VIEWS: 2 PAGES: 6 POSTED ON: 8/5/2012
Super Sweet Potatoes! When most people think sweet potatoes, they think of Thanksgiving and sweet potato casserole. In actuality, the humble sweet potato is very versatile and can be used in a variety of recipes from breakfast to dinner. Sweet potatoes are a nutritional powerhouse – full of fiber, vitamin A and C. These vitamins are important for healthy eyes and bones. They can even help boost immunity so your child doesn’t get sick as often. Even finicky eaters tend to enjoy the sweet taste of sweet potatoes. For a quick afterschool snack, peel a raw sweet potato and slice it into ¼ inch sticks. Serve with peanut butter. For other ways to serve this nutritional superstar to your child, see the recipes below. Sweet Potato Chips A nutritious and tasty alternative to potato chips 2 sweet potatoes, peeled and thinly sliced Garlic powder, or seasoning of your choice Sprinkle chips with seasoning. Place chips in a food dehydrator or a 150 degree oven. Allow to dry out overnight or until crispy. Store in an airtight container. These chips don’t have the fat or sodium of regular potato chips but they still have the crunch! In addition, many kids enjoy the slight sweetness. Sweet Potato Fries ½ pound sweet potatoes, peeled and cut into fries 1 tbs parmesan cheese 1 tsp olive oil ¼ tsp garlic powder ¼ tsp paprika 1/8 tsp cayenne pepper, optional (omit if your kids don’t like spicy foods) Salt and pepper to taste Preheat oven to 450 degrees. In a bowl, toss the sweet potatoes, cheese, oil, and seasonings to coat. Place the potatoes on a baking sheet sprayed with nonstick cooking spray. Bake for 8 minutes. Flip and bake for 10 minutes more until potatoes are tender and starting to brown. Serve with ketchup if desired. Time saving tip: Some grocery stores carry sweet potatoes already cut into fries. You can find them near the lettuce and salad mixes. Sweet Potato and Pineapple Spoon Bread SERVES 8 -10 3 medium sweet potatoes 1 (15 ounce) can crushed pineapple, drained 2 (8 1/2 ounce) boxes Jiffy corn muffin mix 1 (8 ounce) container sour cream 1 cup milk 3 eggs 2 tablespoons molasses or dark corn syrup 1 1/2 teaspoons vanilla 1 1/2 teaspoons ground cinnamon (or freshly grated) 1 1/2 teaspoons ground nutmeg (or freshly grated) 1 teaspoon ginger powder (or freshly grated) 1/2 cup brown sugar 1 tablespoon butter steaming hot water 1. Preheat oven to 350 degrees F. 2. Bring a pot or kettle of water to a boil. 3. Bake sweet potatoes in skin until fork tender about 40 minutes and let cool to touch. 4. Remove skin and place sweet potato in a large mixing bowl mash till softened. 5. Add drained pineapples, stir together. 6. Add vanilla, cinnamon, nutmeg, molasses and ginger to the bowl and stir. 7. I taste at this point to determine how much sugar to add, usually no more than 1/2 a cup and stir. 8. Again I would taste to determine if the flavors are what I wish, since raw eggs are added in the next set, this is where I do my final tweeking or tasting. 9. Then in a separate bowl combine the corn muffin mix, eggs, milk, sour cream until just blended. 10. Add the muffin mixture to the sweet potato mixture and stir until combined, the texture should be closer to pancake mix than to muffin mix. 11. Using two equal size baking dishes fill one with the boiling water and place in the oven on the lower shelf leaving space on the upper shelf for the spoon bread. 12. Fill the second with the combined mixture place on top shelf in over. 13. cook for about 45 minutes to an hour depending on oven size and container used to cook it. 14. The spoon bread is complete when a tooth pick or knife inserted in the middle comes out not wet, because it is a very moist mixture you do not want a clean knife as you would with a cake, it should not be moving in the middle indicating it is still not fully cooked, if it moving in the middle and still wet when checked I would add 15 minutes to cooking time and check again. 