We eat a lot of them, but French fries aren't the real American potato. It's the sweet potato that has deep, really American roots. Sweet potatoes started in South America, traveled to the Southern United States, stayed for a while helping to create comforting Southern Soul Food. After putting down deep roots in the South, the sweet potato spread across America to almost every Thanksgiving dinner. Why "save" them for Thanksgiving? They're too good to "save" just for special occasions. Not only do they have more taste than bland white potatoes, they have more nutrition, more fiber and fewer calories. That means more energy, less weight gain and, most importantly, more deliciousness. Did you know that they also are a stable for body builders and fitness fanatics?
Sweet potatoes release their natural sweetness slowly to give you balanced, regular energy. That beautiful orange color shows they are full of carotenoids that you need for good eyesight, a strong immune system and healthy skin. A BIG PLUS: they have lots of magnesium aka the anti-stress, relaxation mineral. Something we all need in our busy, often stressful lives.
Make your own delicious fries: Quick and easy! Heat your oven to 425 °. Slice 2 sweet potatoes in strips like French fries. Place on cookie sheet. Add 1 Tablespoon of olive or coconut oil, salt and pepper and mix to cover the potato strips. Bake for 20 minutes. Turn and bake for another 20 minutes. Lip-smacking delicious! You may never eat another regular old French fry. These are tastier and healthier!
Get Creative: Add paprika, red chili pepper, cumin or even fresh herbs like rosemary or thyme to your fries during the second 20 minutes. Skip the usual ketchup and try salsa, ranch dressing or mayonnaise with lemon.
For real comfort food, try the Sweet Potato Pie below in our recipes section. It's genuine mouth-watering Southern comfort food that also healthy AND approved by the American Heart Institute! Now that's comforting!
Sweet Potato Pie
Recipes
Ingredients
Crust Ingredients
- 1¼ cups flour
- ¼ teaspoon sugar
- ⅓ cup fat-free milk
- 2 tablespoons vegetable oil
Filling Ingredients
- ¼ cup white sugar
- ¼ cup brown sugar
- ½ teaspoon salt
- ¼ teaspoon nutmeg
- 3 large eggs, beaten
- ¼ cup evaporated fat-free milk, canned
- 1 teaspoon vanilla extract
- 3 cups sweet potatoes (cooked and mashed)
Preparation
Preheat your oven to 350 º.
Crust Preparation
- Combine the flour and sugar in a bowl.
- Add milk & vegetable oil to flour mixture.
- Stir with a fork until mixed.
- Form pastry into a smooth ball with your hands. & roll the ball between two 12-inch squares of waxed paper using until pastry reaches edge of paper.
- Peel off top of paper & invert crust into 9" pie plate.
Filling Preparation
- Combine sugars, salt, nutmeg & eggs.
- Add milk & vanilla. Stir.
- Add sweet potatoes & mix well.
- Pour mixture into pie crust.
Bake the crust & filling for 60 mins or until crust is golden brown.
Sweet Tater Tips
Tips
Use sweet potatoes like regular potatoes: Bake them, boil them or fry them!
Add sweet potatoes to soup & stews for more flavor AND health.
Bake sweet potatoes & top them with chili for a tasty change of pace.
For a filling, healthy lunch with a different taste, grill sweet potatoes, onion & red pepper and roll them into a wrap.
Be creative with your fries:
Sprinkle them with Parmesan cheese.
Use them instead of chips for dipping in salsa or even guacamole.
Sprinkle with herbs like fresh cilantro or parsley.
Add a bit of dried herbs in the last 20 minutes of cooking: dill, rosemary, or whatever your favorite herb is.
- Try new flavors: Use sweet potatoes to to try sauces you've never had before!
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