Sweet potatoes are an absolute treasure trove of vitamins and nutrients, including vitamins A, C, D, B6, and iron, magnesium, potassium and beta-carotene.
While the name “yam” is often used interchangeably with the term sweet potato, botanically they’re two very distinct things. True yams have paler, starchier flesh and woody skins, while sweet potatoes have more tender flesh and leathery skins.
The term yam started being used in North America to differentiate between the yellow and orange varieties of sweet potato. For the recipes below you’ll achieve the best results if you use the orange variety, as it is sweeter and moister. Choose smallish potatoes that are firm and have no dark spots. Store them in a ventilated container (like a basket) in a cool place for up to two weeks.
Don’t refrigerate them because the centres get hard and the flavour deteriorates.
Pecan Streusel Sweet Potato Casserole
4 cups cubed, peeled sweet potatoes
1⁄3 cup granulated sugar
2 eggs, beaten
½ tsp salt
4 Tbsp butter, softened
½ cup homogenized milk or light cream
1 Tbsp pure maple syrup
Topping:
½ cup packed light brown sugar
1⁄3 cup all-purpose flour
3 Tbsp cold butter
½ cup chopped pecans
Preheat oven to 325º F. In a medium saucepan, cover sweet potatoes with water and cook over medium heat until tender; drain and mash. In a large bowl, mix together the mashed sweet potatoes, granulated sugar, eggs, salt, four tablespoons of butter, milk and maple syrup. Mix until smooth.
Transfer mixture to a greased 9x13-inch baking dish. In a medium bowl, mix together the brown sugar and flour. Cut in the butter until mixture resembles coarse crumbs; stir in pecans. Sprinkle pecan mixture evenly over the sweet potato mixture. Bake for 30 minutes or until topping is lightly browned. Makes six servings.
Serve this next recipe over basmati rice.
Chicken, Sweet Potato & Coconut Curry
2 Tbsp vegetable oil
1 to 2 Tbsp curry paste (choose mild or hot; decrease or increase quantity according to taste)
1½ lbs boneless, skinless chicken thighs, cut into bite-sized pieces
2 small to medium sweet potatoes, peeled and cut into bite-sized pieces
4 Tbsp red lentils
One 400-ml can coconut milk, well stirred
1 cup frozen peas
1 cup low-sodium chicken broth
Salt and freshly ground black pepper to taste
Heat the oil in a large, deep frying pan or wok over medium-high heat; add the chicken and stir-fry until chicken is lightly browned but not cooked through. Add the curry paste and cook, stirring, for one minute more, then add sweet potatoes and lentils, stirring to coat vegetables with the curry paste.
Add the stock and coconut milk; bring to a boil, then reduce heat and simmer uncovered, stirring occasionally, for 15 minutes or until chicken is cooked through and sweet potatoes are tender. Add the frozen peas; bring back to a boil and simmer for a further four or five minutes. Season to taste with salt and pepper. Makes four servings.
Roasted Sweet Potatoes & Onions with Feta Cheese
2 large sweet potatoes, peeled and cut into one-inch cubes
2 Tbsp olive oil
1 Tbsp balsamic vinegar
½ tsp kosher salt
2 medium onions, coarsely chopped (about once-inch dice)
¼ tsp coarsely ground black pepper
1 tsp ground cumin
½ cup crumbled feta cheese, room temperature
Preheat oven to 425º F. Place the sweet potatoes and onions in a large bowl and drizzle olive oil and balsamic vinegar over top, then sprinkle on the salt, pepper and cumin. Toss thoroughly to distribute seasoning.
Grease a large baking sheet with olive oil and turn sweet potatoes and onions onto sheet, patting them out into a single layer. Roast for 15 minutes, then flip vegetables over with a large pancake turner. Roast for another 15 minutes and flip again. Roast for a final 15 minutes or until potatoes and onions are browned and tender. Sprinkle the feta over the hot vegetables and serve immediately. Makes four to six servings.
Angela Shellard is a self-described foodie. She has done informal catering for various functions. Contact: [email protected].
