Sweet Potato Craze

While February can be known for sugary sweets when Valentine’s Day comes around, it can also be known for another kind of sweet, as in “Sweet Potato Month”. This kind of potato is a delicious and nutritious root vegetable that can be prepared savory, sweet or anywhere in-between. The versatility of the sweet potato is one of its many good characteristics! Continue reading more to find out the nutrition and what makes them different from their better known counterpart: the Russet Burbank.

Sweet Potatoes vs. Russet Potatoes

There are a variety of potatoes and while they bring their own unique flavors to the table, they do have some similarities. All potatoes are considered a starchy vegetable, are high in fiber and Vitamin C and contain a great amount of potassium. While most people are familiar with the Russet Burbank potatoes that make up most French fries and baked potatoes, the sweet potato is beginning to be offered at more restaurants baked or as a French fry side. With either of these types of potatoes as an option, which one do you choose?

The Sweet Potato: Nutrtion & Health Benefits

• High in Vitamin A and Vitamin C
• Good source of potassium
• Fat free and low sodium (heart healthy)
• Sweet potatoes have the highest amount of fiber of all the potato varieties
• Highest amount of Vitamin A

	Sweet Potato	Red Potato	Russet Burbank
Calories	112	153	168
Total Fat	0 .06 g	0.3 g	0.17 mg
Cholesterol	0 mg	0 mg	0 mg
Total Carbs	26 g	33.87 g	38.49 g
Dietary Fiber	3.9 g	3.6 g	2.8 g
Sodium	72 mg	13 mg	11 mg
Potassium	438 mg	969 mg	888 mg
Vitamin A	369%	0%	0%
Vitamin C	5%	70%	70%

*Calculate from fatsecret.com; 1 medium potato for each serving size. Each website varies slightly.

The unique orange color of a sweet potato is due to the carotenoid pigment in the root vegetable, which is converted to Vitamin A along with other antioxidants. As you can see from the chart, Vitamin A is only found in sweet potatoes and is a great nutrient for your body. Vitamin A is responsible for aiding in normal vision, the immune system, and reproduction, as well as helping the heart, lungs, kidneys and other organs.

In the end, all varieties of potatoes contain significant sources of potassium and vitamins that are essential to your body, so try switching up the type of potato in your dishes for a wide variety of nutrients! Although if you find yourself at a restaurant deciding between a baked russet or sweet potato, with the high amount of Vitamin A, fiber, lower carbohydrates, and potassium, a sweet potato would win in a nutrition contest!

Recipes

Sweet potatoes can be prepared in sweet or savory dishes and prepared the same way as a Russet potato—baked sweet potato, sweet potato fries, mashed sweet potatoes, etc. Try some of these recipes below for added nutrients from a sweet potato in your dishes!

Grilled Sweet Potato Salad

Serves 6.

All you need:

1 pounds sweet potatoes, scrubbed and cut into 1-inch thick planks

2 tbsp Hy-Vee Select extra-virgin olive oil

1 small onion, finely chopped

1/3 cup Hy-Vee white wine vinegar

1 tbsp whole grain Dijon mustard

1 tsp freshly ground black pepper

2 oz thinly sliced prosciutto, cut into strips

2 tbsp fresh parsley leaves

1 tbsp fresh chives, finely chopped

All you do:

1. Place sweet potato planks on a microwave-safe plate and microwave on high (100% power) three minutes or until nearly cooked through, turning once. Prepare a charcoal or gas grill with greased grill rack for direct grilling over medium heat. Grill sweet potatoes five minutes, turning once.

2. Heat oil in a skillet over medium heat. Add onion and cook until lightly browned, about five minutes. Remove from heat and set aside.

3. Whisk together vinegar, mustard and pepper in a small bowl.

4. Combine potatoes, prosciutto, onion, parsley and chives in a large bowl. Add dressing and toss gently to combine. Serve warm.

Maple Sweet Mash

Serves 4.

All you need:

1 pounds sweet potatoes, about 4 medium

1 tbsp Hy-Vee Select 100% pure maple syrup

1 tbsp Hy-Vee coconut oil

¼ tsp Hy-Vee nutmeg, or Hy-Vee cinnamon

¼ Hy-Vee salt

Hy-Vee pecans, optional

All you do:

1. Preheat oven to 400 degrees.

2. Prick sweet potatoes all over with a fork; bake sweet potatoes for 30 to 40 minutes or until soft to the touch. For quicker preparation, microwave until tender. Cool five to ten minutes.

3. Remove and discard skins; place potato pulp in a large mixing bowl. Mash until desired consistency is reached.

4. Fold in maple syrup, coconut oil, nutmeg, salt, and, if desired, pecans.

-West Lakes Hy-Vee Dietitian Team