Sweet on Taters

Readily available, easy to grow, inexpensive and deliciously versatile, sweet potatoes have many additional reasons to incorporate them into the kitchen more often.

High in vitamins:

• Vitamin B6 helps to reduce the chemical homocysteine - which has been linked wtih degenerative diseases, including the prevention of heart attacks.  
• Vitamin C, of course is an immune booster, but this crucial vitamin also plays an important role in bone and tooth formation, digestion, blood cell formation, helps accelerate wound healing, produces collagen -hello youthful skin - AND is essential to helping our bodies cope with stress.  
• Primarily made in the body as a result of getting enough sunlight, Vitamin D is important to the immune system. But it also plays an important role in energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth,.  Vitamin D also supports the thyroid gland.

High in minerals:

• Iron equals energy, but also produces red and white blood cells, aids in stress resistance, helps with proper immune function and metabolizes protein.
• Magnesium zen-master.  Sweet potatoes are a good source of magnesium, which is the relaxation and anti-stress mineral.  Magnesium is needed for healthy arteries, for healthy bone, blood, heart, muscle and nerve function.  It has been estimated that nearly 80 percent of the population in North America may be deficient in magnesium.

Just plain awesome:

•  Sweet potatoes contain almost twice as much fiber as other types of potatoes. The high fiber content gives them a "slow burning" quality. This basically means their caloric energy is used more slowly and efficiently than a low-fiber carbohydrate.
  
• Naturally sweet.  Because natural sugars are released slowly into the bloodstream, they are a balanced source of energy and will not cause the spike, crash and resulting onset of fatigue.
• Sweet potatoes are a good source of potassium, which helps regulate heartbeat and nerve signals.  Like other electrolytes, potassium performs several essential functions, including relaxing muscle contractions, reducing swelling, and protecting the kidneys.
• The orange color is indicative of beta carotene, basically the inactive form of vitamin A, known to strengthen eyesight and boost immunity.  Antioxidants are well known to help ward off cancer and protect against the effects of aging.
• Roasted, steamed, baked, grilled or puréed: the recipe potential for sweet potatoes is endless.  They are great in salads, grilled with onions and peppers, added into soups or smoothies.  My personal favorite is using these as a french fry substitute by baking them in the oven.
  
  
  

  Oven Baked Sweet Potato Fries
  Prep time: 10 minutes
  Cook time: 30 minutes
  The baking times are approximate; it depends on how thick you cut the wedges or rounds of sweet potatoes. Try to cut them evenly so they all cook at about the same rate. For best browning results bake only one sheet at a time.

  Ingredients

  • 2 pounds sweet potatoes, about 3 large ones
  • 2 Tablespoons Olive Oil (May need more if you don't have a non-stick baking sheet)
  • 1-2 Tbsp spice or spice combination of your choice: chipotle powder, smoked paprika, Chinese five-spice, pumpkin pie spice, garam masala, Cajun seasoning, etc.
  • salt - optional

  Directions

  1. Preheat oven to 450°F, and preheat cookie sheet for extra crispiness. 
  2. Cut off the ends of the potatoes. Cut the potatoes in half lengthwise and then, if they are very long, in half crosswise. Cut each piece into wedges.
  3. Put the sweet potatoes into a large bowl and add the oil. Mix well to combine. Sprinkle with salt, sugar and spices of your choice. Use your hands to mix well, so all pieces are coated with oil and spices.
  4. Spread the sweet potatoes out in a single layer on a baking sheet; the oil they are coated with should keep them from sticking to the pan.
  5. Bake for a total of 25 to 30 minutes. After the first 15 minutes, remove the baking sheet from the oven and turn over all of the sweet potato pieces. Return to the oven and bake for another 10-15 minutes, or until they are well browned. Let cool for 5 minutes before serving.