YOUR DIETICIAN: New ways to enjoy nutrient rich sweet potatoes

Think sweet potatoes are only for Thanksgiving in a casserole? Then you're missing out on some really delicious ways to enjoy sweet potatoes. Fall is the time of year when sweet potatoes are in season. Since potatoes keep well when stored in a dark, cool area, they can be purchased in bulk to be used for many months. Here are a few reasons to start enjoying more sweet potatoes. Strengthens the immune system With the cold and flu season expected to be worse than usual this year, keeping our immune system strong is especially important. These illnesses are caused by viruses. Antibiotics fight bacteria, not viruses. Therefore, people must rely on a strong immune system to combat these respiratory illnesses. Over 70 percent of our immune system lies in the GI tract. The beneficial bacteria in the colon stimulate the production of virus-fighting immune cells. Similar to all living organisms, the bacteria in our GI tract need to be fed to survive. They feed on various types of fibers, including soluble fiber. Sweet potatoes are very high in soluble fiber. Soluble fiber feeds the beneficial bacteria in our GI tract and thus, strengthens our immune system. In addition, sweet potatoes are one of the richest sources of beta carotene. Just one cup delivers over 280 percent of the daily recommended beta carotene. Beta carotene is converted into vitamin A in the body. Vitamin A helps keep the mucosal lining of our respiratory tract healthy. This is important for fighting off viruses that enter through our nose (such as the coronavirus, flu and cold viruses). A study published in the British Medical Journal Nutrition, Prevention and Health identified vitamin A as one of the key nutrients (along with vitamins D and E) for strengthening our respiratory and immune systems. Diabetic super food Sweet potato's soluble fiber slows down the absorption of food. This allows more nutrients to be absorbed. Plus, it slows down the rise in blood sugar after eating — which helps to prevent damaging high blood sugar levels. That is why the American Diabetes Association labels sweet potatoes a super food and recommends people with diabetes eat them frequently. Healthier skin Vitamin A is also important for keeping our skin healthy. With the cold weather upon us, getting plenty of vitamin A is useful in protecting the skin on our face and hands from the harsh winter weather. Helps control blood pressure One medium baked sweet potato delivers more potassium (542 milligrams) than a medium banana (with 422 milligrams). The more potassium rich foods eaten, the more sodium (salt) and water the kidneys excrete. This helps to prevent water retention and control blood pressure. (Note: People with kidney disease or on a medication which causes potassium retention may need to limit their potassium intake.) Fat is needed for nutrient absorptionFat is needed to absorb the beta carotene in sweet potatoes. An Ohio State University study found that when adding a source of fat (such as avocado or any type of fat) 6.6 times as much beta carotene is absorbed. Plus, 12.6 times as much beta carotene was converted into vitamin A. So, add a bit of butter, margarine and/or pecans atop your sweet potato—instead of sugary marshmallows. Here are a few of my favorite ways to enjoy sweet potatoes: Baked sweet potatoes My favorite way to enjoy sweet potatoes is to simply bake them with their skin on.Bake scrubbed sweet potatoes in a preheated 400-degree oven until soft, about one hour. This is such an easy and delicious way to enjoy sweet potatoes. They go well with baked salmon, pork chops, chicken and, of course, turkey. Add to stew Cold weather is soup and beef stew weather. I like one-pot meals. Cooking the entire meal in just one kettle makes cleanup fast and easy. With beef being so expensive, I looked for and found a chicken stew recipe. To my surprise, the recipe called for sweet potatoes. The stew was fabulous. It tasted even better two days later, (when we ate the leftovers) which had allowed the stew's delicious flavors to meld. (See recipe.) Or, substitute half or all the white potatoes in your favorite stew recipe. Sweet potatoes are also delicious in any lentil stew recipe. Be sure to cut the sweet potatoes into large chunks so they hold their shape. They only need to cook for 30 minutes. Therefore, the stew comes together quickly. Sweet potato hash For another quick and easy one-pot meal, try making ground turkey and sweet potato hash. Or, try preparing sweet potato hash (without meat). It's a colorful tasty side dish. Sweet potato quick bread or muffins When baking sweet potatoes, try baking one or two extra. Use these to make a delicious sweet potato quick bread topped with a pecan streusel topping. (See recipe.) It's so moist and tender, it's more like a cake than a bread. So, take advantage of nutrient rich sweet potatoes while they're still in season. Then discover just how good sweet potatoes are in new and exciting ways. Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Chicken Stew 18-ounces diced boneless skinless chicken breast (about 1 large chicken breast)Canola and/or extra-virgin olive oil, divided1 ½ large carrots, peeled and diced large¾ medium sweet onion (such as Vidalia onion)1 ½ ribs celery with the leaves, chopped3 tablespoons flourScant ½ teaspoon thyme leaves (about ¼ tsp. plus 1/8 teaspoon)About 1/8 teaspoon plus a dash of dried sage¼ teaspoon each: salt and pepper1 -2 teaspoons dried parsley, optional1 large white potato, cubed (about 1 rounded cup)1 small sweet potato, cut into large cubes (about 1 rounded cup)1/3 red or orange bell pepper3 tablespoons white wine4 cups chicken broth, preferably reduced sodium¾ cup frozen tiny tender baby peasThicken with 3 tablespoons flour mixed into 1/3 cup cold low-fat milk Heat a large Dutch oven kettle over medium-high heat. Add about a tablespoon of canola and/or olive oil. Add half the diced chicken breast. Brown chicken, then remove to a plate.Brown remaining chicken and remove to the plate with the other browned chicken.