The sweet potato: A very good food with an exceptional nutritional profile.
The sweet potato, deliciously tasty and healthy. Native to tropical America, the sweet potato is highly nutritious. They come in different varieties, including white, purple, yellow and orange. Not only are they delicious to eat, thanks to their mild flavours, they are also packed with health benefits. A mine of nutrients.
VEGETABLES
Sweet potato.
The fascinating history of the sweet potato.
Native to the tropical regions of America, the sweet potato has a rich and ancient history dating back several millennia. Prized by numerous Amerindian civilisations, it then made its way around the world, becoming a staple food in many cultures.
Amerindian origins.
Some folks reckon the sweet potato first popped up in Central and South America, maybe in Peru or Mexico, way back over 5,000 years ago.Pre-Columbian cultures like the Mayas, Aztecs, and Incas grew and ate many healthy root vegetables.
Worldwide expansion.
The Europeans showing up in America in the 1400s changed the game for the sweet potato.Os navegadores rapidamente trouxeram a batata doce de volta para a Europa, onde começou a se espalhar.
Los navegadores trajeron rápidamente la papa dulce de vuelta a Europa, donde comenzó aThe sweet potato took a world tour over the years, making itself at home in Asia, Africa, and the Pacific islands.
It is a valuable subsistence food.
It grows very well and provides a lot of food. It is tender when cut. It has saved the lives of many people when there wasn't enough food.
It is a very traditional and nutritious crop.
Sweet potatoes are not only good for your health, but thanks to their nutritional power, they are an integral part of the lifestyle of many cultures. In the United States, the sweet potato is an important part of soul food and Thanksgiving. The vegetable is an essential part of many oriental dishes, such as the curries found in Japan and Korea.
Thriving global production.
Nowadays, sweet potatoes are grown commercially in China, India, Nigeria, Mexico, the United States, and so on. More than 100 million tons are produced every year in the world, which makes it one of the most important foods in the world.
Whether it is savored in traditional recipes or replanted in innovative, modern cuisine, the sweet potato remains a food so charmed and nourished worldwide, passing along its prolific culinary and cultural heritage. Health Benefits of the Sweet Potato.
The great health benefits of the sweet potato.
Besides an exceptional nutritional profile, sweet potatoes confer a number of health benefits, making them indeed a functional food. A closer look will reveal how regular consumption of sweet potatoes can prevent a number of ailments and improve general well-being.
Weight management:
Sweet potatoes have a high fibre content, hence they regulate appetite and help in weight loss.
Diabetes management.
Sweet potatoes being moderately glycemic and rich in fiber help a great deal for patients with diabetes and also those who want to keep their sugar levels under control. Its soluble fiber helps delay the digestion and absorption of carbohydrate food, thereby preventing a sudden increase in blood sugar levels.
Heart health.
Sweet potatoes contain an abundance of potassium, a very important mineral for blood pressure regulation. Their fibrous content can reduce blood cholesterol-one of the major risk factors for cardiovascular diseases.
Digestive health:
It also contains digestive fibre, which helps prevent constipation and facilitates intestinal transit and digestion.
It prevents cognitive functions and neurodegenerative diseases:
The anthocyanins present in sweet potatoes are considered to be one of the most powerful antioxidants for improving cognitive function by reducing neurodegenerative disorders such as Alzheimer's disease. The purple colouring of a certain variety of sweet potato reflects the high level of anthocyanins it contains.
Boosting immunity:
In addition to their nutritional value, sweet potatoes are loaded with vitamin C and other antioxidants that help the immune system fight infection and disease.
Eye health.
Pounds of orange-fleshed sweet potatoes contain abundant beta-carotene that is converted to vitamin A in the body. Vitamin A is needed by the human body for good vision and to prevent macular degeneration.
Preventing cancer.
Various studies have been conducted to elucidate the anti-cancer properties of sweet potatoes in their bioactive form comprised of anthocyanin, carotenoids, and phenolic compounds. These antioxidants may prevent certain types of cancers, especially colon cancer.
Bone health.
Sweet potatoes are an excellent source of manganese, which is super important for bone metabolism and keeping your connective tissue healthy. In addition, their potassium and magnesium really help keep your bone mass in check.
It will be a great habit to include sweet potatoes in your meals, and you will be able to taste their delicious flavor and all the amazing health benefits they present. Be it averting certain chronic illnesses, helping your body function properly, or simply maintaining good health-the sweet potatoes merit inclusion in your balanced diet.
The various types of sweet potato.
There are tons of different types of sweet potatoes, and you can tell them apart by the color of their skin and flesh, plus their texture and taste. Some of the most popular ones are:
Orange-fleshed sweet potato:
This is the most common variety in Europe and North America. Its skin is firm, usually brown to reddish in color, and its flesh is sweet and tender.
White-fleshed sweet potato:
Very popular in Asia. Its flesh is firmer and less sweet than that of the orange-fleshed sweet potato, with a cream or pale yellow skin.
Purple sweet potato:
The purple-fleshed sweet potato is native to Japan and has a dark red skin.
Red sweet potato:
A variety of sweet potato with yellow flesh, very firm and slightly sweet. Quite rare but very popular for its creaminess and flavor. It is usually beige to brown in color.
