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Sweet Potatoes for All

Published: November 23, 2011

Let’s give a big shout-out to the sensational sweet potato! This versatile veggie is widely available, inexpensive, and delicious. But here’s even more to love: sweet potatoes also deliver a big dose of healthy eating for just pennies per serving.

The nutritional numbers speak for themselves: one medium sweet potato provides 40 percent of the recommended daily allowance of vitamin C to fight off colds and flu viruses and vitamin D for bones and a healthy immune system. Plus, when eaten with the skin, it has more fiber than oatmeal. The colorful and creamy food is also low in fat and a good source of protein and calcium.

    So, whether sweet potatoes are a perennial favorite or making their debut in your holiday spread, try out these ideas:

  • Bake or microwave, then top with butter pat and cinnamon. Try chili powder for a Southwestern twist.
  • Grill, slice, and serve over greens.
  • Purchase a bag of pre-chopped sweet potato from the produce section of your grocery store. Enjoy as a snack, or in salads and soups.
  • Mash baked sweet potatoes with shallots, curry powder, cinnamon, and ground red pepper to taste.

Nutrition Facts

One Medium Sweet Potato

Calories: 120

Percent Daily Value:
Fat 0%

Cholesterol: 0%

Protein: 4%

Total Carbs: 10%

Dietary Fiber:10%

Sodium: 0%

Vitamin: A 500%

Calcium: 4%

Vitamin C: 45%

Vitamin D: 60%



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  • Lillian Elswick

    Scrub the sweet potato clean. Poke several holes in it to let out steam or it will fly all over the interior of the microwave. Bake on high about 4 minutes. Check by squeezing to see if it soft enough. Have a piece of aluminum foil ready to quickly wrap it up and it will soften more. Finish your other food, like microwaving another vegetable – green, perhaps. When you unwrap the potato add butter or whatever else you like on it. Enjoy.

  • E.Korenic

    How long to bake sweet potatoe in the microwave ?

    thanks

  • pat

    I FELT LIKE FOREST GUMP THIS THANKSGIVING. I ALWAYS HAVE SWEET POTATOES OVER THE THANKSGIGING AND CHRISTMAS, PLUS OTHER TIMES, BUT THIS YEAR I WENT WILD. A FRIEND GAVE ME A LARGE BOX OF SWEET POTATOES, SO I MADE SWEET POTATOES WITH APPLES AND TOPPED WITH MARCHMELLOWS, SWEET POTATOES PIE AND SWEET POTATOE AMBROSIA. ALL COMENTS WERE POSSITIVE. MY FAMILY PREFERSE SWEET POTATOES OVER PUMPKIN. THANKS FOR THE INFO.