We've had lots of requests for more information on sweet potatoes. It's interesting to hear that there's no real middle ground on them - people either know all about them and use them all the time or they're just now discovering them.

And discover them we should. This food is low in sodium, and very low in saturated fat and cholesterol. It is also a good source of dietary fiber, Vitamin B6 and potassium, and a very good source of Vitamin A, Vitamin C and manganese.

And for those of us dealing with insulin resistance and glycemic issues, get this: The glycemic load is only 17 (the typical target total is 100/day or less)! And to add to that good news, is the fact that sweet potatoes are strongly anti-inflammatory. Their inflammation factor is 378 (the typical target net is 50/day or higher)! Also, a typical sweet potato has between 96 and 180 calories (depending on size and how you doctor it up) and of those calories only 3 are from fat. This is truly an exceptional food to keep those blood sugar blues at bay.

Now here are a few quick serving ideas to get us started:

Puree cooked sweet potatoes with bananas, maple syrup (the REAL thing, please - nothing with high fructose corn syrup in it) and cinnamon. Top with chopped walnuts.

Steam cubed sweet potatoes, tofu, and broccoli. Mix in raisins and serve hot or cold with a curried vinaigrette dressing.

Although desserts made with sweet potatoes are an autumn favorite, they can be enjoyed year round. Try making sweet potato pie, bread, muffins or pudding.

Baked sweet potatoes are delicious even when served cold and therefore make a great food to pack in to-go lunches.

---

Sweet Potato Custard

Serves 6, 1/2 cup serving size
Sweet potatoes and bananas combine to make a flavorful low fat custard made with evaporated skim milk and no added fat. Unbelievably good!

1 cup mashed cooked sweet potato
1/2 cup mashed banana (about 2 small)
1 cup evaporated skim milk
2 Tbsp packed brown sugar
2 beaten egg yolks (or 1/3 cup egg substitute)
1/2 tsp salt
as needed nonstick cooking spray
1/4 cup raisins
1 Tbsp sugar
1 tsp ground cinnamon

In a medium bowl, stir together sweet potato and banana. Add milk, blending well. Add brown sugar, egg yolks, and salt, mixing thoroughly. Spray a 1-quart casserole with nonstick cooking spray. Transfer sweet potato mixture to casserole dish. Combine raisins, sugar, and cinnamon; sprinkle over top of sweet potato mixture. Bake in a preheated 325 degree F oven for 40-45 minutes or until a knife inserted near center comes out clean.

Each serving provides: Calories: 144; Total fat: 2 g

Help on downloading recipes