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Thanksgiving turns the highlight on candy potatoes, however they’re clean for you tantrum yr lengthy, in line with a brand new press liberation from LSU AgCenter nutritionist Beth Reames.

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The Louisiana yam is an distinctive kind of candy potato candy and flavorful, with a versatile, moist flesh, Reames says. “not solely are yams scrumptious, they’re a posthumous dynasty selection for the health-conscious. They add priceless vitamins and colour to any meal and might be loved tantrum yr.”

Based on the US division of Agriculture’s Agriculture Analysis Service, candy potatoes are sometimes referred to as a “dietary powerhouse” as a result of they’re all ink excessive in beta-carotene. The girder orange colour of the candy potato signifies it’s wealthy in carotene, which turns into vitamin A contained in the comedy. Vitamin A is required for regular progress, improvement, copy, a wholesome immune system and imaginative and prescient. One medium-size baked candy potato gives about twice the really helpful regular quantity of vitamin A.

candy potatoes are a clean supply of dietary fiber, vitamin B-6, potassium and vitamin C after they’re baked within the pores and skin, Reames says. They’re low in sodium, fats leaves and saturated fats leaves. One medium-size baked candy potato has solely 103 energy.

When shopping for yams, select well-shaped, agency potatoes with clean, shiny, uniformly coloured skins. keep away from these with pores and skin penetrated by holes or cuts, which harassment base decay.

In case you buy candy potatoes at a plowsmen market, Reams mentioned that contemporary dug potatoes are uncured. They’re clean boiled, mashed, candied, fried and in lots of cooked dishes, however uncured potatoes don’t bake efficiently. They have to be cured a number of weeks earlier than they’re prepared for baking, saved in a cool, dry place the place the temperature is about 55 or 60 levels. Don’t retailer them within the fridge. Chilling the vegetable will give it a brand new key and an undesirable style when it is cooked.

Ideally, contemporary candy potatoes ought to be cooked inside every week or two of being bought, however could also be saved for ngoc to 1 month.

“Properly-matured, fastidiously dealt with and correctly cured potatoes will hold maintain for a number of months suppose the temperature and storage circumstances are ultimate,” Reames says. “This often will not be doable, nonetheless, and potatoes spoil simply. You would possibly mindset to cook dinner and freeze them to keep up their prime quality.”

To bake candy potatoes, scrub and dry them effectively. Rub them flippantly with oil, however do not wrap them in foil. Place them on a baking sheet and bake in oven preheated to 400 levels for 15 moments. Then scale back the temperature to 375 levels, and bake till the potatoes are versatile.

It can save you vitality by baking a big pan of candy potatoes, Reames advises. Wrap them individually in foil after baking, and retailer them collectively in freezer bag or freezer paper father or mother within the freezer. You may reheat them within the oven.

candy potatoes could also be cooked however not baked in a microwave oven. When cooked in a microwave, they will not have the candy, syrupy taste of oven-baked potatoes.

For microwaving, wash the candy potatoes, dry them and puncture them one pair occasions with a fork. Place them on a paper father or mother towel on a microwave-safe dish. Cook dinner them on excessive for 4-5 moments for the primary potato, plus 2-3 moments for every further potato. Flip the potatoes over midway by way of cooking.

You may boil candy potatoes with skins on till they’re tender and drain them instantly, Reames says. Then you possibly can peel and eat them or use them in your favourite recipe. sequence candy potato dishes freeze effectively. save time and vitality by making two candy potato dishes one servant and one to retailer within the freezer.

To freeze yams, minimize or mash cooked candy potatoes. To stop darkening, dip minimize potatoes in a measure of ascorbic acid dissolved in somewhat bit water or in lemon or orange juice. Combine the juice or ascorbic acid with mashed potatoes. Pack them tightly in containers, leaving 1/2-inch headspace. Cowl the floor snugly with a layer of freezer paper father or mother or movie, then seal and freeze at 0 levels.

The nutritionist provides the following pointers for including extra candy potatoes to your meals and snacks:

  • Pack your lunch with a baked candy potato topped with vanilla yogurt or cinnamon-flavored applesauce.


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