The Sioux Falls Eat Well, Live Well campaign presents the November Vegetable of the Month – Sweet Potatoes!
Sweet potatoes make an excellent side dish for any meal and can be a healthy addition to your Thanksgiving feast!
- Store in a cool, dry place, not in the refrigerator. Use within 2 weeks.
- Store cooked sweet potatoes in a tightly closed container (not made from metal) in the refrigerator.
Preparation & Cooking:
- Before cooking, wash sweet potatoes to remove any dirt from the skin. It is not necessary to peel before cooking them.
- To bake or roast: Brush potatoes with olive oil if you like and wrap in foil. Poke holes in the skin with a fork or knife a few times and bake at 400 degrees F for 40 to 50 minutes or until soft.
- To boil: Cut sweet potatoes (they can be peeled or unpeeled) into pieces and place in boiling water. Cook 15 to 20 minutes and drain. If you are mashing sweet potatoes after boiling them, they should be peeled first.
- To microwave: Prick the skin of the potato with a fork or knife a few times. Cook on high, turning the potato halfway through the cooking time. Cook 1 potato for 3 to 4 minutes, 2 potatoes 5 to 6 minutes, and 3 potatoes 7 to 8 minutes.
Uses and Tips:
- Use sweet potatoes in soups or baked goods such as breads, muffins, or sweet potato pie.
- Top baked sweet potatoes with cinnamon and brown sugar, nuts, or cheese to add flavor.
- Cut sweet potatoes into cubes, drizzle with olive oil, garlic powder and pepper, and roast until soft for an alternative to white potatoes.
- 1 medium sweet potato counts as 1 cup in the MyPlate.gov vegetable group. For a 2,000-calorie diet, the daily recommendation is about 2½ cups of vegetables.
- 1 medium sweet potato provides more than a day’s worth of vitamin A and 35% of the daily recommended amount of vitamin C.
Food Safety Information:
- Keep sweet potatoes away from raw meat, poultry, or seafood, and from the kitchen tools used with meat, poultry, or seafood.
The featured Sioux Falls chef this month is Chef John Gilberston the Executive Chef at Sanford Medical Center in Sioux Falls. Learn more about sweet potatoes and get Chef Gilberston’s Oven Roasted Sweet Potatoes recipe with this Pick It! Try It! Like It! Fact Sheet.
Don’t stop there! Find ways to promote sweet potatoes at your work, school, childcare, and in your community!
Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!