The Fantastic, Fabulous, Versatile Candy Potato

by Jaelyn Conley

There may be nothing like a scorching baked candy potato with butter melting and perhaps just a little brown sugar or cinnamon! Yum! Or what about yam casserole at Thanksgiving? Sprinkle a pecan topping and soften some marshmallows and you might be able to go! Nearly as good as these issues are many individuals do not realize this tasty tuber is a lot extra and is so versatile.

The candy potato based on nutritionists on the Heart for Science within the Public Curiosity (CSPI) is the richest vegetable in complicated carbohydrates and ranks primary in vitamin far above the standard white potato and surprisingly extra so than many different greens. In actual fact CSPI ranked the candy potato primary in vitamin of ALL greens. With a rating of 184 it outscored most greens by greater than 100 factors! How had been they graded? Factors got for dietary fiber, naturally occurring sugars and complicated carbohydrates, protein, nutritional vitamins A and C, iron and calcium. Factors had been deducted for fats, particularly saturated fats. Additionally, sodium, ldl cholesterol, added refined sugars and caffeine had been thought of. Take a look at these comparisons to different greens:

Candy potato baked 184
Potato, baked 83
Spinach 76
Kale 55
Combined Greens 52
Broccoli 52
Winter Squash, Baked 44
Brussels Sprouts 37
Cabbage, Uncooked 34
Inexperienced Peas 33
Carrot 30
Okra 30
Corn on the Cob 27
Tomato 27
Inexperienced Pepper 26
Cauliflower 25
Artichoke 24
Romaine Lettuce 24
(SOURCE: The Heart for Science within the Public Curiosity, Washington D.C.)

Candy potatoes are highest in beta-carotene, vitamin A, vitamin B6 and vitamin C; fiber, thiamine, niacin, potassium and copper. They’re additionally a very good supply of protein, calcium and vitamin E. Effectively, I may go on and on however I’m right here to debate the flexibility of this tremendous meals and to provide you some concepts on how you can use this versatile tuber in some methods you could not have considered.

The candy potato has grow to be my ‘go to’ vegetable for including to recipes. One factor I like to do is stir fry. It’s a good way to organize a colourful, wholesome meal or use as a facet dish. First I wash the candy potato and more often than not I depart the peelings on. I do lower off any unhealthy spots and normally lower the ends off. Now, get that shredder or meals processor out; personally I like the flexibility of the quaint metallic shredder. Simply shred the quantity of candy potato you suppose you have to. I discover one potato goes fairly far relying what else you stir fry with it. The beauty of stir fry is it solely takes a few teaspoons of oil. Go forward and use a wholesome oil like olive oil, grape seed oil or coconut oil. Chances are you’ll wish to throw in a pair pats of butter additionally. Throw in some contemporary Kale or no matter your favourite cruciferous inexperienced could also be. Use your creativeness and use no matter greens you want. Experiment with mixtures to determine what you want best. I like to cut up asparagus, carrots, cabbage, bell pepper and onion… I am at all times experimenting. Teriyaki sauce surprisingly actually enhances the flavour of shredded candy potato in a stir fry. You may as well add meat of your alternative that has already been cooked and lower to small dimension. Season to style. You possibly can add salt, pepper, turmeric, garlic… no matter you want!

How a couple of good quiche? Quite than utilizing a pie crust here’s a wholesome twist. Bake your candy potatoes, peel after which smash and unfold round a pie dish all the way in which up onto partitions of dish making a candy potato pie crust. Bake in oven about 375°F till baked barely dry to the contact. Whereas it’s baking stir fry collectively a few of your favourite greens. I like eggplant, kale, zucchini, mushrooms, carrots and different greens in varied mixtures. When candy potato pie crust is finished baking simply pour all that stir fry within the pie shell. If you want, you may as well add meat of your alternative that has already been cooked and lower to small dimension. Crack a few eggs into the combo and just a little shredded cheese. Stir this round just a bit. For those who like a tacky topping add some shredded cheese as a topping. Then again into the oven till the egg is completely cooked via and the cheese has browned to your liking, perhaps even swap to broil simply to get a crusty cheese topping.

Candy potatoes will also be made right into a wholesome pan of brownies. 1 cup of mashed candy potato ought to do. Combine in 3 whisked eggs, ¼ cup every of coconut oil and honey. ¼ tsp. of vanilla extract and cinnamon. Combine in 2 tbsp. of cocoa powder, extra in the event you prefer it extra chocolaty; 3-1/2 tbsp. of your favourite flour. Combine all of it collectively and bake at 350°F for about half-hour. Actually tasty and wholesome.

Gypsy Soup is one other recipe I like. In a big pot sauté some onions, garlic, celery and a few chunk sized chunks of candy potatoes about 5 minutes with some turmeric, basil, salt, cinnamon, even just a little cayenne in the event you like a kick. Add about 3 cups of broth of your alternative. Let it simmer about quarter-hour after which add greens like celery, tomatoes, candy peppers, cauliflower florets… no matter you want. Let it simmer one other 10 minutes and you’ve got a scrumptious stew.

That provides you a couple of concepts to work with. Simply go wild and you may be shocked how versatile the candy potato could be!

Candy Potato Diet Details (for one medium dimension candy potato)

Energy 130
Fats 0.39 g
Protein 2.15 g
Internet Carbs 31.56 g
Dietary Fiber 3.9 g
Calcium 28.6 mg
Sodium 16.9 mg
Potassium 265.2 mg
Folate 18.2 mcg
Vitamin C 29.51 mg
Vitamin A 26081.9 IU
(Supply: US Division of Agriculture)

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