(Chicken does not need to be thoroughly cooked. It will be simmered in broth with the veggies.) Add a bit more oil. Sauté onion for a minute. Add the carrot and celery and cook until onion is softened. Stir in 3 tablespoons flour and seasonings. Cover and cook over medium heat for about 2 minutes. Add white and sweet potatoes, bell pepper, wine, broth and browned chicken. Bring to a boil.Reduce heat to low. Cover and simmer for 30 minutes. Remove the lid and stir in the peas.Thicken sauce: Mix 3 tablespoons flour into cold low-fat milk with a fork (or shake in a mason jar) until there are no lumps. Slowly pour milk mixture into stew while stirring. Cook for a few minutes to thicken sauce. Serve hot with wheat rolls and green salad.Makes: 5 servings (or 4 large servings) SOURCE: Holly Nilsson at www.spendwithpennies.com with modifications by Phyllis Molnar Sweet potato-streusel quick bread Cooking oil spray1 large baked and cooled sweet potato (about a 12-ounce potato)2/3 cup orange juice¼ cup canola oil1 large egg, lightly beaten(or a more cake-like bread, use 2 eggs)Dry ingredients:1 ½ cups all-purpose flour½ cup whole wheat flour¾ cup packed dark brown sugar2 teaspoons baking powder1 teaspoon ground cinnamon¾ teaspoon salt¼ teaspoon ground nutmeg Streusel topping:1 teaspoon butter or tub margarine1/3 cup chopped pecans1 ½ tablespoons dark brown sugar Preheat the oven to 350-degrees. Spray an 8x4-inch baking loaf pan with cooking oil spray. Set aside. Peel baked, cooled sweet potato. Mash pulp and measure out 1 cup. Place into a medium mixing bowl. Add orange juice, oil and egg(s). Mix well with a fork. Set aside. Lightly spoon flours into dry measuring cups and level off with a spatula or knife. Place flours into a large mixing bowl. Add the next 6 dry ingredients and mix with a whisk to combine well. Add the mashed sweet potato mixture to the dry ingredients. Using a spatula, fold the sweet potato mixture into the dry ingredients until well blended. Spoon batter into prepared loaf pan. Make the streusel topping. Place the butter into a small microwave-safe bowl. Microwave for 20 seconds or until soft. Stir in the pecans and brown sugar. Drop the pecan streusel topping by spoonfuls evenly over the batter. Gently press into the batter with the spoon. Bake in preheated oven on the center rack for 50 to 60 minutes or until a toothpick inserted into the center of the loaf comes out clean. Cool in pan for 5 minutes on a wire rack. Remove from pan and cool completely on a wire rack.Makes: 1 loaf with 16 slices SOURCE: www.myrecipes.com Sweet potato hash2 large sweet potatoes, peeled and cut into 1-inch cubes6 tablespoons olive oil, divided½ red onion, chopped1 red bell pepper¼ cup thinly sliced green onions2 cloves garlic, chopped2 teaspoons smoked paprikaSalt and pepper to taste2 tablespoons chopped fresh parsley (2 teaspoons dried parsley) Add potatoes in a large saucepan of lightly salted boiling water and simmer until tender. Drain and dry completely. Meanwhile, heat 2 tablespoons oil in a large skillet over medium-high heat. Add the red onions, bell pepper, green onions and garlic. Sauté until tender and slightly golden, about 5 to 8 minutes. Season with salt and pepper. Add remaining oil to the skillet. Add the drained and dried sweet potatoes. Cook in a single layer, stirring occasionally, on medium heat until they are tender, about 6 minutes. Increase the heat to high and cook, without stirring, until the potatoes are golden and crisp, about 2 minutes. Sprinkle with the smoked paprika and gently stir in the onion mixture and parsley.Makes: 4 to 6 servings SOURCE: www.foodnetwork.com Ground turkey sweet potato hash 2 tablespoons extra-virgin olive oil, divided½-3/4 small onion (about ¾ cup diced onion)1 red (or yellow) bell pepper, seeded and diced2 cloves garlic, minced1-pound lean ground turkeySalt and pepper, to taste2 medium sweet potatoes, cut into ½-inch cubes¼ cup chicken broth or water(1/4 teaspoon chicken bouillon granules dissolved in ¼ boiling water)1 teaspoons chili powder1 ½ teaspoon ground cumin1-2 cups chopped spinach (or kale) Optional toppings:¼ cup shredded Parmesan cheese1 fried eggOr diced avocado Heat a large non-stick or cast-iron skillet over medium heat. Add 1 tablespoon oil. Sauté onion and bell pepper until soft. Add the minced garlic and cook for 30 seconds. Add the ground turkey. Cook until no longer pink, stirring to break up. Season with a few dashes of salt and pepper. Remove from skillet to a plate. Add diced sweet potato to the skillet. Add the ¼ cup chicken broth (or water.) Cover and reduce heat to low. Simmer until potatoes are almost tender, about 10 minutes, stirring once or twice. Remove potatoes to a plate. Add a second tablespoon of oil to the skillet. Return sweet potatoes to skillet and fry until slightly crisp, about 2 minutes. Return cooked onion, bell pepper, garlic and turkey to skillet. Season with salt and pepper, chili powder and cumin. Gently mix. Taste hash and adjust seasoning to taste. Add more chili powder if a spicier hash is desired. Stir in chopped spinach and cook for just 1 to 2 minutes or until spinach is slightly wilted. Serve immediately. If desired, top with shredded Parmesan cheese, fried egg or with sliced avocado.Note: This is delicious for a quick easy dinner, lunch or a hearty breakfast.Variation: Omit spinach or kale in recipe and serve a spinach/kale salad with hash.Makes: 4 servings SOURCES: combined recipes from: www.freshapron.com, www.homeandplate.com andwww.foodnetwork.com recipe by Patrick and Gina Neely