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Sweet Potatoes

Sweet Potatoes In my opinion sweet potatoes are one of the true super foods when it comes to the nutritional value and the versatility of this vegetable.  One cup of cooked sweet potato is packed full of dietary fiber 26%, vitamin A 769%, C 65%, B6 29%.  Calcium 8%, Iron 8%, magnesium 14%, manganese 50%, and potassium 27%. Sweet Potatoes can be cooked and served many different ways. One of my favorite ways to cook them is to micro wave them. They can also be roasted on a grill, cut up into fry’s and deep fried or baked in an oven, mashed, or used in muffin and bread recipes. Peeled raw sweet potatoes will turn brown very quickly. When peeling sweet potatoes make sure to drop the peeled sweet potato in cold water as your peeling and cutting more. Pat dry before you start cooking them.

Micro-Waved Baked Sweet Potato Rinse clean a sweet potato. Pierce several holes into the potato with a fork. Micro wave on high for 2 minutes then turn the potato and micro wave for 3 minutes. At this point, depending on the size of the potato, it should be soft and a fork or knife should go thru it.  Wrap the potato in aluminum foil until ready to serve.  Serve with butter, salt, pepper, and maple syrup or honey.

Sweet Potato Fries Slice sweet potatoes into sticks. Soak in ice water for 30 minutes. Dry well. Heat oil for deep frying to 375 degrees. Deep fry the potatoes until golden brown. Sprinkle with salt and serve hot.

Sweet Potato Slices Thinly slice sweet potatoes. Soak in ice water for 30 minutes. Dry well. Brush one side with melted butter and broil on that side until browned. Turn over and brush the other side with butter. Sprinkle with parmesan cheese and broil until browned. Serve hot.

Stuffed Baked Sweet Potato Preheat an oven to 400 degrees. Scrub and rinse a sweet potato and place in the preheated oven. Bake for approximately 45 minutes or until a fork or knife will pierce easily. Cut the baked sweet potato in half and scoop out the flesh with a spoon leaving the peel as a shell. Mash the sweet potato flesh with a fork or potato masher. Stir in a little milk or cream and butter, salt and pepper to taste. Spoon back into the peel shell, and reheat at 350 degrees for 10-20 minutes, and serve. You can garnish with a variety of things like bacon bits, cheese, mushrooms, cooked apples, or cranberry sauce.

For something different try orange juice or apple juice in place of the milk or cream in the mash.

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