Originally written by Kimberly Cripps , former SDSU Extension Family & Community Health Field Specialist, with contributions by Megan Erickson, former SDSU Extension Nutrition Field Specialist, and Hope Kleine, former SDSU Extension Health Education Field Specialist.
- Sometimes called a yam; long, tapered with smooth thin edible skin.
- Choose firm, smooth roots with bright, evenly colored skins. Avoid holes or cuts, a source of decay.
- Three medium sweet potatoes equals about 2 cups cooked mashed or a one-pound can.
- Store in a cool, dry place. Do not refrigerate as it causes a hard-core and undesirable taste.
- Boil, bake, microwave, mash or fry. Add to stir fry, soups, and casseroles.
- Scrub under running water just before cooking, dry, rub gently with oil, do not place in aluminum foil.
- Bake: pierce, bake at 400 degrees F, 15 minutes on baking sheet, reduce to 375 degrees F, until soft.
- Microwave: rinse, pierce, cook on high for 5-9 minutes. Let stand for 3 minutes.
Like it! Sweet Potato Oven Fries
- 4 medium sweet potatoes
- Nonstick vegetable oil spray
- 2 tablespoons canola or olive oil
- Optional Seasonings:
- Mix equal parts ground nutmeg and cinnamon or
- Mix 1/8 teaspoon each paprika, garlic flakes and salt with a pinch of cayenne pepper
- Preheat oven to 475 degrees F.
- Lightly spray a baking sheet with the nonstick vegetable oil spray.
- Rinse potatoes thoroughly and dry with a paper towel.
- Cut the potatoes into long strips about ½ inch thick.
- Put oil in a plastic bag. Add potatoes and toss to evenly coat with oil. You may add seasoning to the bag.
- Spread strips in a single layer on the baking sheet and place in preheated oven.
- Bake at 475 degrees F for 40 minutes, turning once.
Yield: 6 servings (10 fries each)
Nutrition Facts per Serving: Calories 110; Fat 4.5g; Cholesterol 0mg; Sodium 95mg; Carbohydrates 15mg; Sugar 5g; Fiber 3g; Protein 1g
Source: University of Arkansas Extension
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