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Sweet potatoes might seem stodgy, but their sugary flavor and creamy texture open the door to many uses, sweet and savory. They are easy and fun to cook with. You can bake, mash, puree, roast, simmer or sauté sweet potatoes. They taste great in everything from pies to curries to soups to soufflés.
“Sweet potatoes are rich, satisfying and simple to prepare,” says FoodFit Executive Chef Bonnie Moore. “They partner well with lots of different flavors. Try seasoning them with fresh lime juice and chili powder, my personal favorite.”
Not only are sweet potatoes wonderfully versatile, they are one of the most nutritious vegetables you can eat. One medium-sized sweet potato is brimming with beta-carotene, vitamins C, E and B6, fiber, iron and potassium – all for about 120 calories.
Sweet potatoes are actually a root. Some common varieties are Jewel, Beauregard and Garnet (often marketed as yams in the store), which have a vivid orange, sweet flesh that is moist when cooked. You'll also find white sweet potatoes, which have a pale flesh that is fluffy like a white potato when cooked. Choose small or medium- sized sweet potatoes –they’ll be sweeter and less fibrous.
 In three simple stages, Chef Moore’s recipes build from easy mid-week fare to a stellar dish for company. “We tend to think of sweet potatoes as a humble vegetable, something of a staple. Sometimes these unassuming ingredients are the most fun to dress up and serve in surprising ways,” she says. “Here sweet potatoes go from a basic everyday root to a refined, airy soufflé.”
Easy Mid-Week
Simply Mashed Sweet Potatoes
Serves four
Microwave three medium-sized sweet potatoes on high until tender, about 10 minutes. When cool enough to handle, scoop the flesh into a bowl and discard the skin. Mash the sweet potatoes with a potato masher or fork until smooth. Stir in a cup of warmed skim milk and a tablespoon of butter (optional). Season to taste with salt and pepper. Serve.
Weekend Cooking
Sweet Potato Puree with Chili and Lime
Serves four
Microwave three medium-sized sweet potatoes on high until tender, about 10 minutes. When cool enough to handle, scoop the flesh into a bowl and discard the skin. Put the sweet potatoes through a food mill (or push them through a sieve with a rubber spatula.)* Stir in a cup of warmed skim milk and a tablespoon of butter (optional). Add a teaspoon of ancho chili powder and a tablespoon of fresh lime juice.* Season with salt and pepper to taste. Serve.
* what's new.
Company's Coming
Sweet Potato and Gruyere Soufflé
Serves eight
Microwave three medium-sized sweet potatoes on high until tender, about 10 minutes. When cool enough to handle, scoop the flesh into a bowl and discard the skin. Put the sweet potatoes through a food mill (or push them through a sieve with a rubber spatula.) Stir in a cup of warmed skim milk and a tablespoon of butter (optional). Stir in a cup of grated Gruyere cheese (about three ounces), a teaspoon of sherry and two egg yolks at room temperature.* Add a teaspoon of ancho chili powder and a teaspoon of nutmeg.* Whip six egg whites and a teaspoon of salt on high speed until soft peaks form. Stir a quarter of the egg whites into the sweet potato mixture. Carefully fold in the remaining egg whites. Spoon the soufflé batter into a two-quart soufflé dish sprayed with non-stick spray. Place on a baking sheet and bake for 40 to 45 minutes or until it is puffed and golden.* Serve immediately.
*what's new.
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Sweet potatoes cook beautifully in the microwave. They take about five to seven minutes to prepare that way, less than half the time it takes to bake or boil them.
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Sweet potato puree substitutes nicely for winter squash or pumpkin in soups and baked goods.
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Don't refrigerate sweet potatoes. Store them in a cool, dry place, where they will keep for up to a month. Handle with care, they are surprisingly fragile.
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| Fruits: |
figs, lemons, pineapples, prunes, oranges, raisins, raspberries |
| Nuts: |
peanuts, pecans, walnuts or sunflower seeds (toasted, they add texture and dress up sweet potatoes) |
| Spices: |
black pepper, Cajun seasonings/cayenne pepper, cinnamon, cloves, ginger, nutmeg, vanilla, thyme |
| Liquors: |
bourbon, honey, maple syrup, rum or sherry. |
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