by Teri Bell
One thing my parents are going to miss living in the "big city" of Savannah is garden fresh vegetables. My parents weren't farmers, but since they owned a funeral home in a small town, they knew a lot of farmers and had helped many of them through great times of sorrow. It wasn't unusual for a farmer to show up at their house or the funeral home with a bag full of what was in season.
One day a couple of weeks ago, Daddy said, "We've been getting really good sweet potatoes from Kroger. They're not stringy at all." A statement only a true connoisseur of garden fresh sweet potatoes would understand. He is referring to the long fibrous strings that are so commonplace now that we don't even think about them. These "strings" come from growing a potato in soil that is too fertile. The potato is a root and roots store nutrients. Grown in soil that is too fertile, sweet potato vines will grow fast and big and the result is long stringy roots (or potatoes).
Certain varieties are less fibrous than others, but I haven't seen a store disclose what variety of sweet potato they stock, and I would bet even a store attendant wouldn't be able to tell you the variety.
So now that you know all sweet potatoes aren't created equal, you'll probably notice when you get a particularly stringy one. To avoid stringy potatoes, choose the short, plump ones instead of the long skinny ones, and don't buy the biggest ones
I haven't always been a fan of sweet potatoes. In fact I didn't start eating them until a few years ago, when I became more conscious about the health benefits my foods provide. Sweet potatoes are a type of super food. The orange flesh is high in fiber, beta carotene and other antioxidants that fight off all those free radicals floating around us all day.
Interesting enough, sweet potatoes contain a protein hormone that helps regulate insulin levels. That protein hormone and the high fiber content of a sweet potato make them a much better option than a white potato for people who are trying to regulate their insulin levels.
Sweet potatoes have some anti-inflammatory nutrients also, which anyone over 50 can certainly appreciate! My favorite discovery while researching the sweet potato was that it is important to have some fat with your sweet potatoes!
I knew fat had to be good for something, and in this case, it helps with the absorption of beta carotene into the blood stream. Of course the recommended fat is olive oil, but I'm going to use the statement to justify my slathering a hot baked sweet potato with a whole lot of butter.
Everyone has an opinion about the best way to cook a sweet potato. I usually microwave them
- just because I'm in a hurry - but baking them caramelizes the sugars and makes them so much sweeter. If you're eating sweet potatoes for your health, boiling and steaming help retain the nutrients better than other cooking methods.
I don't think I could ever tire of a baked sweet potato with a lot of butter. But just in case your family might, here are some creative ways to change it up a bit from time to time.
Teri Bell is co-owner of Miss Sophie's Marketplace at the Mighty Eighth in Pooler.
Go to sophiesmarketplace.com.
BOURBON CRANBERRY SWEET POTATOES
4 pounds Sweet Potatoes, washed
1 cup fresh cranberries (or Craisins for a sweeter taste)
¾ cup brown sugar
¼ cup butter
1/3 cup bourbon
Bake or microwave whole, unpeeled sweet potatoes until fork tender. Set aside until cool enough to handle.
Meanwhile, add butter, sugar and bourbon to a sauce pan. Heat, until butter and sugar are melted. Add cranberries and cook 2-3 minutes longer.
Preheat oven to 375 degrees. Cut cooled sweet potatoes crosswise into inch thick slices and arrange in a shallow 3 quart glass baking dish. Pour brown sugar mixture and cranberries over potatoes. Bake uncovered 20 minutes or until hot. Serve immediately spooning sauce over potatoes.
SWEET POTATO GRATINS
These make a great presentation for a special meal
3 medium sweet potatoes sliced thin (1/8 inch)
¼ cup brown sugar
1 tablespoon butter
4 tablespoons pecans, finely chopped
½ cup whole milk
¼ teaspoon cinnamon
Preheat oven to 375 degrees. Grease a 12 cup muffin tin well. In a small saucepan, melt butter and brown sugar. Divide butter mixture evenly between muffin tins. Sprinkle pecans on top of butter mixture. Stack thin slices of sweet potatoes to the top of tin. Stir milk & cinnamon together. Evenly divide milk mixture between muffin tins. Bake until potatoes 25-30 minutes or until potatoes are fork tender.
MASHED SWEET POTATOES
Studies suggest the best way to get the most nutrients out of a sweet potato is to boil or steam them. Imagine, a mashed potato that is good for you!
4 medium sized sweet potatoes, peeled and cubed
1 teaspoon salt
½ cup half & half
½ cup butter
½ cup maple syrup
In a large Dutch oven, cover potatoes with water, add salt and bring to a boil. Boil until potatoes are fork tender 20-25 minutes. Drain and return to pot, add butter and whip with a hand mixer. Add half and half a little at a time to get the consistency you desire. Stir in maple syrup. Serve immediately.