Gwen’s Healing Garden

The #1 Web Site Gardening For The Soil Gardening For The Soul

Did You Know | Environmentally Friendly Gardening Products | Non-toxic Cleaning Products | Indoor Gardening With Foliage Plants

Subscribe to the FREE monthly GHG Newsletter and receive free the E-book A Book Of Quotes: Subscribe here

Orange Food Energy: Sweet Potato (Ipomoea batatas)

By Gwen Nyhus Stewart

The colour representing practicality and joy, orange is associated with competence, action, and patience. The earthiness of orange makes it a very creative colour. This colour is used in chromotherapy (colour therapy) to treat gallstones, kidney disorders, hernia, bronchitis, rheumatism, and appendicitis. Orange is particularly good at stimulating the appetite, aiding the digestive system, contributing to a strong immune system, and acts as an anti-depressant. Orange is the colour of the vitamin A or beta-carotene foods and the orange food pigments, such as Lycopene, are a powerful antioxidant that protects against disease and the damaging effects of air pollution.

See Orange Coloured Foods in the Plants, Food Colours, & Recipes section of this web site for additional information about the healing properties of orange, phytonutrients, and recipes.

(See The Healing Garden: A Place Of Peace Chapter 7, Colour and Healing Energy, page 62 for more information about what the colour orange means and Chapter 8 Colour Energy, Plants, and Recipes pages 71 - 75 for information about using orange in the garden and recipes.)

Sweet Potato (Ipomoea batatas)

Sweet potato (Ipomoea batatas) is a native of the West Indies where it was domesticated at least 5000 years ago. Sweet potato came to North America by way of Europe and is particularly popular as a food in the southern United States where it has been cultivated since the 16th century. It is a root vegetable belonging to the same plant family as morning glory (Convolvulaceae) vines. Sweet potatoes are a staple food in many countries, including the Caribbean and Polynesia, and are cultivated throughout tropical and warm temperate regions wherever there is sufficient water to support their growth.

When orange flesh sweet potatoes where first introduced in the southern United States, producers and shippers called them ‘yams’ to differentiate them from the more traditional white flesh types. The one most commonly called a sweet potato has flesh that is relatively dry and fluffy, with a yellow colour and starchy texture. Sweet potatoes that are moister, sweeter, more slender, and have skins that range from orange to purple are often mistakenly referred to as yams. In fact, they are another variety of sweet potato. True yams, which are grown in the tropics, are almost ivory in colour, and are more starchy than sweet.

Sweet potatoes are a tropical crop needing both warm days and nights. They are grown from sprouts or ‘slips’ produced by the seed potatoes. They are perennials, however are grown as annuals in northern gardens for their delicious roots, attractive flowers, and colourful leaves. The young leaves are often picked and used like spinach.

Sweet potatoes make an attractive houseplant. To grow, use a jar with an opening that will support the sweet potato and fill with water. Using four toothpicks, suspend the sweet potato in the jar of water with its narrow end under water. Put the jar in a warm, sunny place and change or add water as necessary. Keep the jar filled with water. New roots will start to grow below the water and about two to three weeks later, the leaves and stems will sprout from the top. As the vine grows, it can be left to trail or trained to climb. Continue to grow the plant in water for a month or two and then pot up in a houseplant potting mix. Keep the soil moist. As the vine grows, cut it back a few inches to force the plant to grow bushy.

Sweet potatoes are loaded with phytochemicals and anti-oxidants particularly beta-carotene, lutein, coumarins, and terpenes. Studies have shown that eating sweet potatoes every day (among other high carotenoid foods) cuts the risk of heart attacks, strokes, and various cancers significantly. They are a significant source of vitamins A, C, B2, B6, copper, and a good source of calcium, magnesium, fibre, protein, riboflavin, vitamin B5, and folic acid.

Eating sweet potatoes is ideal for the health-conscious food consumer. One 31/2 oz. (100 g) baked sweet potato contains 141 calories making it valuable for those people watching their weight. Sweet potatoes can be baked, boiled, fried, broiled, canned, or frozen. They add appetizing nutrients and colour to any meal and are used in main dishes, casseroles, salads, breads, pies, desserts, and processed baby food.

