Vegetable of the Month for December: Sweet Potatoes

Sweet potatoes are a Native American plant that was the main source of nourishment for early homesteaders and for soldiers during the Revolutionary War. These tuberous roots are among the most nutritious foods in the vegetable kingdom. They are excellent sources of vitamins A and C. This is why one colonial physician called them the "vegetable indispensable."

For more information on sweet potatoes and there nutritional value, including why you should eat the potatoes with their skins on!....visit this great site from the NC SweetPotato Commission.



Sweet potatoes are often confused with yams, but yams are large, starchy roots grown in Africa and Asia. Yams can grow up to 100 pounds and are rarely available in American supermarkets. Nutritionally, sweet potatoes greatly outweigh yams. Because of the common use of the term "yam," it is acceptable to use this term when referring to sweet potatoes. Sweet potatoes contain an enzyme that converts most of its starches into sugars as the potato matures. This sweetness continues to increase during storage and when they are cooked.

Recipe

Sweet Potato Pancakes
Makes 8 servings.
This is an official Fruits & Veggies—More Matters recipe.
Ingredients

6 cups peeled and finely shredded sweet
potatoes
1 cup finely shredded onions
1 tsp salt-free herb seasoning
1 2/3 cup unbleached flour
1/3 cup chopped fresh flat-leaf parsley
2 cups finely shredded zucchini
¼ cup lemon juice
1½ cups egg substitute
6 tsp canola oil, divided

In a large bowl, mix the sweet potatoes, zucchini, onions, lemon juice, herb blend, egg, flour, and parsley. In a large no-stick frying pan or griddle over medium-high heat, warm 2 tsp of the oil. Drop a large Tbsp of the batter into the pan and spread it with a spatula to form a thin pancake. Add more batter to fill the pan without crowding the pancakes.

Cook for about 2 minutes per side, or until golden and crispy. Remove from the pan and keep warm. Repeat, adding the remaining 4 tsp oil as needed, until all the batter has been used.

Nutrition information per serving:  Calories 267, Protein 11g, Fat 6g, Calories From Fat 20%, Cholesterol 0mg, Carbohydrates 44g, Fiber 3g, Sodium 94mg.