Sweet Potato



Quick Facts

Type: Root Tuber
Availability: September- February
Quantity sold in: lb.
Grown in: Field
Grown by: Horticulture Research Station



Storage and Preparation

Short Term Storage: Sweet potatoes should be stored unwashed in a dark cool area.  Whole raw sweet potatoes should not be refrigerated because it can alter the flavor.  Properly stored sweet potatoes can last up to 6 months or longer.
Long Term Storage: Sweet potatoes can be canned or frozen.
More information from ISU extension on:

Canning
Freezing

Preparation: Sweet potatoes should be thoroughly washed with cold running water and scrubbed with a brush before prepared or consumed. 



Pairings and Nutrition

Pairings: Sweet potatoes are very versatile and go well with sweet or savory flavors.  Sweet potatoes can be used in desserts or sweet dishes but also go well with meats and savory sides.
Nutrition: Sweet potatoes pack a big punch nutritionally.  One cup of sweet potato has more vitamin A than one cup of carrots.  Sweet potatoes are one of the highest if not the top potassium containing food.   They are also high in Vitamin C, and vitamin K.



Sweet Potato Recipes


Sweet Potato-Pecan Pancakes
Ingredients:

  • 1 1/4 cups all-purpose flour
  • 1/4 cup chopped pecans, toasted and divided
  • 2 1/4 tsp. baking powder
  • 1 tsp. pumpkin-pie spice
  • 1/4 tsp. salt
  • 1 cup fat-free milk
  • 1/4 cup packed dark brown sugar
  • 1 Tbsp. vegetable oil
  • 1 tsp. vanilla extract
  • 2 large eggs, lightly beaten
  • ¾ cup mashed sweet potato

Directions:

  1. Wash and dry one large sweet potato.  Poke potato with fork, place on microwave safe plate and microwave for 7 minutes or until cooked through.  Remove from microwave and allow to cool.
  2. Peal skin off potato and mash.  Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, 2 Tbsp. pecans, baking powder, pumpkin-pie spice, and salt in a large bowl. Combine milk and next 4 ingredients (milk through eggs); add to flour mixture, stirring until smooth. Stir in sweet potatoes.
  3. Spoon about 1/4 cup batter onto a hot nonstick griddle or large nonstick skillet. Turn pancakes when tops are covered with bubbles and edges look cooked. Sprinkle pancakes with 2 Tbsp. pecans.

Sweet Potato-Peanut Bisque
Ingredients:

  • 2 large sweet potatoes (10-12 ounces each)
  • 1 Tbsp. canola oil
  • 1 small yellow onion, chopped
  • 1 large clove garlic, minced
  • 3 cups reduced-sodium tomato-vegetable juice blend or tomato juice
  • 1 4-ounce can diced green chiles, preferably hot, drained
  • 2 tsp. minced fresh ginger
  • 1 tsp. ground allspice
  • 1 15-ounce can vegetable broth
  • 1/2 cup smooth natural peanut butter
  • Freshly ground pepper to taste
  • Chopped fresh cilantro leaves for garnish

Directions:

  1. Prick sweet potatoes in several places with a fork. Microwave on High until just cooked through, 7 to 10 minutes. Set aside to cool.
  2. Heat oil in a large saucepan or Dutch oven over medium-high heat. Add onion and cook, stirring, until it just begins to brown, 2 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in juice, green chiles, ginger and allspice. Adjust the heat so the mixture boils gently; cook for 10 minutes.
  3. Peel the sweet potatoes and chop into bite-size pieces. Add half to the pot. Place the other half in a food processor or blender along with broth and peanut butter. Puree until completely smooth. Add the puree to the pot and stir well to combine. Thin the bisque with water, if desired. Season with pepper. Heat until hot. Garnish with cilantro, if desired.

Sweet Potato Fries
Ingredients:

  • 1 1/2 lbs. sweet potatoes (about 4 medium)
  • 1 Tbsp. vegetable oil
  • 1/8 tsp. salt

Directions:

  1. Preheat oven to 425°F.
  2. Rinse potatoes under running water. Scrub potatoes well.
  3. Cut the potatoes in half lengthwise.
  4. Lay each potato half flat and slice into half-round shapes about 1/4 inch thick.
  5. Combine potatoes, oil, and salt in a bowl. Stir so potatoes are covered with oil.
  6. Grease cookie sheet with oil and lay potato slices in a single layer.
  7. Bake for about 30 minutes, turning after 15 minutes.
  8. Serve immediately.

Curried Sweet Potato Apple Soup
Ingredients:

  • 2 large (1 lb.) sweet potatoes
  • 1 large (8 ounces) apple
  • 1 Tbsp. olive oil
  • 1 large onion, coarsely chopped (2 cups)
  • 2 to 3 tsp. curry powder
  • 1 can (14 to 14-1/2 ounces) vegetable broth (about 1-3/4 Cups)
  • 1-3/4 cups unsweetened apple juice
  • 3/4 tsp. salt
  • 1 container (6 ounces) plain low-fat yogurt
  • 3/4 cup croutons (optional)

Directions:

  1. Pierce sweet potatoes and apples with fork tines. Microwave sweet potatoes and apple on high until apple is very tender, about 6 to 7 minutes. Remove apple; set aside until cool enough to handle.
  2. Continue microwaving sweet potatoes on high until tender, about 4 to 5 minutes longer. Set aside until cool enough to handle.
  3. Meanwhile, in large saucepan over medium heat, heat oil. Add onion and curry powder. Cook and stir until onion begins to brown, about 5 minutes.
  4. Add broth. Bring to a boil, reduce heat to low; simmer 5 minutes.
  5. Transfer broth mixture to bowl of food processor; reserve saucepan.
  6. Halve sweet potatoes and apple. Remove apple core, scoop potato and apple pulp from skin. Add to processor. Add salt; whirl until very smooth, gradually adding apple juice through processor feed tube. Transfer mixture to reserved saucepan.
  7. Bring to boil over medium heat; whisk in yogurt. Reheat just until hot (do not boil).
  8. Serve topped with croutons, if desired.