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Sweet Potatoes 101

Try these delicious recipes with this Low-GI alternative to spuds.

07 Nov 2009
Sweet potato

Yes it is true - although it seems almost too good to be true - sweet potatoes are better for you than potatoes. Scroll down for some amazing recipes to try!

Notes on nutrition:
The sweet potato is not related to the ordinary potato at all, but is a cultivated descendant of a wild plant that has its roots in Peru. The sweet potato is a complex carbo­hydrate that supplies twice the recommended allowance of vitamin A and one-third of the requirements for vitamin C, which is why is is considered Low-GI.
It is also an important source of vitamin B6, iron and potassium.
It contains virtually no fat and is low in sodium and a fat-free source of vitamin E.
Sweet potato is an excellent source of dietary fibre, especially if eaten skin-on!
Despite being called "sweet", it is actually a good food for diabetics, helping to stabilise blood sugar levels and lower insulin resistance.

Short orders:

  • "Crush" boiled sweet potatoes (including skins), moisten with stock or olive oil and stir in any of the following: crushed garlic, grainy mustard, grated Parmesan cheese, slow-cooked, crispy chopped onions, chopped fresh herbs.
  • Roast chunks of sweet potato with olive oil until half cooked, spoon over liberal quantities of red onion marmalade and roast until sticky and delicious.
  • Roast cubed sweet potatoes in honey, garlic and olive oil and serve with a grilled chicken.
  • For an unusual dessert, roast wedges of sweet potato with orange juice, brown sugar (or vino cotto), mixed nuts, cinnamon, All spice and lemon juice and serve with vanilla-flavoured, low-fat yoghurt.

5 recipes to try with sweet potatoes:

1. African vegetable stir-fry and sweet potato crisps

2. Braaied sweet potatoes

3. Fish and sweet potato curry

4. Glazed chicken drumsticks with sweet potato

5. Honeyed chicken with sweet potato mash and gravy


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