Nutrition

The Fantastic, Fabulous, Versatile Candy Potato

There’s nothing like a scorching baked candy potato with butter melting and perhaps somewhat brown sugar or cinnamon! Yum! Or what about yam casserole at Thanksgiving? Sprinkle a pecan topping and soften some marshmallows and you might be able to go! Pretty much as good as these issues are many individuals do not realize this tasty tuber is a lot extra and is so versatile.

The candy potato in accordance with nutritionists on the Heart for Science within the Public Curiosity (CSPI) is the richest vegetable in advanced carbohydrates and ranks primary in diet far above the common-or-garden white potato and surprisingly extra so than many different greens. In truth CSPI ranked the candy potato primary in diet of ALL greens. With a rating of 184 it outscored most greens by greater than 100 factors! How had been they graded? Factors got for dietary fiber, naturally occurring sugars and complicated carbohydrates, protein, nutritional vitamins A and C, iron and calcium. Factors had been deducted for fats, particularly saturated fats. Additionally, sodium, ldl cholesterol, added refined sugars and caffeine had been thought-about. Have a look at these comparisons to different greens:

Candy potato baked 184

Potato, baked 83

Spinach 76

Kale 55

Combined Greens 52

Broccoli 52

Winter Squash, Baked 44

Brussels Sprouts 37

Cabbage, Uncooked 34

Inexperienced Peas 33

Carrot 30

Okra 30

Corn on the Cob 27

Tomato 27

Inexperienced Pepper 26

Cauliflower 25

Artichoke 24

Romaine Lettuce 24

(SOURCE: The Heart for Science within the Public Curiosity, Washington D.C.)

Candy potatoes are highest in beta-carotene, vitamin A, vitamin B6 and vitamin C; fiber, thiamine, niacin, potassium and copper. They’re additionally a very good supply of protein, calcium and vitamin E. Nicely, I might go on and on however I’m right here to debate the flexibility of this tremendous meals and to present you some concepts on the way to use this versatile tuber in some methods it’s possible you’ll not have considered.

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The candy potato has turn into my ‘go to’ vegetable for including to recipes. One factor I like to do is stir fry. It’s a good way to arrange a colourful, wholesome meal or use as a facet dish. First I wash the candy potato and more often than not I depart the peelings on. I do reduce off any dangerous spots and often reduce the ends off. Now, get that shredder or meals processor out; personally I really like the flexibility of the quaint metallic shredder. Simply shred the quantity of candy potato you assume you will have. I discover one potato goes fairly far relying what else you stir fry with it. The wonderful thing about stir fry is it solely takes a few teaspoons of oil. Go forward and use a wholesome oil like olive oil, grape seed oil or coconut oil. It’s possible you’ll wish to throw in a pair pats of butter additionally. Throw in some recent Kale or no matter your favourite cruciferous inexperienced could also be. Use your creativeness and use no matter greens you want. Experiment with combos to determine what you want greatest. I like to cut up asparagus, carrots, cabbage, bell pepper and onion… I am all the time experimenting. Teriyaki sauce surprisingly actually enhances the flavour of shredded candy potato in a stir fry. You too can add meat of your alternative that has already been cooked and reduce to small measurement. Season to style. You may add salt, pepper, turmeric, garlic… no matter you want!

How a few good quiche? Somewhat than utilizing a pie crust here’s a wholesome twist. Bake your candy potatoes, peel after which smash and unfold round a pie dish all the way in which up onto partitions of dish making a candy potato pie crust. Bake in oven about 375°F till baked barely dry to the contact. Whereas it’s baking stir fry collectively a few of your favourite greens. I like eggplant, kale, zucchini, mushrooms, carrots and different greens in varied combos. When candy potato pie crust is finished baking simply pour all that stir fry within the pie shell. If you want, you can even add meat of your alternative that has already been cooked and reduce to small measurement. Crack a few eggs into the combo and somewhat shredded cheese. Stir this round just a bit. When you like a tacky topping add some shredded cheese as a topping. Then again into the oven till the egg is completely cooked via and the cheese has browned to your liking, perhaps even swap to broil simply to get a crusty cheese topping.

Candy potatoes may also be made right into a wholesome pan of brownies. 1 cup of mashed candy potato ought to do. Combine in 3 whisked eggs, ¼ cup every of coconut oil and honey. ¼ tsp. of vanilla extract and cinnamon. Combine in 2 tbsp. of cocoa powder, extra for those who prefer it extra chocolaty; 3-1/2 tbsp. of your favourite flour. Combine all of it collectively and bake at 350°F for about half-hour. Actually tasty and wholesome.

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Gypsy Soup is one other recipe I really like. In a big pot sauté some onions, garlic, celery and a few chew sized chunks of candy potatoes about 5 minutes with some turmeric, basil, salt, cinnamon, even somewhat cayenne for those who like a kick. Add about 3 cups of broth of your alternative. Let it simmer about quarter-hour after which add greens like celery, tomatoes, candy peppers, cauliflower florets… no matter you want. Let it simmer one other 10 minutes and you’ve got a scrumptious stew.

That offers you a couple of concepts to work with. Simply go wild and you’ll be shocked how versatile the candy potato might be!

Candy Potato Diet Details (for one medium measurement candy potato)

Energy 130

Fats 0.39 g

Protein 2.15 g

Internet Carbs 31.56 g

Dietary Fiber 3.9 g

Calcium 28.6 mg

Sodium 16.9 mg

Potassium 265.2 mg

Folate 18.2 mcg

Vitamin C 29.51 mg

Vitamin A 26081.9 IU

(Supply: US Division of Agriculture)

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