During college, I took a class on global populations and food (affectionately known as “pops and crops”). I’m sure it was a fine class, but really only one lesson has stuck with me in the 25 years since.
During college, I took a class on global populations and food (affectionately known as “pops and crops”). I’m sure it was a fine class, but really only one lesson has stuck with me in the 25 years since.
Professor Tremblay was adamant that if we ever were stuck on a deserted island and could take only one food with us, we should choose the sweet potato. “A nutritional bargain” he called it.
And he was right.
One cup of the tasty tuber has seven times more vitamin A than you need in a day, more than half of the vitamin C, 7 grams of filling fiber and 4 grams of protein. There’s also vitamin B6, potassium, calcium and iron.
And, of course, they are wonderfully sweet. That does come at a price; sweet potatoes have about twice the sugar of carrots, ounce per ounce. (I suppose this is less of a concern if you are on a deserted island.)
But the good news is the sweetness really satisfies, no sugary ketchup (or marshmallows) needed.
But how to incorporate this natural little treat into our diets without resorting to melted marshmallow casseroles?
Try sweet potatoes instead of regular potatoes in your favorite recipes, oven-baked fries, for instance.
In terms of flavor, smoky and spicy play off the sweetness perfectly. Sweet potato soup with adobo or chipotle Greek yogurt is pretty perfect in that way.
Also, try subbing sweet potato in some of your favorite root vegetable recipes. Roasted sweet potato and parsnip hash, anyone?
With the coming of Hanukkah, I was inspired to make smoky sweet potato latkes, which balance the sugar of the sweet potatoes with earthy cumin and smoked paprika.
They are delicious and crispy and perfect accompanied by unsweetened applesauce and plain Greek yogurt or sour cream.
Food Network star Melissa d’Arabian is an expert on healthy eating on a budget. She is the author of the upcoming cookbook, “Supermarket Healthy.” www.melissadarabian.net.