Choosing and Storing Sweet Potatoes.
You can only enjoy the full benefits of sweet potatoes if you harvest them correctly and store them correctly.
Check out these tips:
1 - Choose sweet potatoes that are firm and unbruised. When you buy them, sweet potatoes should be firm and free of blemishes and bruises. Avoid rotten and sprouting tubes.
2 - Choose organically grown sweet potatoes. Organic sweet potatoes are in most cases considered excellent for your health, as they do not contain pesticides or chemical fertilizers.
3 - Store sweet potatoes in a cool, dry and ventilated place! Sweet potatoes should be stored in a cool (10 to 15 °C), dry and ventilated place, away from light. Store them in freezer-safe bags; do not store them in the refrigerator, where their texture and taste will be compromised.
Planting Sweet Potatoes.
Even though you can usually find sweet potatoes in stores all year long, there’s just something special about growing them yourself. You can plant sweet potatoes in different ways depending on where you live and what you like.
Planting by cuttings.
1 - The easiest method is to take a few cuttings from ripe sweet potatoes. See below:
2 - First, choose a few healthy sweet potatoes. Let them sit in a warm, dry place for a week or two to allow the shoots to develop.
3 - Once those little shoots start to appear (you know, the green stems), simply cut off the top of the sweet potato, but leave about an inch below each shoot.
4 - Let the cuttings cool for a few days before planting.
5 - Prepare well-drained, organic-rich mounds or ridges.
6 - Plant the cuttings about a foot deep, point-up, and cover them with soil.
7 - Water regularly to keep the soil slightly moist until the shoots appear; this should take about 2-4 weeks.
Sowing by seedlings.
Another way to go is to kick off sweet potatoes by starting seedlings inside, then move them outside once the frost danger is over:
1 - Fill seedling containers with a potting mix.
2 - Plant one bud or sprout in the container, with about 2.5 cm depth.
3 - Keep the soil slightly moist and place in a warm, sunny location.
4 - Once the seedlings are nice and strong- LIKE around 10 cm-you can move them to the garden in mounds or ridges.
Growing Conditions.
They love warm, sunny locations, while the soil temperature should be at least 60°F (16°C). Sweet potatoes thrive in well-drained soil that is rich in organic matter. They require regular irrigation and plenty of water during dry spells. You can expect to harvest them about 3-4 months after planting, when the tops start to droop.
If you are patient enough and take good care of your sweet potatoes, you can enjoy homegrown sweet potatoes. A pretty cool experience for both beginners and more experienced gardeners.
How sweet potatoes are preserved.
Storing at room temperature.
Sweet potatoes store well at room temperature for a few weeks if you have the right space. Here's how you can do that:
Do not buy sweet potatoes if they are soft or have blemishes.
Do not wash before storing, as moisture could promote mold — Store in a dark and cool place with good air circulation (yes, that cupboard or pantry) It's best if it is between 13 to 16 C.
Spread them in an even single layer, don't stack them on top of each other.
Remember to check them often and pull out the ones that are starting to sprout or get soft.
As long as you keep them pretty whole, they will last two to 3 weeks at room temperature.
Storage in the refrigerator.
- For longer storage, the refrigerator is recommended:
- Raw, unpeeled sweet potatoes will keep for about 2 to 3 months in the refrigerator.
- Place them in a perforated paper or plastic bag in the vegetable drawer.
- Do not wash them before refrigerating them, this will accelerate their drying.
- Avoid keeping them for too long, their texture may deteriorate.
Freezer storage.
- The freezer can store sweet potatoes for 10 to 12 months:
- Peel, cut into pieces or slices and blanch them for 3 minutes in boiling salted water.
- Plunge them into a bowl of ice water to stop the cooking.
- Drain them well and arrange them on a baking sheet without them touching each other.
- Place the sheet in the freezer until they are hard.
- Then transfer them to airtight bags or containers before returning them to the freezer.
- Regardless of the method, make sure to use the sweet potatoes before they show signs of spoilage such as soft spots, excessive drying or sprouting. Optimal storage will allow you to enjoy their flavors and nutritional benefits to the fullest.
Cooking Sweet Potatoes.
Ah, sweet potatoes are delicious! The cooking time for sweet potatoes depends on the cooking method you choose. Here are some common options:
- Baking sweet potatoes:
Preheat your oven to 400°F (200°C). Wrap each sweet potato in aluminum foil and place on a baking sheet. Bake for about 45 to 60 minutes, or until tender when pierced with a fork.
- Steaming sweet potatoes:
Peel and cut the sweet potatoes into uniform-sized pieces. Place them in a saucepan with a steamer basket and add enough water to cover the bottom of the pan. Cook over medium heat for about 15 to 20 minutes, or until tender.
- Boiling water cooking:
Peel and cut the sweet potatoes into uniform-sized pieces. Place them in a saucepan and add enough water to cover them. Bring to a boil, then reduce the heat and simmer for about 10 to 15 minutes, or until tender.
Remember to check the cooking by pricking them with a fork. They should be tender but not too soft. Once cooked to your preference, you can use them in different recipes or simply enjoy them with a little butter or olive oil. Enjoy!