yam-vs-sweet-potato-01

Sweet Potatoes are so versatile, they are perfect served as a side dish or dessert. Sweet potatoes readily available, inexpensive, and delicious, they have many other benefits for your health. I have many recipes on my site for Sweet potatoes and add more all the time.

Sweet potatoes have more than 100% of your daily needs for vitamin A, in just one potato, plus lot of fiber and  potassium. They have got more grams of natural sugars than regular potato but more overall nutrients with fewer calories. Sweet potatoes are high in vitamin A, vitamin B5, B6, thiamin, niacin, riboflavin, and, due to their orange color, are high in carotenoids. Plus, they’re fat-free, relatively low in sodium and have fewer calories than white potatoes — although they do have more sugar. Vitamin A is an antioxidant powerhouse, and is linked to anti-aging benefits, cancer prevention and the maintenance of good eyesight. Orange-fleshed sweet potatoes may be one of nature’s unsurpassed sources of beta-carotene.

Often time’s sweet potato and yams often being used interchangeably, but they are actually not even botanically related. Yams are almost exclusively grown in Africa and are drier and starchier compared to a sweet potato.

The orange variety is the most common in the United States, but they also come in white, yellow, pink and purple varieties. While the orange and yellow types contain the most vitamin A, the purple sort is an excellent way to get antioxidants. Sometimes it’s impossible to tell from the skin of sweet potato the color inside, orange, white or purple.

There are two different varieties of sweet potatoes, firm and soft. When soft sweet potatoes were being cultivated in the Americas, African slaves began calling them yams because of their resemblance to their familiar native vegetable. Today, you are unlikely to find a true yam in the grocery store unless you are shopping in an international market.

 

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ORANGE GLAZED SWEET POTATOES

Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 6 servings
Calories 155 kcal
Author Laurie

Ingredients

  • 3 medium sweet potatoes
  • 1 1/2 cup fresh orange juice
  • 1 Tbp grated orange zest
  • 2 Tbsp maple syrup
  • 1 tsp fresh ginger 1/2 tsp ground ginger
  • 3 Tbsp butter

Instructions

  1. Peel and cut sweet potatoes into lengthwise quarters. Place in pan with 1 cup of orange juice, zest, maple syrup, ginger, and butter. Cover and cook 20 minutes until fork tender.
  2. Meanwhile simmer remaining 1/2 cup of orange juice until it reduces by half, yielding 1/4 cup of liquid. Pour over sweet potatoes and toss with fresh parsley.

Recipe Notes

 
Nutrition Facts
ORANGE GLAZED SWEET POTATOES
Amount Per Serving
Calories 155 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 4g 20%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 2g
Cholesterol 16mg 5%
Sodium 38mg 2%
Potassium 358mg 10%
Total Carbohydrates 24g 8%
Dietary Fiber 2g 8%
Sugars 12g
Protein 2g 4%
Vitamin A 188%
Vitamin C 52%
Calcium 3%
Iron 3%
* Percent Daily Values are based on a 2000 calorie diet.

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