By Anne Palumbo
For several weeks now, I’ve been stalking the potato aisle in the grocery store. (My reasons are sound, so hold tight.)
With food costs skyrocketing and potato consumption increasing, I’ve grown remarkably curious about potato preferences: namely, what’s being snapped up and what’s getting passed over.
My findings will come as no surprise: shoppers vastly prefer all-purpose potatoes, such as russet, white and yellow, to the more tuberous sweet potatoes.
I get it. All-purpose potatoes are mild, versatile, cheaper and fluffier.
Nonetheless (and because I adore them), I can’t help but root for the underdog sweet potato—the much more nutritious potato, that is.
You may be surprised to hear that these little guys are widely considered a superfood.
Even though they’re famous for carrying a fearless amount of vitamin A, sweet potatoes also pack hefty doses of fiber, vitamin C, and antioxidants.
Since sweet potatoes proudly deliver more vitamin A than any other vegetable—nearly twice our daily needs in one serving—let’s take a look at its most renowned benefit: eye health.
Bottom line, vitamin A protects vision by making an essential ingredient needed to see in low light and also by maintaining moist corneas. Without these benefits, we’re more apt to experience dry eyes, night blindness, and, in the worst case, total blindness.
On the topic of blindness, studies have shown a direct correlation between households with limited access to foods rich in vitamin A and increased blindness, especially childhood blindness (World Health Organization).
Are you sitting down? You might need to take a seat for this next sweet-potato revelation. Despite having more sugar than a regular potato, these high-fiber wonders can actually help stabilize blood sugar. Fiber, bless its indigestible soul, slows down the release of glucose into your system, which helps prevent blood sugar spikes. In fact, the American Diabetics Association backs the moderate consumption of sweet potatoes.
Still perched? Sweet potatoes are fantastic for your immune system. Packed with vitamins A and C—key nutrients that help fend off germs and keep immune cells strong—sweet potatoes, you may soon discover, deserve a seat at the table all year long.
Helpful Tips
Select small to medium sweet potatoes with smooth skin, free from major cracks and wrinkles. Large ones can be tough and tasteless. Store them in a well-ventilated, cool, dark place (pantry or cellar), where they will keep fresh for about 10 days. If you’re inclined to eat the entire tuber, flesh and skin, purchase organically grown sweet potatoes over conventionally grown ones.
Spicy Sweet Potato and Black Bean Skillet
Serves 6
Ingredients
1 or 2 medium sweet potatoes, peeled and diced
2 tablespoons olive oil
1 medium onion, diced
1 bell pepper, diced
1/3 cup water
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon smoked or regular paprika
1/2 teaspoon garlic powder
Salt and black pepper to taste
1 can (15 oz) black beans, drained and rinsed
3-4 cups fresh baby spinach or kale
1 lime
Garnish: cilantro, basil, sliced avocadoes, feta cheese, etc.
Instructions
1. Heat the oil in a large skillet over medium-low heat.
2. Add the diced sweet potatoes, onion, and bell pepper.
3. Cook for 8 minutes, stirring often (lower heat if needed).
4. Reduce heat to simmer. Mix in water and cover the pan to steam the potatoes until soft, about 4-5 minutes. Halfway through, lift cover and stir, adding more water if needed.
5. Stir in the spices, salt, and pepper. Then, mix in the black beans and spinach. Add a few more tablespoons of water, continue to stir, and cook until the greens wilt, about 3-4 minutes.
7. Remove from heat, squeeze with fresh lime juice and top with garnish of choice.
Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.