15. When it is out cover with foil to keep the moisture for about fifteen minutes 16. Then it is all set to eat or can be kept and reheated great for plan ahead meals. Sweet Potato Pancakes Recipe SERVES 4 -6 , 8 -12 inch pancakes 2 large sweet potatoes, washed, peeled and coarsely grated 1 medium onion, coarsely grated 1/4 cup unbleached all-purpose flour 1 teaspoon baking powder 1/2 teaspoon salt black pepper cayenne (optional) 2 eggs, beaten vegetable oil 1. Place the grated sweet potatoes in a medium saucepan of boiling water. Simmer for 2 minutes, drain and rinse with cold water to stop cooking. Drain thoroughly and transfer to a large mixing bowl. 2. Add the grated onion, beaten eggs, flour, baking powder, salt and pepper. Mix well. 3. Heat 2 to 3 tablespoons in a nonstick skillet over medium heat. Place a small amount of batter into the oil. When it is hot enough to sizzle, spoon in the batter, forming thin pancakes about the size of a half-dollar with a spatula. Keeping the heat medium-high, fry on both sides until uniformly crisp and brown. 4. Drain the finished pancakes on paper towels (do not stack them) and keep them warm in a 200 degree F oven. 5. Serve hot with sour cream and/or applesauce. Honey Roasted Sweet Potatoes Recipe SERVES 6 2 lbs sweet potatoes, peeled and cut into 1-inch pieces 2 tablespoons olive oil 2 tablespoons honey 1 teaspoon fresh lemon juice 1/2 teaspoon salt 1. Place the potatoes in a 9x13-inch baking dish. 2. In a small bowl, whisk together the oil, honey, and lemon juice. 3. Pour the mixture over the potatoes and toss to coat. 4. Sprinkle with the salt and bake at 350 degrees for about 1 hour, or until potatoes are tender. Sweet Potato Waffles Recipe SERVES 6 1 cup sweet potato, cooked and mashed 1 1/4 cups low-fat buttermilk 1 egg 1 tablespoon canola oil 2 cups low-fat baking mix 1/4 cup sugar 1/2 teaspoon cinnamon confectioners' sugar (optional) 1. Preheat waffle iron according to manufacturer's directions. 2. In a medium bowl combine sweet potatoes, buttermilk, egg and oil. 3. In a separate bowl, whisk baking mix, sugar and cinnamon. 4. Stir sweet potato mixture into dry ingredients. The batter will be fairly thick. 5. Coat waffle iron with nonstick cooking spray. 6. Spoon 1/2 to 3/4 cup batter into waffle iron; close and cook until crisp. 7. Sprinkle with confectioner's sugar, if desired. Maple Sweet Potatoes Recipe SERVES 6 -8 2 1/2 lbs sweet potatoes 3/4 cup maple syrup 3 tablespoons butter 1. Cook potatoes in boiling water for about 15 minutes. 2. Drain, peel, slice and arrange in a buttered baking dish. 3. Add syrup and butter; bake at 350F until tender and well-glazed, about 45 minutes, turning occasionally in the syrup. Sweet Potato Pretzels Recipe SERVES 7 1 5/8 teaspoons dry yeast 1/2 cup warm water 1/2 teaspoon salt 1 5/8 teaspoons sugar 1 cup sweet potato, pureed 1/4 cup butter, melted 1 cup all-purpose flour 1 cup whole wheat flour 1 teaspoon cinnamon 2 tablespoons coarse salt 1. Let yeast proof in water with sugar and salt. 2. Add all other ingredients except coarse salt, let rise for 1 hour. 3. Roll into sticks and place on a cooling rack on a cookie sheet. 4. Brush with egg wash and sprinkle with coarse salt. 5. Bake at 350 degrees for 30 minutes or until golden brown. Sweet Potato Pie Cookies Recipe SERVES 24 1 1/4 cups flour 1 teaspoon ground nutmeg 1 1/2 teaspoons baking powder 1 1/2 teaspoons baking soda 1/2 teaspoon salt 1/2 cup butter 3/4 cup sugar substitute 1 egg 1 1/2 cups peeled and finely grated sweet potatoes 2 teaspoons vanilla extract 1. In a mixing bowl, sift together the flour, nutmeg, baking powder, baking soda, and salt, and set aside. 2. Whisk together, with an electric mixer, the butter and sugar. 3. Add the egg, vanilla extract and sweet potato. 4. Fold the dry ingredients into butter-sugar mixture. 5. Drop spoonfuls of dough onto parchment-lined cookie sheet. Bake at 400 degrees for 12 to 15 minutes or until golden brown. 6. Transfer to a wire rack to cool. Try substituting whole wheat flour in this recipe for more fiber and nutrients.
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