 g carbohydrate, 24877 IU vitamin A, 28 mg vitamin C, 26 mcg folic acid, 397 mg potassium, 11 mg sodium, 63 mg phosphorus, 23 mg magnesium, and32 mg calcium.
Sweet Potato and Zucchini Bread Recipe
Sweet potatoes are also available canned and frozen, but you must read food labels carefully to avoid sugar- and fat-filled versions. The United States Department of Agriculture requires that sweet potatoes be labeled as such rather than as yams, although the term “yam” can still be used along with it.
Makes 1 loaf
INGREDIENTS:
2 Cup All purpose flour (If you want gluten-free, I’ve tried this one, I’m satisfied Gluten Free All Purpose Flour Blend)
2 Teaspoon Ground cinnamon
1 Teaspoon Baking soda
1/4 Teaspoon Baking powder
1/4 Teaspoon Salt
2 Cup Sugar
3/4 Cup Vegetable oil or coconut oil
3 Large Organic Eggs
1 Teaspoon Vanilla extract
1-1/2 Cup Grated zucchini
1-1/2 Cup Grated peeled sweet potato
1 Cup chopped walnuts; toasted
COOKING DIRECTIONS:
1) Preheat oven to 350F.
2) Butter and flour 9x5x3-inch loaf pan.
3) Sift first 5 ingredients into medium bowl.
4) Beat sugar, oil, eggs and vanilla to blend in large bowl. Mix in zucchini and sweet potato (either thinly sliced into cubes or finely grated).
Grated Sweet Potato
Grated Zucchini
5) Add dry ingredients and walnuts and stir well.
6) Transfer batter to prepared pan.
7) Bake until tester inserted into center comes out clean, about 1 hour 20 minutes.
8) Cool bread in pan on rack 15 minutes.
9) Cut around bread to loosen.
10) Turn out onto rack and cool completely. (Can be prepared 1 day ahead. Wrap in foil and let stand at room temperature.)
Do sweet potatoes need to be refrigerated?
Sweet potatoes should be dry and firm, with no mushy spots or sprouts. Even if sweet potatoes can be cooked just about any way that white potatoes can, they do not store as well as white potatoes.
Sweet potatoes should be stored in same cool, dry, dark conditions, but even so they may last only three to four weeks. If left at room temperature, they will last about a week. Don’t refrigerate raw sweet potatoes.
Related Post: How to Store Zucchini Long Term and Keep it Fresh Longer?
How to store sweet potatoes in freezer?
You can keep cooked sweet potatoes in a covered container in the fridge for four to five days. To freeze sweet potatoes, pack them in an airtight container, but leave some room for expansion. Frozen, they will keep up to ten months.
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c) How to Make Patti Labelle's Sweet Potato Pie- Southern Soul Food Recipes
REFERENCE:
Deborah A. Klein. 2009. The 200 SuperFoods That Will Save Your Life: A Complete Program to Live Younger, Longer. McGraw-Hill Education. ISBN-10: 0071625755
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