I remember eating sweet potato in India, when my Mom used to just boil and give to us as a evening snack. Mom used to get it always from the local market. After coming to US, I tried many recipes using sweet potato other than the boiled version, because Shoj and Anush don't like it to eat that way. So I try to cheat my Son by using mashed sweet potato in mac 'n cheese and make this sweet potato curry. Now he never complains. :-) We also like the grilled version and sweet potato fried and chips, they are simply awesome.
OK, now let me share some good aspects of eating sweet potato for those who don't like this beautiful root vegetable, may be after reading the following nutrition benefits, who knows you may start eating it. :-) And for those who will know their food before eating. :-)
Sweet potatoes are native to Central America and were domesticated there at least 5,000 years ago.
Nutrient Content:
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Besides simple starches, sweet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene (a vitamin A equivalent nutrient),vitamin C, and vitamin B6. Pink, yellow and green varieties are high in carotene, the precursor of vitamin A.
In 1992, the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. Considering fibre content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value. According to these criteria, sweet potatoes earned 184 points, 100 points over the next on the list, the common potato.
Sweet potato varieties with dark orange flesh have more beta carotene than those with light colored flesh, and their increased cultivation is being encouraged in Africa, where vitamin A deficiency is a serious health problem. Despite the name "sweet", it may be a beneficial food fordiabetics, as preliminary studies on animals have revealed that it helps to stabilize blood sugar levels and to lower insulin resistance.
The peptic substance (0.78 percent total, 0.43 percent soluble) present in fresh tubers contains uronic acid (60 percent) and methoxyl (4 to 5 percent). Other constituents include phytin (1.05 percent), two monoaminophosphatides (probably lecithin and cephalin), organic acids (oxalic acid), phytosterolin, phytosterol, resins, tannins, and coloring matter.
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 360 kJ (86 kcal) |
| Carbohydrates | 20.1 g |
| - Starch | 12.7 g |
| - Sugars | 4.2 g |
| - Dietary fibre | 3.0 g |
| Fat | 0.1 g |
| Protein | 1.6 g |
| Vitamin A equiv. | 709 μg (79%) |
| - beta-carotene | 8509 μg (79%) |
| - lutein and zeaxanthin | 0 μg |
| Thiamine (Vit. B1) | 0.1 mg (8%) |
| Riboflavin (Vit. B2) | 0.1 mg (7%) |
| Niacin (Vit. B3) | 0.61 mg (4%) |
| Pantothenic acid (B5) | 0.8 mg (16%) |
| Vitamin B6 | 0.2 mg (15%) |
| Folate (Vit. B9) | 11 μg (3%) |
| Vitamin C | 2.4 mg (4%) |
| Vitamin E | 0.26 mg (2%) |
| Calcium | 30.0 mg (3%) |
| Iron | 0.6 mg (5%) |
| Magnesium | 25.0 mg (7%) |
| Phosphorus | 47.0 mg (7%) |
| Potassium | 337 mg (7%) |
| Sodium | 55 mg (2%) |
| Zinc | 0.3 mg (3%) |
| Percentages are relative to US recommendationsfor adults. Source: nutritiondata.comSource: USDA Nutrient | |
Ingredients:
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2 Sweet Potato peeled and cubed
2 Chayote (Chow-Chow - Indian name), peeled and cubed
1 Onion chopped
2 Tomatoes chopped
1 tsp Ginger-Garlic paste
Salt to taste
1 tsp Oil
1/2 tsp Mustard seeds
1/4 Cumin seeds
1 Sprig Curry leaves
1 pinch Asafoetida
For Grinding:
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7-8 Dry Red Chilies
2 tbsp Coriander seeds
1/4 cup Peanuts
2 tbsp Sesame seeds
1/2 tsp Cumin seeds
1 tsp Tamarind paste
Method:
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1. Dry roast all the ingredients separately except the tamarind paste in a pan and let it cool to room temperature.
2. Now grind it in a mixer adding the tamarind paste and little water if needed to a fine paste.
3. In a heavy bottom sauce pan, add oil and when it's hot add mustard seeds, cumin seeds and asfoetida.
4. When the mustard starts to sputter, add the curry leaves and then add onions and saute them until they turn translucent.
5. Now add the ginger-garlic paste and saute it until the raw smell is gone.
6. Now add the tomatoes and cover and cook it until soft.
7. Add the cubed vegetables (sweet potato and cayote), salt and the ground paste and add enough water, cover and cook until the sweet potato is cook enough for about 20-25 mins.
8. This can be served with roti, plain paratha or steamed rice.
