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Healthy and Sustainable Food

Sweet Potato

DATES AVAILABLE:

New England: August through October; Storage: 4-6 months
Mid-Atlantic: September through October; Storage: 4-6 months

BRIEF DESCRIPTION:

Sweet potatoes (Ipomoea batatas, Convolvulaceae) are tubers, or storage roots, of a vine that belongs to the morning glory family. They are not in fact related to potatoes as the name implies. Sweet potatoes are also often confused with the yam which is a much starchier tropical tuber related to lilies and grasses that can grow to incredible sizes reaching 100 pounds or more. The skin colors of sweet potatoes can vary from brown to orange to purple while the flesh of the sweet potato can be white to various shades of orange. Native to the northern parts of South America, sweet potatoes are now one of the most important root crops in the world.

VARIETIES:

“Beauregard” has red-orange skin and bright orange flesh and is one of the most common varieties found at markets, they also store well. “Carolina Ruby” have purple-brown skin with dark orange flesh and are excellent for baking. “Hernandez” has burnt orange skin with dark orange flesh; some may appear blistered but are still safe to eat. “Jewel” sweet potatoes have copper-colored skin with orange flesh that is moist and soft when baked.

USING SWEET POTATOES:

At the market, choose firm sweet potatoes with intact skin. Sweet potatoes can be steamed or roasted in their skins. They can also be mashed, peeled and boiled, fried or baked. They make a good side dish for pork, ham and poultry dishes. Cooked sweet potatoes combine well with cinnamon, honey, coconut, nutmeg, and lime and can be used in puddings, cakes, pies, bread, casseroles and soufflés. Sweet potatoes can also be dried and made into flakes or chips.

NUTRITIONAL INFORMATION:

One medium-sized baked sweet potato contains 180 calories, six grams of fiber, and over half the daily vitamin C requirement. Sweet potatoes are an exceptionally good source of beta-carotene and are rich in healthy carbohydrates and protein. They are good sources of thiamin, niacin, riboflavin, and vitamin B6. They also contain potassium, folic acid, and magnesium.

STORAGE:

General: Store sweet potatoes in a cool, dry place (55-60 degrees Fahrenheit is best) for up to 4 weeks, but check with the farmer to see whether the sweet potatoes have been cured in a warm place. If so, they may last in storage through the winter. (Curing occurs when sweet potatoes are exposed to temperatures of about 860F for approximately one week. This serves to heal wounds or damage to the skin and helps convert some of the starch contained in the tuber to sugar).  Try to avoid storing in the refrigerator as the cold can be damaging. Once cooked, sweet potatoes can be stored in the refrigerator for 5 days.

Freezing: Sweet potatoes can be cooked in steam or water or baked before they are frozen. They can be frozen whole or mashed. Dipping the sweet potatoes in lemon juice or adding some to a mashed preparation will keep them from darkening. Frozen sweet potatoes will keep for up to one year.

Drying: Sliced Sweet potatoes can be dried in a similar manner to regular potatoes after being blanched. Estimated drying time is 8-12 hours in a dehydrator. 

Canning: Sweet potatoes can be canned whole or sliced using a pressure canner.