Sweet Potatoes: The Versatile Vegetable

creamy-smoked-sweet-potato-soup healthy food recipe

Why Sweet Potatoes are a Healthy, Delicious Option 
by VERGE Staff | Food and Health | Saturday, January 2, 2016

Unlike many vegetables with a peak season that comes and goes, sweet potatoes can be found at your local grocery store year round with a consistent quality and freshness. Because they are available fresh, canned or frozen, sweet potatoes offer the ultimate flexibility for healthy and delicious menu options at any meal.

With virtually no fat and low in sodium, sweet potatoes, or yams, fit perfectly into a low-carb lifestyle, with major nutritional bonuses. In addition to being a source of vitamin B-6, iron, potassium and fiber, the sweet potato provides twice the recommended daily allowance of vitamin A and more than one-third of the requirements for vitamin C.

Sweet potatoes also rank significantly lower than white potatoes in the glycemic index, which explains why many carb-counting diets encourage substituting sweet potatoes for white potatoes.

So, if you're looking for a little variety to spice up your life, cooking with a versatile veggie such as the sweet potato may give your menu the satisfying kick you crave, along with a healthy dose of the nutrients your body needs.

Try this prize-winning sweet potato recipe, courtesy of Samantha Foglesong, winner in the “fresh” category in the national Louisiana Sweet Potato Commission’s Rewards Recipe Contest: 

Creamy Smoked Sweet Potato Soup

Servings: 6–8

Here’s what you need...

4 extra-large sweet potatoes (about 5 pounds)

4 cups seafood stock

2 cups heavy whipping cream

3/4 teaspoon kosher salt, divided

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1 pound fresh jumbo lump crabmeat, picked free of shells

1 tablespoon fresh lemon juice

1/8 teaspoon crushed red pepper

2 tablespoons unsalted butter, melted

1 tablespoon thinly sliced chives

Prepare smoker to 200°F.

Smoke sweet potatoes 2 1/2–3 hours. Let cool, and peel.

In large Dutch oven, combine sweet potatoes, stock and cream. Blend on high speed with an immersion blender until smooth.

Heat over medium heat, and add 1/2 teaspoon salt, then cinnamon and nutmeg. Strain mixture through fine-mesh sieve into large bowl; discard solids.

In medium bowl, combine crab, lemon juice, red pepper, remaining salt, butter and chives.

Divide soup among bowls and top with crab mixture.

Photo caption: Creamy Smoked Sweet Potato Soup.


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