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Eat Smart, Move More at Farmers Markets: Sweet Potatoes

ID

HNFE-320-6NP

Authors as Published

Melissa Chase, Consumer Food Safety Program Manager, Food Science and Technology, Virginia Tech; Austin Brooks, Project Associate, Family Nutrition Program, Human Nutrition, Foods, and Exercise, Virginia Tech; Renee Boyer, Associate Professor, Extension Specialist, Food Science and Technology, Virginia Tech; Carlin Rafie, Assistant Professor, Human Nutrition, Foods, and Exercise, Virginia Tech; Anne-Carter Carrington, Central District Coordinator, EFNEP/SCNEP

Key Points

  • Sweet potatoes are a rich source of vitamins A and C, and a good source of vitamin B6, potassium, and fiber.
  • Choose firm, small- to medium-sized potatoes with smooth skin. Avoid potatoes with cracks, soft spots, and blemishes.
  • Wash hands with warm water and soap for at least 20 seconds before and after handling fresh fruits and vegetables.
  • Store sweet potatoes in a cool, dark place for use within three to five weeks.

Sweet Potatoes and Apples

Number of servings: 6

Ingredients:

Nonstick cooking spray
3 sweet potatoes
3 apples
1/4 cup raisins
1/3 cup orange juice or pineapple juice
2 teaspoons brown sugar, packed
1 teaspoon ground cinnamon

Directions:

  • Heat oven to 350°F. Spray 8-inch baking dish with cooking spray.
  • Wash sweet potatoes and cut in half lengthwise. Cut in half again and then slice. Add to baking dish.
  • Wash apples. Leave the skin on the apple and cut in half through the core. Then cut each piece in half again until you have 4 quarters. Cut out seeds and core and cut into thin slices. Add to baking dish.
  • Sprinkle with raisins.
  • In separate bowl, mix juice and brown sugar together until sugar dissolves; pour over potatoes and apples. Sprinkle with cinnamon.
  • Cover with aluminum foil and bake at 350°F for 20 minutes. Remove foil and bake for 10 minutes longer until potatoes are tender and cooked through.
     

Per serving:  140 calories; 1 g fat (2 g saturated fat); 2 g protein; 34 g carbohydrate; 4 g dietary fiber; 0 mg cholesterol; 10 mg sodium.

Sweet Potato Salad

Number of servings: 6

Ingredients:

Nonstick cooking spray
1 sweet potato
2 baking potatoes
2 tablespoons canola oil
1/3 cup honey
1/4 cup vinegar
1/2 teaspoon garlic powder
1 teaspoon salt
1 teaspoon ground cumin
1/2 teaspoon ground black pepper

Directions:

  • Heat oven to 450°F. Spray baking pan with cooking spray.
  • Wash potatoes and cut in half lengthwise. Cut in half again and then cut into bite-size chunks.
  • Layer potatoes evenly in pan and spray with cooking spray again.
  • Bake for 30 minutes, stirring about halfway through.
  • To make a dressing, combine canola oil, honey, vinegar, garlic powder, salt, cumin, and pepper in a jar with lid. Put lid on jar and shake to mix ingredients.
  • When potatoes are tender, remove them from the oven and place in a mixing bowl. Pour dressing over potatoes and toss to coat. Serve warm.

Per serving: 172 calories; 5 g fat (trace saturated fat); 2 g protein; 33 g carbohydrate; 2 g dietary fiber; 0 mg cholesterol; 363 mg sodium.

Quick Tips

  • Try munching on sweet potato chips. Thinly slice a large sweet potato and brush lightly with olive oil. Bake at 350°F for 15 minutes or until lightly browned and crisp.
  • Clean sweet potatoes and other firm-skinned produce under running tap water while rubbing with your hands and scrubbing with a clean brush.
  • Substitute sweet potatoes for regular potatoes in your favorite potato salad recipe.
  • Ask children to help choose a dish with sweet potatoes in it.

This institution is an equal opportunity provider. In accordance with Federal law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, disability, and reprisal or retaliation for prior civil rights activity. (Not all prohibited bases apply to all programs.) This material was partially funded by USDA’s Supplemental Nutrition Assistance Program – SNAP – and the Expanded Food and Nutrition Education Program (EFNEP). SNAP is funded by the U.S. Department of Agriculture Food and Nutrition Service and the Expanded Food and Nutrition Education Program (EFNEP) is funded by the U.S. Department of Agriculture, National Institute of Food and Agriculture (USDA/NIFA).

Virginia Cooperative Extension materials are available for public use, reprint, or citation without further permission, provided the use includes credit to the author and to Virginia Cooperative Extension, Virginia Tech, and Virginia State University.

Virginia Cooperative Extension is a partnership of Virginia Tech, Virginia State University, the U.S. Department of Agriculture, and local governments. Its programs and employment are open to all, regardless of age, color, disability, sex (including pregnancy), gender, gender identity, gender expression, national origin, political affiliation, race, religion, sexual orientation, genetic information, military status, or any other basis protected by law

Publication Date

February 8, 2021

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