How to Buy

When buying fresh sweet potatoes, choose unblemished firm roots with no soft spots or bruises. Handle them carefully to prevent bruising. The colours can be tan, toast, brownish red, or burgundy red. Sweet potatoes are also sold canned, either vacuum-packed or packed in syrup.

How To Store

Store sweet potatoes in a cool dry place. DO NOT REFRIGERATE, as they will spoil right away, developing soft spots and hard cores, the result of chilling temperatures.

Cooking Hints

Ø Sweet potatoes need only a good washing before cooking. Bake unpeeled to get the best flavour.

Ø Don’t substitute sweet potatoes for regular potatoes as they lack the starch content and will not bind together.

Ø After peeling, drop in water to prevent discolouration.

Ø Cooked whole or puréed sweet potatoes keep one week in the refrigerator.

Ø Cooked mashed sweet potatoes freeze well.

Ø Most sweet potato dishes freeze well. Save time by making a sweet potato dish to serve and one to store in the freezer.

Ø Wrap sweet potatoes in aluminium foil and grill on the barbeque.

Recipes

Baked Sweet Potatoes

Preheat oven to 400º F (205º C). Wash sweet potatoes and pierce with a fork. Place on a baking sheet and bake with skins on for 40 – 50 minutes depending on the size of the potato. Sweet potatoes are naturally sweet and may be served plain or with a pat of butter. Season with sea salt and freshly ground black pepper, to taste.

*Potatoes will peel easily if they are oiled before baking.

Baked Sweet Potato French Fries

4 medium sweet potatoes

1/4 cup (50 mL) olive oil

Sea salt, to taste

Freshly ground black pepper, to taste

Preheat oven to 400º F (205º C). Cut sweet potatoes into 1/4 – 1/2 in. (6 – 12.5 mm) thickness. In a bowl, combine olive oil, salt, and pepper, Toss sweet potatoes in the oil and place in a single layer on a non-stick baking sheet. Bake for 15 – 20 minutes until sweet potatoes are golden brown on the bottom. Turn potatoes over and bake 15 – 20 minutes or until golden brown all over. Serve immediately.

Roasted Sweet Potatoes

2 - 3 sweet potatoes, cut in wedges

1 – 2 tbsp. (15 – 30 mL) olive oil, depending on amount of potatoes

Sea salt, to taste

Freshly ground black pepper, to taste

In a large bowl, toss potatoes with olive oil, salt, pepper, and any herbs or spices you like. Place on a non-stick baking sheet and roast at 375°F (190°C) for 25 to 30 minutes, until potatoes are tender.

Sweet Potato Hash Browns

2 - 3 tbsp. (15 – 45 mL) olive oil
1/2 cup (125 mL) onions, diced
1 garlic clove, minced
3 medium sweet potatoes, peeled and grated coarsely
Sea salt, to taste

Freshly ground black pepper, to taste

Heat the oil in a heavy-bottomed skillet and fry onions over medium high heat until beginning to soften, about 2 minutes. Add garlic and sweet potatoes, season to taste with salt and pepper, and cook 10 to 15 minutes, until potatoes are cooked through and crispy.

Sweet Potato Pancakes

3 cups (750 mL) peeled, shredded sweet potatoes

2 large eggs, beaten

1/4 cup (50 mL) green onions, thinly sliced

1/4 cup (50 mL) all-purpose flour

1 tsp. (5 mL) sea salt

1/4 tsp. (1 mL) freshly ground black pepper

Olive oil, for frying

Sour cream, optional

Combine sweet potatoes, eggs, onions, flour, salt, and pepper in a large bowl. Add 1 – 2 tbsp. (15 – 30 mL) oil to non-stick skillet. Heat oil over medium heat until hot.

Measure 2 tablespoons (30 mL) potato mixture for each pancake. Place in oil and flatten by pressing with large spatula. Cook 2 – 3 minutes on each side or until golden and crispy. Remove from pan; drain on paper towels. Use additional oil, if necessary. Serve with sour cream.

This article can be added to your website for free: learn more

Home | Top

For more information or questions about material on this site contact www.gwenshealinggarden.ca/Contact_Form.htm