Today's Table: Sweet Potatoes

I was probably twenty years old before I actually realized what a fresh sweet potato looked like; the closest I had come to this root vegetable prior to that was those canned yams they push at Thanksgiving that get doctored up with butter, brown sugar, and mini-marshmallows. And even then, those are labeled "yams." I had no idea what I was missing.

The sweet potato is not really a potato, and not really a yam. It is a root vegetable from the morning glory family. Root vegetables are a mystery to many people. I mean, how many times have you cooked rutabagas, turnips, or celery root in the last year? Probably not much, if at all. But over the years I have found that there is so much more to these somewhat ugly looking edible roots, including lots of vitamins, a wonderful flavor, and a minimal amount of calories.

One sweet potato contains only 141 calories, 8,800 IU of vitamin A (almost twice the recommended daily allowance), 42% of the RDA of vitamin C, and they are low in sodium, high in fiber and beta carotene. A good substitute for the traditional spud, they can be cooked in much the same way: baked, deep-fried, mashed, added to soups and stews, shredded and baked into latkes, and even made into a delectable pie (a Southern favorite).

A good way to introduce the sweet potato to the family, and particularly children, would be to microwave or bake and serve like a potato, cut in half with butter and a cinnamon/sugar mixture sprinkled on top. To microwave, pierce several times with fork, place on a microwave-safe dish and cook on high for 5-7 minutes (depending on size of sweet potato). Turn halfway through to cook evenly. Add additional time if cooking more than one. When the potato can be pierced easily, it is done. To bake, rub with a bit of oil, place on a baking sheet in a 400-degree oven until soft, about 40-50 minutes. (Greasing helps the peel come off easily.)

You can also make fries out of these potatoes. While traditional deep-frying works well, it really isn't as healthy as baking them, which is my preferred method. Just cut into wedges or more traditional fries, toss with olive oil and salt and bake in a single layer at 400 degrees for about 30 minutes (depending on thickness). For thin, matchstick fries, you can follow this recipe from Ellie Krieger of the Food Network. Like traditional fries, you can add seasonings/spices before baking. Try one of the following: cumin, cayenne, chili powder, curry powder, cinnamon and/or nutmeg, garlic salt, smoked salt.

One of my favorite ways to use sweet potato is in a soup. With fall hitting us smack in the face tomorrow—meaning soup season will be in full swing—I'd recommend this autumnal Ginger Sweet Potato Soup. Full of flavor and goodness, it only takes 15 minutes to prep and 60 minutes to cook (with minimal intervention). There is a bit of tang, from the orange and ginger, tempered by the creamy sweetness of the coconut milk. All ingredients are available at your local grocery store, and it is worth making a double batch so you have a back-up for a rainy day.


Ginger Sweet Potato Soup
Serves 4

2 medium yellow onions, diced
4 tablespoons butter
3 cloves garlic, chopped
1 tablespoon grated ginger
2 ½ pounds sweet potatoes, peeled and cut into ¼” slices
1 cup fresh orange juice
5 cups chicken or vegetable stock
13 ounce can coconut milk
1 teaspoon orange zest
2 teaspoons salt
1 pinch each nutmeg, cayenne pepper, white pepper
1 teaspoon black pepper
2 tablespoons sugar
2 tablespoons rice wine or white vinegar

Melt butter in a four-quart pot and add diced onions, sautéing until lightly golden. Add ginger and garlic, and cook for one minute. Add sliced sweet potatoes and stir. Add juice, stock, and coconut milk, and bring to a simmer. Cover with a lid and reduce heat to a low simmer. Cook for 25 minutes or until sweet potatoes are tender. Blend soup using your blender guide for processing hot liquids* or a hand blender. Add sugar, vinegar and seasonings. Serve.

*Most blenders should only be filled a quarter-full when blending hot liquids; this is very important to avoid an eruption and burns. For extra protection, a towel may also be placed over the lid.

TIP: Fresh ginger is easily peeled by running a spoon over the skin. Grate with an ordinary cheese grater or large-hole microplane.