Sweet Potato
 
The nutritional value of sweet potato is very high as there are so many vitamins and nutrients which simply provide so many sweet potato health benefits. This colorful, healthy vegetable is packed full of goodness. The sweet potato contains several B vitamins including vitamin B1, vitamin B3, vitamin B5 and vitamin B6.
This nutritional vegetable is also a good source of vitamin C and vitamin E. It also contains many nutrients including beta carotene, fibre, potassium, iron and folic acid. The sweet potato is a rich source of antioxidants.
 
Vegetables
 
Healthy Foods Index
 
Sweet Potato
There are not many foods which contain both vitamins C and E, these two vitamins can have a powerful effect when combined together as they can help to fight against ageing.

The benefits of sweet potato can also strengthen the immune system and combat illnesses and health diseases such as cancer. This healthy vegetable can have outstanding benefits and can even help to protect the memory, vision and bones.

Sweet potato is ideal for diabetics as it contains blood sugar regulating properties. It can also help women to feel better during their menstrual cycle as it contains vitamin B6 and iron and helps to improve mood and reduce tension, therefore, making it ideal for anybody suffering with depression.

Sweet potato is very filling but also low in fat and it's an excellent diet foot as the natural sweetness can satisfy sugar cravings.

Sweet Potato is a tuber or an exotic root vegetable which can be cooked whole or cooked and served just the same way as the ordinary potato. The tropical sweet potato has a delicious and unique flavor and is full of goodness and nutritional value.

This is a fantastic vegetable to feed babies and kids. The flavor is sweet and savoury, slightly spicy and simply delicious! The sweet potato skin ranges in color from white, pink, red to reddish brown with orange, white pale flesh.

Yams and sweet potatoes are often confused, they are not the same vegetable. Please refer to the yam section within the main index for a clear definition of this particular vegetable.

This root vegetable is low in fat and is very healthy and packed with goodness. This exotic vegetable provides a high nutritional value. The amount of calories in sweet potato depends on the way that it is cooked, for example if it is baked, sautéed, roasted, mashed, steamed or boiled.

The following calorie guide can be used to calculate the amount of sweet potato calories.

Calories in sweet potato per 100 grams:
Calories in boiled sweet potato - 84
Calories in baked sweet potato in skin - 90
 
 

The History of Sweet Potato
The sweet potato originates from South America. This exotic vegetable is now grown all over the tropical world. The sweet potato first originated many years ago before the Inca civilisation!

This root vegetable was introduced to Spain before ordinary potatoes. This type of potato has been very popularly used throughout the world including the Caribbean, South America and Asia. It has played a very important part of peoples diets throughout the years.

It has also been a vital ingredient to Thanksgiving dinner in the United States, accompanying turkey and giving it a sweet, delicious taste. The sweet potato is used in many special Caribbean recipes including baked sweet potato, puddings, deserts, sweet and spicy recipes.

Many recipes for sweet potato see the addition of limes, cinnamon and coconut. It is thought that the sweet potato was introduced to Asia during the 14th century and by the 16th century it was favoured by the British King Henry VIII.

Picking and Storing Sweet Potato
This versatile vegetable provides more nutritional value the fresher it is so look for small to medium sized sweet potatoes that are vibrant and appear blemish and sprout-free, with skin as smooth as possible, as well as firm to the touch.

Sweet potato can be stored in a cool, dry place for several days. Red skinned sweet potato contains higher amounts of beta-carotene.

How Do You Cook Sweet Potatoes
Sweet potato can be eaten and cooked just like ordinary potatoes. They should be washed well and the skin should be scrubbed. The sweet potato can be baked whole like a normal baked or jacket potato.

The skin is edible and is a great source of vitamins and has a high nutritional value. This healthy, delicious and versatile type of vegetable can be mashed, roasted, boiled, chipped, fried, baked and sautéed. It's a great accompaniment to meat and other vegetables or savoury recipes.

Popular recipes for sweet potatoes include soups, salads, casseroles, chips, fries, baby food and puddings.

Baking a sweet potato: Baking sweet potatoes is simple as it's no different to baking ordinary potatoes.

Wash the sweet potato well and scrub the skin

Pierce the skin several times using a fork

Place in a preheated oven at 350-375 degrees on a baking sheet

Wrapping the sweet potato in foil can make it soggy, so place it directly onto a baking sheet for best results

Allow the potato to bake for approximately 45 minutes

To check if it is cooked properly, use a fork to test the softness of the potato by gently piercing through the skin

How to boil sweet potatoes: Boiling sweet potatoes is easy as it's no different to boiling ordinary potatoes.

Wash the sweet potato well and scrub the skin

Peel the skin if desired then chop the potato into equal sizes so that they take roughly the same amount of time to boil

Place in a pan of water and bring to the boil

Allow the potatoes to simmer for approximately 15 to 20 minutes

To check if it is cooked properly, use a fork to test the softness of the potato by gently piercing through it

How to roast sweet potatoes:

Roasting sweet potatoes is easy as it's no different to roasting ordinary potatoes.

Pour approximately 1 tablespoon of oil into a roasting or baking tray

Place the tray in a preheated oven at approximately 180 degrees and allow the oil to heat

Add the sweet potatoes to the roasting tray once the oil has become hot (this shouldn't take too long, only a few minutes or so)

Shake the baking tray one or two times during the roasting process to move them around a little

Check after approximately 30 minutes or so, oven roasted sweet potato has a unique taste that is delicious!

To check if it is cooked properly, use a fork to test the softness of the potato by gently piercing through it

 
 
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