January -- Sweet Potatoes

Sweet potatoes are sweet tasting, tuberous root vegetables.  They belong to an entirely different food family than either yams or the common potato.  There are at least 400 different varieties of sweet potatoes.  The color of the skin and flesh can vary.  They can be almost white, cream, yellow, orange, pink or deep purple.  The most common are white/cream and yellow/orange.  Sweet potatoes are native to Central and South America.  Worldwide, about 80 million tons of sweet potatoes are grown in China each year.  Africa produces about 14 million tons and the U.S. produces about 1 million tons.  Within the U.S., over half of the sweet potatoes come from the southern states, especially North Carolina.  
The sweet potato is considered a very healthy food.  It is extremely rich in beta-carotene and an excellent source of vitamin A.  It is also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6.
Sweet potatoes can be cooked in many different ways and added to a variety of foods.
Enjoy the following recipes and be adventurous to try others.
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Baked Sweet Potatoes  (My family’s favorite way to eat sweet potatoes)  
3-4 sweet potatoes, peeled and washed
  • Slice the potatoes very thin in rounds using a sharp knife or a mandolin slicer.
  • Prepare a pan 9”X13” or 9” round with spreading a thin layer of coconut oil (1-2 Tbsp.).
  • Layer the sliced potatoes in the pan.
  • On the top layer spread a small amount of coconut oil (1-2 Tbsp.).
  • Bake at 350 degrees for 45-50 minutes or until the potatoes are done.  Cover the pan towards the end so they do not get overly brown.
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Sweet Potato Enchiladas  (adapted from allrecipes.com)
Ingredients:
  • 4 sweet potatoes
  • 1 (8oz) package cream cheese, softened
  • 4-6 green onions, chopped
  • 2 tsp. chili powder
  • 1 tsp. ground cumin (optional)
  • 1 tsp. dried oregano
  • ½ tsp. salt
  • 1 tsp. black pepper (to taste)
  • (chopped olives, cilantro or chopped peppers can be added if desired)
  • 15 (7”) corn tortillas
  • 1 (19oz) can enchilada sauce (your choice of red or green)
  • 1 (8 oz.) package shredded Monterey Jack cheese
Directions:
  1. Boil sweet potatoes in pot with water, over medium heat, until tender.  About 30 minutes.  Cool and peel the sweet potatoes.
  2. Place the sweet potatoes in a bowl, mash them with cream cheese and spices.  Mix well.
  3. Preheat oven to 350 degrees and grease a 13X9 inch baking dish.
  4. Heat the tortillas in small amount of oil or water for about 30 seconds.
  5. Place about ⅓ cup of sweet potato filling down the center of each tortilla, roll it up, and place seam side down in baking dish.  Pour enchilada sauce over the tortillas, and sprinkle with Monterey Jack cheese.
  6. Bake 20-30 minutes, until the enchiladas are bubbling and the cheese begins to brown.

Servings: 6-8
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Sweet Potato Chili  (adapted from allrecipes.com)  Servings: 8-10
Ingredients:
  • 2 sweet potatoes, peeled and diced
  • 2 (14.5 oz.) cans of petite diced tomatoes
  • 1 (8 oz.) can tomato sauce
  • 1 cup diced onion
  • 4 cloves chopped garlic
  • 1 Tbsp olive oil
  • 1 cup chopped celery
  • 1 cup chopped carrots
  • 1 chopped jalapeno chili (if desired)
  • 1 cup water
  • 1 Tbsp. chili powder (or more to taste)
  • 1 tsp ground cumin
  • ½ tsp. ground cinnamon
  • ½ tsp. salt
  • ½ tsp. ground black pepper
  • ½ tsp. cayenne pepper (or to taste)
  • 1 bag or Morning Star Crumbles (found in frozen section of store)
  • 1 (12 oz.) can black beans (can substitute pinto beans)
  • 1 cup corn (if desired)
Directions:
  1. Place sweet potatoes in water and cook until almost tender.  Add stewed tomatoes, tomato sauce and spices.
  2. Place chopped onion and garlic in oil and fry until soft.  Place in kettle with about ingredients.
  3. Stir in the Morning Star Crumbles, beans and corn.  Cook on low heat until all ingredients are cooked together.  
This can be cooked in a crock pot on low heat for about four hours.  All the ingredients can be placed in the crock pot at one time.
Serve with chopped green onions and chopped avocado on top.
Sweet Potato Breakfast Casserole  (adapted from allrecipes.com)

4 cups grated sweet potatoes
¼ cup melted butter
Mix together and pat on the bottom of a 9X13 pan

Place in mixing bowl
1 (16 oz) container low fat small curd cottage
8-10 oz shredded cheddar-mozzarella cheese blend
1 tsp. salt
1 tsp pepper
1 tsp basil
8-10 beaten eggs

1 (8oz) package vegetarian sausage links (such as Morningstar Farms)
1 cup chopped onions
Place in a fry pan with small amount of olive oil and slightly brown
Add:  3 cups chopped baby spinach and cook until wilted
Put all ingredients in above mixing bowl.  

Mix well and pour on top of grated sweet potatoes.
Bake 375 degrees for about 1 hour.  Cool 5 minutes before serving.

Serves 12
Calories 268