LivRite Produce of the Month: The Sweet Potato

November is Sweet Potato Awareness Month!  Oftentimes, this vegetable gets lost in the shadows=of another round, orange beauty (see October’s blog post about the Pumpkin!). 

Both sweet potatoes and pumpkins are an ample source of Vitamin A, providing over the daily recommended value in one serving!

This vitamin is a vital component in normal vision. It also plays a role in the immune system,  reproduction, and proper functioning of the heart, lungs, and kidneys.

Okay, spotlight back on our sweet potato.  

5 fast facts about the sweet potato

1. November is Sweet Potato Awareness Month!
2. Sweet potato is a vine that grows horizontally on the ground. It can reach 6-12" in height and 1-6' in length.
3. Depending on the variety, the flesh of sweet potatoes may be white, yellow, orange, red, pink or purple-colored. More intensely colored varieties of sweet potato have sweeter taste.
4. Juice extracted from sweet potatoes is used to produce hundreds of dyes (shades from purple to black) when combined with lime juice. These dyes are used in textile industry.
5. Many people think yams and sweet potatoes are the same, but yams are just one of the many varieties of sweet potatoes!

Produce Pun:

What do you call a complimentary carb?

A sweet potato

Nutrient Highlights

1. Manganese is abundant in sweet potatoes, assisting with glucose metabolism and bone formation.
2. Sweet potatoes are high in many B-Vitamins, including pantothenic acid, which may help lower risk for hyperlipidemia, due to this vitamin’s role in lipoprotein metabolism.
3. Copper, an essential mineral found in high amounts in sweet potatoes, aids in energy metabolism, iron absorption, immune function, and brain development.

4. One cup of baked sweet potato provides a quarter of daily fiber recommendations, which promotes digestion and satiation, in turn, promoting weight loss.

5.  Sweet potatoes are an excellent source of potassium, which helps regulate blood pressure. Research suggests that high potassium intake is linked to a decreased mortality risk.

Kid Friendly Sweet Potato Fries

Roasted Sweet Potato Fries

Ingredients:

• • 1 large sweet potato (leave skin on for more fiber, potassium, and quercetin!)
  • 1 tablespoon olive oil
  • 2 teaspoons desired spices (Garlic powder, ground black pepper, paprika, and cumin)

Directions:

Preheat the oven to 425 F. Rinse the potato well and cut into thin strips. In a large bowl or mix together the spices and olive oil. Toss in the potatoes and coat with spice mixture (you could also do this in a large plastic bag). Spread potatoes out on a large

baking sheet lined with parchment paper. Bake until brown and crisp on the bottom, about 20 minutes, then flip and cook until the other side is crispy, about 15 minutes.

Looking for more great sweet potato recipes?  Give this awesome sweet potato chicken chili recipe a try.