Sweet potato is one of the oldest vegetables consumed to this day, believed to be in consumption more than 5000 years ago. In fact, related artifacts have been seen in Peruvian caves dating back more than 8000 B.C and serve as the best proof of their consumption even in prehistoric times. Sweet potatoes has been a great part of the American diet for most of America's history particularly in the Southeast, where it is know as yams.
However This nutritious tuber is no relations to true yams. True yams have brown or black skin which resembles the bark of a tree and off-white, purple or red flesh, depending on the variety. The flesh of yams are starchier and drier than that of the sweet potato. In fact the name yams came about when African slaves seeing the tuber, being reminded of the yams of their homeland called it "nyami". The Senegalese word "nyami" was eventually shortened to the word "yam".
Nutrients found in 100 grams of sweet potato:
Carbohydrates - 20.1 gm
Sugars - 4.2 gm
Dietary fiber - 3.0 gm
Fat - 0.1 gm
Protein - 1.6 gm
Vitamin A - 709 繕g
Beta-carotene - 8509 繕g more than 250% of your daily requirements
Thiamin (Vitamin B1) - 0.1 mg
Riboflavin (Vitamin B2) - 0.1 mg
Niacin (Vitamin B3) - 0.61 mg
Pantothenic acid (Vitamin B5) - 0.8 mg
Vitamin B6 - 0.2 mg
Folate (Vitamin B9) - 11 繕g
Vitamin C - 2.4 mg
Calcium - 30.0 mg
Iron - 0.6 mg
Magnesium - 25.0 mg
Phosphorus - 47.0 mg
Potassium - 337 mg
Zinc - 0.3 mg
A frequent diet of sweet potato can lower the risk of constipation, diverticulosis and colon and rectal cancer. Several researches have shown its superior ability to increase vitamin A levels in our blood, containing between 100 - 1,600 micrograms of vitamin A in every 3.5 ounce sufficient to fulfill over 90% of our vitamin A needs.
Past research has shown that a minimal amount of 3 to 5 grams of fat per meal significantly increases our ingestion of Beta-carotene from sweet potatoes.
Sweet potato also contains cyanidins and peonidins and other associated phytonutrients which has antioxidant and free radical scavenging effects which may protect cells from oxidative damage and reduce risk of cardiovascular diseases and cancer. That risk reduction is important not only for individuals who are at risk of digestive tract problems like irritable bowel syndrome or ulcerative colitis but for all persons needing to reduce the potential risk posed by oxygen radicals. You will find that the purple flesh variety of this vegetable contains higher amount of the phytonutrients mention previously.
Sweet potato is ideal for the health conscious consumer. it blends well with herbs, spices and flavorings producing healthy delightful dishes of all types. From processed baby foods to main dishes, casseroles, salads, breads, desserts, and pet food.
Recipe For A Healthy Sweet Potato Spread
2 medium sweet potatoes 300 grams or 1/2 lbs
1 medium onion, minced
1 Tbs. Tahini or unsalted almond butter
Salt and pepper to taste
Optional
1 Tbs. maple syrup
1/4 teaspoon curry
1/4 teaspoon ground cumin
1. Cook potatoes in a saucepan, cover potatoes with water and bring to a boil.
2. Simmer over medium heat until potatoes are soft when pierced with a knife (During this period, prepare sauce.).
3. Remove from saucepan. When cool, remove skin.
4. While potatoes are cooking, peel carrot and onion, and chop into small pieces.
5. Place chopped carrot and onion into another saucepan and cover with 1/2 cup of water.
6. Simmer carrots and onions until soft
7. Puree sweet potato in a food processor with Tahini or Almond butter, Curry powder, and ground Cumin until just combined.
8. Add carrot-onion mixture and puree until smooth.
This makes a tasty spread when served on crackers or toasted bread.
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