What’s So Great About Sweet Potatoes?

Sweet potatoes have been given a bad rap when it comes to nutritional value, because they get lumped in with other types of potatoes. In reality, sweet potatoes are packed with beta-carotene and vitamin A, and are a good source vitamin C, vitamin B-6, calcium and potassium. Plus, they taste like dessert. What’s not to like?

How To Choose and Store Sweet Potatoes

When selecting your sweet potatoes at the local grocery store, look for those that are firm, with no mushy spots, bruises, or cracks. Don’t buy sweet potatoes that are stored in the cold area of the produce department, since refrigeration changes their taste.

When you get your sweet potatoes home, store them in a cool, dark, well-ventilated place. They’ll keep fresh for about ten days. I put mine in a bowl, in a dark section of my kitchen, away from the windows and the oven.

How To Cook a Sweet Potato

The best way to retain all the nutrients and flavor when cooking a sweet potato is to cook it with its jacket on, without water. I cook mine in the microwave. Pierce the skin in several places, and cook for about 5 minutes. Flip it over, and cook for another 5 minutes. The sweet potato is done when you can easily slide a fork into it, all the way to the center.

Sweet Potato Biscuit Recipe

I usually make these biscuits to go with my Slow Cooker Moroccan Lentils, which are spiced with cinnamon and sweetened with raisins. Sweet potato biscuits nicely mirror the sweetness and spiciness with nutmeg and a little bit of maple syrup. They also get a nice extra dose of fiber from the sweet potatoes. Bonus: cooking up a batch of these will make your house smell wonderful!

Ingredients

• 1 cup sweet potato, cooked and mashed
• 3 Tablespoons vegetable oil
• 1 Tablespoon maple syrup
• 1 teaspoon apple cider vinegar
• 1 cup Bisquick *
• 1 teaspoon nutmeg

* Bisquick is currently listed on PETA’s accidentally vegan products page. If you’re vegan, please double-check to be sure it’s still animal product free when you purchase it.

Instructions

1. Heat the over to 400 degrees.
2. Mix all the ingredients together until a soft dough forms.
3. Place the dough on a surface will sprinkled with flour or Bisquick. Knead the dough until it stiffens a bit, and holds its shape, about 10-12 times.
4. Roll out the dough into a sheet about 1/2″ thick. Cut with a round cutter or drinking glass dipped in flour or Bisquick.
5. Please cut rounds on an ungreased baking sheet. Bake for 12-15 minutes, or until the tops are slightly golden.

Tips

• You can also use this recipe to make drop biscuits. Skip the kneading and rolling, and drop by spoonfuls onto the ungreased cookie sheet.

Make Your Own Bisquick

Since posting this recipe, I’ve started making my own baking mix, instead of buying Bisquick. Here’s the recipe for one cup, which is the amount you need for the biscuits. If you double, or triple the recipe, you’ll have some left for pancakes the next day.

Ingredients

• 1 cup flour
• 1-1/2 teaspoons baking powder
• 1/2 teaspoon salt
• 1 Tablespoon oil

Instructions

1. Stir all the ingredients together until the mixture has a fine, crumbly texture.
2. Use immediately, or store in a cool, dry place for up to a month.

Tips

• All-purpose flour will work just fine for this recipe. You can also use half whole wheat and half all-purpose.
• For best results, choose a flavorless oil, like vegetable, canola, or sunflower oil.