November 15, 2012 at 8:45 a.m.
Next Thursday is Thanksgiving Day and in our family we are sure to have sweet potatoes on the menu. They are so good for us. They are not only tasty and versatile, they are cholesterol free, fat free, low in sodium, high in fiber and high in vitamins A & C, and have just 100 calories in a 1/2 c. serving. If you have high blood pressure, sweet potatoes also contain potassium, a mineral known for bringing down pressure. You’ll get more potassium from a sweet potato than you will get from a banana. One of the newer snacks is sweet potato chips. They’re like regular potato chips but a little thicker, very crisp and are a bit spendy, but are a lot better for us than other snacks.
They are available at our local supermarkets.
KEN’S SWEET POTATOES
8 medium sweet potatoes
1-1/4 c. packed brown sugar
1/2 c. apple juice or cider
1/2 c. each, water and raisins
1 T. butter or margarine Cook and peel potatoes; let cool.
Slice 1/2” thick and put in a 2-1/2 qt. shallow baking dish coated with nonstick cooking spray. In a small saucepan, combine rest of ingredients; bring to a boil, stirring often. Pour over potatoes. Bake, uncovered, for 45 minutes, basting occasionally. Makes 10 servings.
Note: This recipe is easily cut in half. Use a 1-1/2 qt. dish.
SWEET POTATOES, APPLES AND BERRIES
1 T. margarine
3 apples, peeled and cut into chunks
1 - 23 oz. can sweet potatoes, drained, cut into chunks
1/2 t. nutmeg
1-16 oz. can whole cranberry sauce
1/2 c. orange marmalade In a skillet, melt margarine over medium heat. Saute apples until crisp-tender, stirring often. Put apples and potatoes in a 3 qt. casserole or 9x9” baking dish coated with nonstick cooking spray. Sprinkle with nutmeg. In a bowl, combine cranberries and marmalade; spoon over potatoes. Bake, uncovered, at 350 degrees for 30 minutes. Makes 10 servings.
If you haven’t tried sweet potatoes fries, try them. They are baked, not deep-fried.
SPICY SWEET POTATO WEDGES
3 large scrubbed sweet potatoes, cut in 1/2” wide wedges
1 T. canola or olive oil
1 t. each, sugar and chili powder
1/2 t. salt
2 T. maple syrup
1 t. cider vinegar Put potatoes in a large bowl. Put next 4 ingredients in small bowl and whisk until well blended. In another bowl, combine syrup and vinegar; set aside. Spread wedges on sprayed baking sheet. (I use a 9x13” baking pan). Roast 15-20 minutes at 475 degrees (putting pan on middle rack of oven). Drizzle with syrup mixture. Makes four servings. Note: Eliminate the chili powder if you don’t like spicy. Also, I use applesauce as a dip for the wedges. Yummy
I’ve said it before... we have a lot of “seasoned” great cooks in our park. This recipe is so good. Thanks to one of our “snow-birds,” Lori, for sharing it before leaving the north country. And yes, the recipe has been passed around.
SWEET POTATO SOUFFLE
4 c. mashed sweet potatoes
1 c. sugar
2 egg, slightly beaten
1/2 c. milk
1/2 t. salt
1/3 stick butter or margarine,
5 T +1 t. melted
1 t. vanilla
Topping: 1/2 c. packed brown sugar
1/4 c. flour
1/3 c. melted butter or margarine
1/2 c. finely chopped pecans In a large bowl, combine first 7 ingredients, mixing well. Turn into a buttered 9x9” baking pan. Combine topping ingredients until crumbly. Sprinkle over top of potato mixture. Bake uncovered at 350 degrees for 35-45 minutes, or until set. Makes 12-15 servings. Note: Bake on middle rack of oven. 4 c. mashed sweet potatoes = 2 - 15 oz. cans 3 medium sweet potatoes mashed = 3 c. 4 medium sweet potatoes = 2 1/2 lb. 8 medium sweet potatoes = 5 lbs.,
Thought for the Day: As this day of Thanksgiving approaches, there is so much for us to be thankful and grateful for. Say a prayer for hope, strength and courage for those you know and those you don’t know, who need support at this time in their lives, especially those on the eastern coast. Be thankful. Alice.
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