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Sweet Potatoes

Sweet potatoes are a versatile and nutritious root vegetable with a creamy texture and a sweet, earthy flavor. They are available year-round, with a peak season in the fall and winter months. Sweet potatoes are a staple in many cuisines, including Southern American, African, Asian, and Latin American cooking. They can be roasted, mashed, baked, or used in soups, stews, and desserts. Their natural sweetness makes them a popular choice for both savory and sweet dishes.
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Sweet Potatoes Synonyms

  • Yam (in the US
  • though they are different species)
  • Kumara (in New Zealand)
  • Camote (in parts of Latin America)
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Different Forms/Types of Sweet Potatoes

Dried

Dehydrated sweet potatoes, typically sliced or powdered, used as a snack or ingredient in various dishes.

Canned

Sweet potatoes that have been peeled, cooked, and canned in syrup or water, convenient for quick recipes.

Frozen

Sweet potatoes that have been peeled, chopped, and frozen, suitable for quick cooking without the need for peeling or chopping.

Pureed

Cooked sweet potatoes that have been blended into a smooth consistency, often used in baking or as a base for soups.

Fresh sweet potatoes

Whole, unprocessed sweet potatoes, ideal for baking, roasting, or boiling.

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How to Choose Sweet Potatoes

When purchasing fresh sweet potatoes, look for firm, smooth-skinned potatoes without any soft spots, sprouts, or signs of decay. The skin should be even in color and the potato should feel heavy for its size. For canned, pureed, or frozen sweet potatoes, choose brands with minimal added ingredients to maintain the natural flavor of the sweet potatoes. Always check the expiration date and packaging integrity.
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Cooking/Prep Tips for Sweet Potatoes

Sweet potatoes are a versatile and nutritious ingredient that can be prepared in a myriad of ways. For intermediate and expert home cooks, it's important to note that the high sugar content of sweet potatoes can lead to quicker caramelization, which is excellent for creating a sweet, crispy exterior but can also cause burning if not monitored. To achieve an even cook, it's often beneficial to parboil sweet potatoes before roasting or frying. When baking, piercing the skin can prevent bursting and allows steam to escape. For mashing, cook sweet potatoes until they are very tender to ensure a smooth texture.
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Shelf Life of Sweet Potatoes

Fresh sweet potatoes should be stored in a cool, dry, well-ventilated area away from light, which can cause them to sprout or spoil. They should not be refrigerated raw as cold temperatures can affect their taste and texture. Canned sweet potatoes should be stored in a cool, dry place and once opened, transferred to a sealed container and refrigerated. Pureed, frozen, or dried sweet potatoes should be stored according to package instructions, typically in a cool, dry place or frozen until ready to use.
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Recommended Brands for Sweet Potatoes

dried sweet potatoes: Harmony House

canned sweet potatoes: Bruce's Yams

frozen sweet potatoes: Birds Eye

pureed sweet potatoes: Libby's

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Cooking Techniques for Sweet Potatoes

Grilling: Grilling gives sweet potatoes a smoky flavor and charred exterior. Slice them into wedges or rounds, brush with oil, and grill over medium heat, turning occasionally, until they have grill marks and are cooked through.

Roasting: Roasting sweet potatoes intensifies their natural sweetness and creates a crispy exterior. Cut them into even pieces, toss with oil and seasonings, and roast at 425°F (220°C) until tender and caramelized, usually about 25-30 minutes.

Steaming: Steaming is a healthy way to cook sweet potatoes without adding extra fat. It preserves their color and nutrients and results in a tender texture. Steam whole or cut sweet potatoes in a steamer basket over boiling water until they are soft.

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Sweet Potatoes Nutritional Information (100g)

  • fat: 0.1 g
  • fiber: 3 g
  • sugar: 4.2 g
  • protein: 1.6 g
  • calories: 86 kcal
  • carbohydrates: 20.1 g
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Flavor Combinations

Sweet potatoes pair well with a range of flavors and ingredients. They complement spices like cinnamon, nutmeg, and paprika, as well as herbs such as sage, thyme, and rosemary. Sweet potatoes also work well with savory ingredients like bacon, pecans, and black beans, and can be enhanced with sweet elements like maple syrup or brown sugar. Dairy products like butter, cream, and cheese can add richness, while citrus, ginger, and garlic can provide a contrasting zing.
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Allergen Information

Sweet potato allergies are uncommon but can occur. Symptoms may include itching, hives, or vomiting. Those with a sweet potato allergy should avoid all varieties and products containing sweet potato.