Here’s an interesting fact: one medium sweet potato provides 100% of your daily needs for Vitamin A, as well as a healthy dose of vitamin C, several of the B vitamins, plus the minerals potassium, calcium, iron, magnesium, and zinc. That’s one powerful sweet potato!
But that’s not all…
Sweet potato is also abundant in antioxidants, which help protect against inflammation and play a role in blood sugar regulation. The antioxidant Beta-carotene, which gives sweet potatoes their orange flesh, is necessary for the body to produce Vitamin A. We need Vitamin A for eye health, a strong immune system, and healthy skin. Research indicates that this tuber’s anti-inflammatory nutrients (anthocyanin) can be instrumental in protecting against the cellular damage and degeneration that occurs with age, particularly related to vision (e.g., macular degeneration) and the circulatory system.
Sweet potato color, both flesh and skin, can range from white to yellow-orange to brown or purple. There also are “firm” or “soft” varieties. Just remember, yams are not the same as sweet potatoes. The two are not even in the same “food family.” Sweet potatoes are harvested in the United States whereas yams are typically imported from Africa or Asia. Check your grocer’s labels and, if you aren’t sure, ask a store associate for assistance.
An Exotic Twist on Sweet Potato Pancakes
Shake up a traditional potato pancake recipe with an exotic combination of cinnamon, curry powder, and cumin. Breakfast will never be the same. Also, consider incorporating these pancakes into a holiday menu for brunch or even dinner.
- 1 pound sweet potatoes, peeled
- 1/2 cup all-purpose flour(gluten-free)
- 1 teaspoon baking powder
- 2 teaspoons raw honey
- 1 teaspoon brown sugar
- 2 teaspoons curry powder
- 1 teaspoon ground cumin
- 2 eggs, beaten
- 1/2 cup vegetable oil for frying
- 1/2 cup milk (or your favorite non-dairy alternative)
- Shred the sweet potatoes and place in a colander to drain for about 10 minutes. In a large bowl, stir together the flour, baking powder, raw honey, brown sugar, curry powder, and cumin. Make a well in the center, and pour in eggs and milk. Stir until all of the dry ingredients have been absorbed. Stir in sweet potatoes.
- Heat oil in a large skillet over medium-high heat. Drop the potato mixture by spoonfuls into the oil, and flatten with the back of the spoon. Fry until golden on both sides, flipping only once. If they are browning too fast, reduce the heat to medium. Remove from the oil and keep warm while the other pancakes are frying.
DO YOU HAVE A FAVORITE POWERFUL SWEET POTATO RECIPE? SHARE IN THE COMMENTS BELOW!
Shekhar, S., et al. “Comparative analysis of phytochemicals and nutrient availability in two contrasting cultivars of sweet potato (Ipomoea batatas L.).” Food Chem.(2015) Apr 15;173:957-65. doi: 10.1016/j.foodchem.2014.09.172. Epub 2014 Oct 30. http://www.sciencedirect.com/science/article/pii/S0308814614017014
Mohanraj, R and Sivasankar.S “Sweet Potato: A Valuable Medicinal Food.” Journal of Medicinal Food. July 2014, 17(7): 733-741. doi:10.1089/jmf.2013.2818. http://online.liebertpub.com/doi/abs/10.1089/jmf.2013.2818
World’s Healthiest Foods: Sweet Potato http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64
Library of Congress Everyday Mysteries: Sweet Potato or Yam? https://www.loc.gov/rr/scitech/mysteries/sweetpotato.html
Recipe Source https://www.allrecipes.com/recipe/53222/sweet-potato-pancakes/print/?recipeType=Recipe&servings=15&isMetric=false