Sweet Potato Wedges & Butter




Sweet Potatoes


This is a nondescript looking vegetable that is loaded with so many good things from minerals to vitamins that is should be a part of everyone’s diet. Only rarely are there allergic reactions to sweet potatoes, and just about the worst thing that can happen if you eat too many of them is an orange-ish tinge to your skin, the same thing that can happen with carrots or pumpkins. But even that isn’t dangerous at all and goes away simply by eating less of these orange vegetables.


Sweet potatoes are in the same family as morning glories, which seems kind of strange, and are different from, and more nutritious than yams, which belong to the lily family. They are generally available in supermarkets year round and are one of the less expensive vegetables. All this in addition to being full of all the healthy things. They are also low in calories, before you smother them with butter, and are cholesterol free, which means you can probably use some of that butter if you want.

Sweet Potatoes are great for avoiding aging macular degeneration or helping to keep it from advancing, since they are full of those “eye” vitamins C and A, along with a healthy amount of potassium and folates. There are those who say the antioxidants in sweets are also great in fighting cancer, and if that’s your choice, the purple sweet potatoes have the most. There is lots of beta carotene in sweet potatoes, a great blend with all the zinc and copper that are also in them. The high fiber content and the potassium are great for fighting heart disease and reducing cholesterol levels. Even diabetics can generally eat sweet potatoes with little problem, they fit well into their balanced diet. Experts also credit sweet potatoes with helping the brain function better and increasing memory powers, the same as they say about avocado and broccoli.

In buying sweet potatoes, avoid the vegetables with dark spots or indents; they might be signs of decay under the skin. It’s ok if they are sprouting, simply cut off the sprouts, scrub the potatoes, and select your favorite recipes.

There are so many ways to prepare Sweet Potatoes, be it on top of the stove, in the oven, in that great Oven Cooker or even on a grill. They can be boiled, roasted, grilled, baked, whipped, pureed, fried, served with mixtures of cinnamon for sweetness or chili powder for spice. They can even be made into a butter that will keep in the refrigerator for weeks and is great on toast.

One of my newest personal favorites is the


Oven Cooker Sweet Potato Wedges:

½ Lb. sweet potatoes, cut in wedges, peeled if you like, well scrubbed with skin

1 Tsp. coconut or olive oil

1/4 t. each of chili powder, garlic powder, paprika, black pepper, ( or cayenne) and thyme.

Mix all the ingredients, toss in sweet potatoes and stir.

Place wedges in Oven Cooker, at 385 degrees, for 25 minutes, shaking occasionally. Enjoy!


About that Sweet Potato Butter 2 Cups chopped sweet potatoes

1 Banana

1/3 c maple syrup

½ teas. ginger

¼ teas. nutmeg

1. Place sweet potatoes in a saucepan. Cook, covered, in enough water to cover 15 to 20 minutes or until tender; drain. Cool slightly.

2. Drain, and place in a food processor or blender; process until smooth. Add banana, process til smooth. Place the mixture in a saucepan with the maple syrup, ginger, and nutmeg. Bring to boiling; reduce heat. Cook, uncovered, over very low heat 20 minutes or until very thick, stirring frequently.

3. Spoon into a 1-pint glass jar. Cover; refrigerate up to 3 weeks.


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