Sweet Potatoes — A Cornucopia of Options
From fruit to nuts, sweet potatoes partner with other healthy ingredients for delicious results

For most people, celebrating the holidays would not be the same without sweet potatoes on the dining or buffet table. And today’s health issues, sophisticated tastes and access to more exotic or non-traditional ingredients are transforming the traditional, buttery and marshmallow-covered sweet potato casserole. “The way people in this country eat is gradually changing for the better,” says Sue Johnson-Langdon, Executive Director of the North Carolina Sweet Potato Commission and a sweet potato grower. “And that goes for sweet potatoes, too. The message that sweet potatoes are a good, complex carbohydrate is getting out there. Sweet potatoes don’t have to be swimming in butter and blanketed by a thick layer of gooey marshmallows,” she continues.

Sweet potatoes are virtually fat and cholesterol free, are a great source of Vitamin E, contain other essential nutrients including Vitamin B6, potassium and iron and are a good source of dietary fiber. They are very low in sodium. A medium sweet potato has just 118 calories.

Adding spices, herbs, seeds, dried fruit and nuts to something as simple as mashed sweet potatoes is an easy way to add flavor without adding a lot of unhealthy fats and empty calories. “The mild sweetness and velvety texture of cooked sweet potatoes goes so well with spicy, salty and earthy seasonings. Nuts and dried fruit add crunch and color as well as additional healthy benefits,” adds Johnson-Langdon.

Some of the traditional spices popular in sweet potato dishes are cinnamon, nutmeg, ginger, ground coriander and sage. And there are many herbs and spices that deserve a second, or first, look as a partner for sweet potatoes.

Curry power, a blend of up to 20 different herbs, spices and seeds, comes in two basic styles, standard and Madras, the hotter of the two. The most common ingredients in curry powder include cardamom, chilies, cinnamon, cloves, mace, nutmeg, red and black pepper, poppy and sesame seeds, saffron and turmeric.
Page 2 of 2 Sweet Potatoes — A Cornucopia of Options From fruit to nuts, sweet potatoes partner with other healthy ingredients Curry power, a blend of up to 20 different herbs, spices and seeds, comes in two basic styles, standard and Madras, the hotter of the two. The most common ingredients in curry
powder include cardamom, chilies, cinnamon, cloves, mace, nutmeg, red and black pepper, poppy and sesame seeds, saffron and turmeric.

Rosemary is a member of the mint family, and fresh or dried, the subtle hints of lemon and pine add a nice background flavor in a variety of dishes, including soups, stuffing, dressings and side dishes. Cumin, available as a whole seed or ground into a powder, adds a strong, spicy-sweet and earthy flavor to dishes. It’s as versatile as sweet potatoes, fitting into numerous cuisines including Spanish, Moroccan, Indian, Tex-Mex and German.

Dried fruits have a long shelf life and add flavor, texture and color to casseroles, desserts, sides and soups. Dried plums (prunes), cranberries, cherries, apricots, blueberries, raisins and figs are readily available in most grocery stores. And don’t forget that walnuts, pecans, almonds and peanuts add crunch and flavor along with protein, heart-healthy fats and other vitamins and nutrients such as Vitamins B and E and calcium.

“You really can prepare sweet potatoes in so many ways that there is a sweet potato dish out there for everyone, whether it’s Tex-Mex, Asian, Indian, Moroccan or Caribbean food you like,” Johnson-Langdon explains. “And while we are excited that this is the most popular time of year for sweet potatoes, we want everyone to know that sweet potatoes from North Carolina are available year round, so don’t stop thinking about them after the holidays.”

The North Carolina SweetPotato Commission is offering a free recipe and entertaining tips brochure titled “Hints for Hassle-Free Entertaining.” Send in a business-size SASE to North Carolina SweetPotato Commission; Hints for Hassle-Free Entertaining; P.O. Box 575; Selma, N.C. 27576. For more recipes and information about sweet potatoes, visit the Web site at www.ncsweetpotatoes.com. Sign up to join the North Carolina SweetPotato Recipe club and receive the quarterly online newsletter and a set of colorful recipe cards, while supplies last, free from the Commission.