SAVOR

SWEET POTATOES 101

Written by Melissa Corbin

Once the oldest living American, Lessie Brown attested her secret to longevity was her daily consumption of sweetpotatoes. Brown lived to be 114-years-old. Originating in Central and South America, these tubers date back to 1000 AD when archeologists found Poloneysian remnants of them believed to have come from the Western coast of South America. Here in the top producing state, sweetpotatoes are a staple in most North Carolina diets too. And, for good reason.

“Since they are naturally sweet, using sweetpotatoes can help to lighten up a recipe and reduce the need for other sweeteners in the dish, while offering satiating fiber and antioxidants,” says Sarah Schlichter, MPH, RDN (and official RD for the NC Sweet Potato Commission). Yep! There’s a whole commission devoted to this sweetie.

The sweetpotato (Ipomoea batatas) shouldn’t be confused with the yam (Dioscorea sp.) So, The North Carolina SweetPotato Commission deliberately spells sweetpotato as one word, unless directly quoting a source where it is spelled as two words.

A true yam is a starchy edible root generally imported to the butter or avocado.

U.S. from the Caribbean. It’s rough, scaly and low in beta carotene. Today, the U.S. Department of Agriculture requires labels with the term ‘yam’ be accompanied by the term ‘sweetpotato,’ however most people still think of sweetpotatoes as yams regardless of their true distinction.

But, like every other living thing, they aren’t all the same. There are literally 100s of varieties, but here are the ones most commonly grown dominating your grocery store’s produce section.

Covington Sweetpotato: The most popular variety grown in North Carolina, the Covington sweetpotato is perfect for mashing or roasting. With rose-colored skin and super sweet orange flesh, you can eat it whole with your favorite toppings or cut it into wedges and bake it as a side dish. can reduce the risk of high blood pressure and stroke

White Sweetpotato:

The white sweetpotato, also known as the O’Henry, has a pale copper skin. This variety’s flesh is sweet, creamy and ideal for soups and stews. carbohydrates that are released at a steady pace for a con-

Japanese Sweetpotato: This variety has red skin and dry, white flesh, perfect for roasting with other root vegetables for a colorful side dish. 100 calories when baked in the skin.

Undoubtedly, most Americans know about that sweetpotato casserole. It’s one of those dishes often driving strong debate at

But, if you want to mix things up a bit, surprise your guests with recipes from renowned Chefs Cheetie Kumar of Garland in Raleigh, North Carolina, and Stephanie Tyson of Sweet Potatoes Restaurant in Winston-Salem, North Carolina.

And, the nutrient-dense powerhouse has all sorts of other benefits:

Vitamin A: When eaten with the skin on, one medium sweetpotato con-tains more than 100% of the recommended daily amount of Vitamin A, which plays a role in vision, bone development and immune function. For maximum absorption of Vitamin A, be sure to pair your sweetpotato with foods that contain some fat, like a pat of

Fiber: Sweetpotatoes are a good source of fiber, which can contribute to feelings of satiety and aid in digestion. A medium sweetpotato baked in its skin has four grams of fiber, more than a packet of instant oatmeal.

Potassium: Sweetpotatoes contain potassium, which when coupled with low sodium intake.

Carbohydrates: Sweetpotatoes are made of complex stant source of energy.

Calories: A medium sweetpotato contains only about the holiday table.

SAVOR

CURRIED SWEETPOTATO SOUP

Developed for the North Carolina SweetPotato Commission by Chef Stephanie Tyson, Sweet Potatoes Restaurant, Winston-Salem, N.C.

INGREDIENTS:

• 2 tbsp. oil • 1 medium onion, diced • 1 tsp. garlic • 2 tbsp. curry powder • 6 cups North Carolina sweetpotatoes, diced and peeled • 2 cups heavy cream • 1 ½ quarts chicken or vegetable stock

INSTRUCTIONS

1. Heat the oil in a medium soup pot. 2. Add onion and cook over low heat until onions are translucent. 3. Add garlic and curry and cook until curry becomes fragrant, about one minute. 4. Add stock and potatoes. 5. Cook until sweetpotatoes are tender, about 20 minutes. 6. In a food processor or with a submersible hand mixer, puree soup in small batches. 7. Add heavy cream and adjust seasoning.

SKILLET SWEETPOTATO NACHOS

Developed for the North Carolina SweetPotato Commission by Cheetie Kumar, Chef, Garland, Raleigh, N.C.

INGREDIENTS:

• 1 ½ lbs. NC sweetpotatoes, peeled and cut crosswise into thin rounds • ½ cup extra virgin olive oil, divided • 1 tbsp. freshly ground coriander seed • 1 tsp. whole cumin seed • Kosher salt, to taste • 1 small red onion, thinly sliced • 1 jalapeno or serrano, sliced crosswise • ¾ in. piece of fresh ginger, peeled and finely diced • 1/3 cup red wine vinegar • ¼ cup lemon juice • 1 lime, juiced • 1 cup cooked or canned black beans, drained and rinsed • 4 cloves garlic, finely chopped • 1 tbsp. chipotle peppers in adobo, chopped if whole • 2 tbsp. NC honey • ¼ cup water • 6 oz. melting cheese (such as Monterey Jack, cheddar, Chihuahua), grated • 2-3 tbsp. crema or sour cream (thinned with buttermilk or cream) • Cilantro leaves

INSTRUCTIONS

1. 2.

3.

4. 5.

6.

7.

8.

9.

10.

11. Preheat oven to 375 degrees. Toss sweetpotato rounds in a bowl with oil; coat with salt, coriander and ground cumin. Spread rounds on a sheet pan in a single layer; roast for 12-15 minutes till golden and fully cooked. Remove rounds from oven and set aside. Combine the sliced onions with jalapenos, ginger and salt; toss with vine-gar and lemon juice and set aside. Core and dice the tomato and put in a bowl with salt and lime juice. In a small pan, heat extra virgin olive oil till hot and add whole cumin seeds; when they are sizzling and just turning brown, pour this hot oil mixture over the tomatoes and combine, then set aside. In a sauté pan, heat the remaining olive oil; add chopped garlic and, when fragrant, add the drained black beans and season with salt. Cook while stirring for a few minutes. Add chipotles and honey with a little water; fold to combine. Salt to taste and remove from heat. On a griddle or cookie sheet, spread a layer of the roasted sweetpotatoes. Spoon some black beans all over and top with cheese; repeat for at least one more layer. Put in oven (still at 375) until cheese is melting and bub-bly. Serve on the skillet or simply lift the whole thing from the pan onto a wide plate. Top with crema, pickled onions and tomato – be sure to get some of the tomato juice on the dish!