Pop sweet potatoes into your shopping basket this March.
Sweet potato is sold by colour, the most popular being orange (also called kumara), followed by white and purple.
Choose sweet potatoes that are firm and evenly coloured. Avoid any with dark spots or bruising.
Sweet potatoes should not be refrigerated but stored in a cool, dark place. They will keep for up to 2 weeks.
Sweet potatoes need to be washed and cooked before eating. They can be eaten with or without the skin, but the ends should be removed. Make sweet potato mash, or roast and serve as a vegetable side or tossed into a salad. Sweet potato can also be used in soups, curries, and even in baked recipes such as pies, cakes or biscuits.
4 quick ways with sweet potato
Try this pumpkin and sweet potato curry. Spray a large pan with oil. Fry 3 cloves crushed garlic and 1 teaspoon fresh grated ginger for 3 minutes, then add 1/2 teaspoon each ground coriander, cayenne pepper, and turmeric, combining into a paste. Add 500g chopped pumpkin and 2 small peeled and chopped sweet potatoes (about 500g). Coat in paste then add 1 can chopped tomatoes, 1/4 cup water and half a bunch of fresh chopped coriander. Simmer for 20 minutes, until vegetables are tender. Add lemon juice and top with fresh coriander. Serve with naan bread and reduced-fat, natural yoghurt.
To make tasty sweet potato scones, simply add 1 cup of mashed sweet potato to your scone batter and bake as normal. Make sure there are no lumps in your mash!
For a yummy side salad, combine 200g roasted chopped sweet potato with mixed lettuce leaves, cherry tomatoes, reduced-fat feta, cucumber and a few pine nuts. Drizzle with balsamic vinegar before serving.
Sweet potato soup is an easy dinner option. Spray a saucepan with oil and cook 1 onion, finely diced, until softened. Add 1kg chopped sweet potato, 2 medium carrots (peeled and chopped), and 5 cups reduced-salt vegetable stock. Bring to the boil and simmer for 20 minutes until vegies are tender. Remove from heat and allow to cool before blending in batches until smooth. Return to pan and re-heat before serving with a dollop of reduced-fat sour cream or ricotta.
Did you know? 100g orange sweet potato contains 130–160% of the RDI for vitamin A.