Sweet Potatoes

Sweet potatoes are native to Central America. and are sometimes referred to as 'Yams'.The 'yams' that are sold in the U.S. are actually a Louisiana variety of sweet potato with a moist texture and orange flesh.

Sweet potatoes are a very rich, low-fat source of Vitamin E and antioxidants. Their high potassuim content also make them helpful in regulating high blood pressure.

Sweet potatoes are one of the oldest vegetables known to man. They have been consumed since prehistoric times as evidenced by sweet potato relics dating back 10,000 years that have been discovered in Peruvian caves.

Although not related to ordinary potatoes, they can be prepared in similar ways. There are two types - the pale variety has a thin, light yellow skin and flesh while the darker one has thicker, dark orange skin and bright orange flesh.

Unless you are baking them whole, sweet potatoes are best peeled before cooking. Cook immediatley after peeling.Mash or roast, or include in vegetable bakes, risottos or curries. Scrub the skins and bake them in their jackets.

Roast Sweet Potatoes: peel and cut into chunks, put into a roasting tin, drizzle with olive oil, season with salt & ground black pepper, drizzle over some sweet chilli sauce, and roast for 30-40 minutes until tender.
 

Mash: Sweet potatoes are just perfect for mashing, as they are naturally moist and creamy. Peel and cut into chunks, then bring to the boil in salted water and simmer until tender. Drain and mash with a little butter and cream.
 
Next time you make a shepherds pie, try topping it with sweet potato for a change, it adds a wonderful flavour to a classic favourite.

Try a tasty Squash & Sweet Potato Soup
 

SQUASH AND SWEET POTATO HASH
Serves 2
1 butternut squash, peeled & diced
2 sweet potatoes, peeled & diced
1 onion , diced
1 green pepper, deseeded & diced
1 yellow pepper, deseeded & diced
2 cloves garlic , crushed
1 tsp sage
pinch chilli flakes
ground black pepper & salt
olive oil

Put the diced potatoes and squash into a saucepan, add a small amount of water and bring to the boil, then simmer for around 5 minutes, drain and set aside.

In a large frying pan, heat the oil, add onion , garlic and peppers and cook until softened.
Add the cooked potatoes and squash and cook until the veggi's are nicely browned at the edges, (about 7-10 mins)

Add the sage and chilli flakes and cook for couple of minutes. Season with salt and freshly ground black pepper to taste and serve .