Nutrition Notes: Sweet, Sweet Potatoes

by Divya Denduluri (MS Nutritional Biology, CLEC), Nutrition Education Volunteer

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Sweet potatoes are rich in vitamins A and C, manganese and fiber. In fact, 1 medium sweet potato gives you over 300% of the vitamin A you need per day which is very good for our eyesight. They are also a good source of complex carbohydrates, while being low in sodium and calories. All this great nutrition makes sweet potatoes a yummy, healthy food!

There are several varieties of sweet potatoes, ranging from white and mild to bright red and very sweet, with textures varying between creamy and dry. The best part is that they are almost always in season, and we are celebrating them to add extra sweetness to Valentine’s Day this February.
 
Recipe: Sweet Potato Quesadillas

Preparation time: 40 minutes | Number of servings: 3-4

Ingredients:
 
- 1 medium-sized sweet potato (steamed, peeled and mashed)
- 4 whole grain tortillas
- ¾ to 1 cup of cheese (grated)
- Salt and pepper taste
- 1 to 2 teaspoons of lime juice
- 1 teaspoon of Serrano chilies (finely chopped)
- Paprika powder to taste
 
Directions:
 
1. Mix all ingredients together, except the tortillas until combined. Divide the mixture into four equal parts.

2. On a heated skillet, toast a tortilla on both sides. Spread a fourth of the sweet potato mixture on one side and fold over to make a quesadilla. Repeat the process for the other tortillas.

3. Cut into triangles and serve with salsa and sour cream.

More tips on storing and cooking sweet potatoes can be found by clicking here.

References:
1. http://www.ncsweetpotatoes.com/usda-sweet-potato-nutritional-analysis/benefits-of-sweet-potato/