One of the most interesting properties of sweet potatoes is the ability to help regulate blood sugars (most starchy vegetables are not helpful in regulating blood sugars!). Research shows that extracts from sweet potatoes can increase blood levels of adiponectin in persons with type 2 diabetes; adiponectin is a protein hormone produced by fat cells, and is an important factor in insulin metabolism. People with poorly-regulated insulin metabolism and insulin insensitivity tend to have lower levels of adiponectin; persons with healthier insulin metabolism tend to have higher levels of adiponectin.
Choose firm sweet potatoes with no cracks, bruises or soft spots; avoid any sweet potatoes stored in the refrigerated section of the produce department, as prolonged cold temperatures can have a negative impact on sweet potato flavor. Sweet potatoes should be stored in a cool, dark, well-ventilated place where they will stay fresh for up to ten days. Keep them out of the refrigerator; your kitchen cupboard will do just fine, or else keep them in a brown paper bag in a cool spot.
If your sweet potatoes are grown organically, you can eat the entire tuber, flesh and skin, otherwise they should be peeled before eating as the skin may have been treated with dye or wax.
The flesh of sweet potatoes will darken upon contact with the air; cook them right after peeling and/or cutting them. If this is not possible, keep them in a bowl covered completely with water until you are ready to use them.
You can cook sweet potatoes most any way you can think of: boiled, steamed, roasted, grilled, microwaved, or fried. Roasting them in the oven is quick and easy, and a change from the usual sweet potato casserole.
Liberty Market has organic non-GMO sweet potatoes as well as all the other ingredients for this delicious recipe…all organic of course.
Twice baked sweet potatoes
- 4 medium-size sweet potatoes
- 5 tablespoons light brown sugar
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/2 stick unsalted butter
- Vegetable oil, for greasing roasting tray
- Kosher salt and freshly ground black pepper
- 1/2 cup chopped pecans
Preheat the oven to 375 degrees F.
Lightly scrub the sweet potatoes under cold running water. Place the potatoes on a roasting tray and bake until tender, 1 hour 15 minutes (or microwave until tender, about 5-10 minutes, depending upon the size of the potatoes. Don’t overcook them).
Allow the potatoes to cool slightly before cutting off the top third of the potatoes lengthwise. Scoop out the flesh using a large spoon (leave enough on the base so the skin holds its shape) and reserve bases.
Place the potato flesh, 2 tablespoons of the sugar, cinnamon, nutmeg, and butter in a bowl and mash until smooth. Season with salt and pepper. Drizzle a roasting tray with a little oil and set the potato skin bases upright on the tray; fill with the mixture.
Combine the remaining 3 tablespoons sugar and pecans in a small bowl. Sprinkle the top of each stuffed sweet potato with the sugar-pecan topping and bake 10 minutes. Finish the potatoes under the broiler for the top to brown, 1 minute, if desired.
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