The sweet potato belongs in the same family as morning glories while the white potato belongs to the same group as tomatoes, tobacco, chile pepper, eggplant and the petunia.
Sweet Potatoes NUTRITION Sweet potatoes are a good source of several nutrients, such as: Vitamin A protects the eyes, strengthens your immune system, and supports a healthy heart. Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C. Manganese strengthens bone health, assists with antioxidant function protecting you from aging and chronic disease, and plays a part in your metabolism and wound healing.
WAYS TO E AT A N D C OOK W I T H SW EET POTATOE S Good things come with the smooth, rich sweet potato flavor. Roasted Sweet Potato Spinach Salad: Preheat oven to 400°F. 1 large, unpeeled sweet potato into 1/2-inch cubes. Mix 2 teaspoons olive oil, 1/8 teaspoon salt, and 1/8 teaspoon garlic powder in a bowl. Toss the potatoes in and coat. Arrange potato mixture in a single layer on a greased baking sheet. Bake for 20 to 25 minutes or until potatoes are crisp on the outside and tender on the inside, stirring half way through. Plate 2 cups spinach with 2 tablespoons of salad dressing of your choice. Top with half the sweet potatoes. The rest can be saved in the fridge for later!
Nutrition Facts Serving size
1 medium potato
Amount per serving
Calories
114
Total Fat 0.1g
0%
Saturated Fat 0.1g
0%
Polyunsaturated Fat 0.1g Monounsaturated Fat 0g Cholesterol 0g Sodium 72.3mg Potassium 448mg Total Carbohydrate 26.8g Dietary Fiber 4.0g
0% 3% 13% 9% 16%
Sugar 5.6g Protein 2.1g
9%
Vitamin A
377%
Vitamin C
5%
Calcium
5%
Iron
5%
Vitamin D
0%
Vitamin B6
14%
Magnesium
8%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.
Sweet Potato Toss: Place 1 tablespoon oil and a sweet potato, cut into ½ inch pieces, in a shallow pan on the stove-top. Cook over medium heat for about 5 minutes. Flip and cook for another five minutes or until the potatoes brown. In a bowl, combine potatoes with 1/4 teaspoon salt, 1/4 teaspoon pepper, 1 cup drained and rinsed chickpeas, 3 tablespoons chopped onions, 3 tablespoons oil, 2 tablespoons lime juice, and 2 tablespoons fresh basil (or 2 teaspoons dried basil). Serve as a side or on top a salad.
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Fruit & Vegetables: Facts, Nutrition and Recipes
