Heather Rockwood is a food science junior and Mustang Daily food columnist.
Wake up to a sweet note this week. No, I’m not talking about your roommate’s off-pitch songs coming from the shower — I am talking about waking up to a delicious bowl of sweet potato oatmeal.
That’s right — this versatile tuber is not just for Grandma’s Thanksgiving pie anymore. It is time to welcome this root into the world of everyday eating.
The sweet potato is native to Central America and is a scrumptious component of the traditional dish picarones, a pumpkin and sweet potato doughnut. Columbus and his expedition members were the first Europeans to eat sweet potatoes. They brought them back from the New World, and they eventually made their way to all corners of the earth. Even our first president grew these sweet roots on his Mount Vernon, Va. farm.
Currently, just over 90 percent of the sweet potato crops grown worldwide are produced in Asia — and it is the sixth principal world food crop.
The sweet potato’s growing requirements are not too stringent — they will grow in almost any soil condition, as well as a variety of harsh environments. This makes it a great crop for all places; however, the nutritional value and health benefits of the sweet potato make it the perfect food for all people. The Center for Science in the Public Interest, an organization promoting a healthier American diet, lists the sweet potato as one of the ten best foods to consume.
Sweet potatoes are excellent sources of beta-carotene, which the body can convert to vitamin A. They also have a good source of vitamin C, potassium, fiber and contribute a small amount of your daily calorie intake. As with some other vegetables, the sweet potato can be prepared and eaten in a certain way to obtain the most nutritional benefits.
Luckily, my college cooking favorite, microwaving, is one successful way to maintain the most nutrients. Pop the sweet potato in the microwave, and in just a few minutes you can mix the warm flesh with a little pineapple, applesauce or coconut milk to make the perfect study break snack.
Other successful ways to maintain nutrient benefits are steaming and roasting. Boiling is successful at softening the flesh, but studies have shown boiling is more likely to reduce the anthocyanin (antioxidant) content and thus provide less nutrient benefits.
When preparing the sweet potatoes to cook, keep in mind that the bright color of the potato’s flesh will undergo oxidation and darken after contact with air. Therefore, they should be cooked immediately after cutting. If that isn’t possible, you can place them in a bowl completely covered by water or water mixed with pineapple juice to prevent browning.
When eating these taters, you can increase your body’s absorption of the beta-carotene by pairing them with 3 to 5 grams of fat. This can easily be accomplished by adding a small amount of olive oil or butter to your cooked potato. Consuming sweet potatoes with other foods (such as meats, carbs, etc.) in a meal can also provide the fat necessary for the best uptake of beta-carotene.
When selecting from the market, look for sweet potatoes free from cracks and soft spots. Avoid choosing any potatoes that are displayed in the refrigerated produce sections since colder temperature negatively alter the potato’s flavor characteristics. After you bring your tubers home, make sure you store them in a cool, dark, ventilated place for up to 10 days.
What a sweet song the sweet potato sings to not only our stomachs, but our taste buds and health as well. Breakfast, lunch, dinner or snack — it doesn’t matter what time of day, these sweet taters can easily be added to any meal to add a punch of nutrients in their own subtle sweet way.
Hint: _____ is the third most preferred flavor in the world, preceded only by vanilla and chocolate.
Simple Sweet Potato Oatmeal
1/2 c. cooked oats 1 medium sweet potato
1/2 banana, sliced
2 Tbs. nutbutter (peanut or almond; chunky)
1 Tbs. orange juice
1 Tbs. maple syrup
1 tsp. cinnamon
Place sweet potato in microwave to cook. Remove cooked flesh from skin, mash and place in a bowl. Immediately place nutbutter in the potatoes (which should be hot enough to melt the nutbutter). Add orange juice and cinnamon. Mix until well blended. Combine cooked oats and stir until consistently mixed. Garnish with remaining banana and maple syrup. Serve warm. Add any extra toppings you prefer (including dried/fresh fruits or more nuts). Enjoy.