Food of the Week [Part II]: Serving Up Sweet Potato

Posted February 3, 2008 at 12:00 PM by Jessica Hale

Section: Her Nutrition, Healthy Eating, Recipes, Vegetarianism, Special Features, Food of the Week

This week, delicious sweet potato proves itself to be more than just a pretty-colored palate pleaser. Chock full of nutrients, sweet potatoes are a healthy and versatile choice for a side dish or main course.

Sweet potatoes are a good source of many vitamins and minerals, including vitamins A and C and beta carotene. In fact, a 1992 study conducted by the Center for Science in the Public Interest found sweet potatoes to be the healthiest overall vegetable, based on their vitamin, complex carbohydrate, protein, iron and calcium content. (Regular potatoes scored second!) Preliminary tests also indicate that eating sweet potatoes may be beneficial for individuals at risk of diabetes, helping to stabilize blood sugar and lower insulin resistance. If you are a smoker, or if you are often exposed to secondhand smoke, consider increasing your consumption of vitamin A-rich foods like sweet potatoes; vitamin A has been shown to dramatically reduce the risk of emphysema. Vitamins C and B6, also prevalent in sweet potatoes, are useful for preventing colon cancer and heart disease.

Baked sweet potatoes, topped with a little margarine and brown sugar, make for a delicious side dish on cold winter nights, but sweet potatoes take the spotlight in this spicy main course from Dreena Burton’s Vive le Vegan. Serve along with a whole grain like brown rice or quinoa for a nutritious weekday meal.

Recipe Profile

Perfect For: A surprising and easy entrée

Prep Time: 1 hour 15 minutes, mostly inactive

Serves: 4-5

Ingredients:

1 can chickpeas 1 13.5-oz can light coconut milk 3/4 cup red onion, chopped 1 1/2 cups celery, chopped 1-1 1/2 cups sweet potatoes, peeled and chopped 1-1 1/2 cups apple, peeled and chopped 2 cloves garlic, minced 1 1/2 tablespoons grated ginger 1-1 1/2 tablespoons mild curry paste, or to taste 2 teaspoons mustard seeds 1 teaspoon cumin seeds 1/2 teaspoon turmeric 3/4 teaspoon salt 1/8 teaspoon all spice

Preheat oven to 375 F. In a large, deep casserole dish, combine all the ingredients. Stir through until well combined. Cover and bake for 30 minutes. Stir through, cover, and bake for another 30-40 minutes, until the vegetables are tender (stir through again once or twice throughout).