Let’s talk about sweet potatoes.

Sweet potatoes are in their peak season between May and July. So it’s the perfect time for you to add these into your next FarmGate Online order.

In Australia, we have access to a few different varieties of sweet potato. The most common variety is the orange sweet potato. However, we also have access to white and purple sweet potatoes. The white and purple sweet potato are not as sweet as your typical orange sweet potato. Currently at FarmGate Online, you can purchase either organic or regular orange sweet potatoes.

Sweet potatoes have gained quite a bit of popularity in the last few years due to their perceived glowing nutritional profile. You may have noticed the appearance of sweet potato toast or roasted sweet potatoes as part of a ‘Buddha bowl’ at your local cafe. Keep reading this post to see if this humble vegetable does indeed live up to its reputation.

Nutritional Properties:

According to The Australian Guide to Healthy Eating, one serve of vegetables is roughly the equivalent of half a sweet potato. You may have noticed the huge difference in size availability of this vegetable. To easily quantify a serve, stick to approximately 75g. Keep in mind, you do not need to limit yourself to this quantity as typically speaking, we need at least 5 serves of vegetables per day for optimum nutrition.

So what does consuming one serve of sweet potato (75g) offer me nutritionally?

75g of  roasted orange sweet potato (with skin removed, without the addition of cooking oils) will provide you with approximately:

• 5% of your magnesium, potassium and zinc needs
• 10% of your fibre and niacin (Vitamin B3) recommendations
• 55% of your Vitamin C requirements
• 130% of your Vitamin A needs

Note: how you choose to prepare this vegetable will slightly alter the nutrition composition. For example, steaming sweet potato will reduce the water soluble vitamin content such as Vitamin C.

Additional nutritional information:

FODMAP information: 

For those of you whom suffer from gastrointestinal disorders and require a low FODMAP diet, be mindful of your consumption of sweet potato. Small quantities (i.e. 75g) are generally tolerated well however any serving size >3/4 cup or 100g is high in the sugar alcohol – mannitol and may exacerbate gastrointestinal symptoms.

Interstingly, regular potato is considered safe to consume.

If you have any further queries, please do not hesitate to contact your local GP or Accredited Practising Dietitian.

Current research:

Although sweet potato has seemingly gained popularity in recent years, it has been used in traditional medicine to help treat type two diabetes for an exceptionally long period of time. An in-depth review of the literature was conducted to see if sweet potato consumption could help stabilise blood sugar levels however the results were inconclusive. Further research in this area is required.

Do sweet potatoes live up to their reputation?

Sweet potatoes are incredibly nutritious for us. So are most other fresh foods we consume. Although they are packed full of vitamins and minerals they aren’t necessarily superior to other foods.

Is it healthier for me to swap sweet potatoes for regular potatoes in my Sunday roast?

The key is variety. Sweet potatoes offer a different nutritional profile  to regular potatoes. Have a read of my previous post here to see what potatoes offer us. These two favourites in my household are great for us and if you include a variety in your diet your body will get the best of both.

My tip? Eat sweet potatoes because you enjoy them, irrespective of their nutritional composition. Continue to eat a wide variety of foods to ensure optimal nutritional status. Make your roast vegetables colourful with a splash of orange.

Storage tips:

Store sweet potatoes like regular potatoes. Be sure to place them in a cool, dark, dry, well-ventilated place and avoid placing them in the refrigerator.

Menu ideas:

• This sweet potato granola is sure to grab your attention. Delicious and cost-effective. A great way to sneak in a little extra veggies at any time of the day!
• Not sold on the granola? Don’t worry you can still fit sweet potato in at breakfast time. This kale and sweet potato breakfast hash is the perfect dish. It does require a little TLC so probably best to try it on the weekends.
• Jamie Oliver’s sweet potato muffins are perfect to pop in the kids lunchboxes (and yours too!).
• These Thai sweet potato stacks with peanut sauce are super simple and would make a great activity to get your kids involved in the kitchen during these school holidays. They can get as creative as they like with their presentation of this dish.
• One pot kale and sweet potato curry. Super nourishing and hardly and dishes to clean. Yes please.
• Baked sweet potatoes with cheddar, black beans and green salsa are a wonderful option for any meal.
• This spicy sweet potato hummus is a great way to add more variety to your repertoire. Serve with your favourite vegetables, crackers or bread for an easy and delicious snack. Not sure about the spices? Feel free to omit them or reduce the quantities to make it a more family friendly recipe.
• Frittatas are one of my favourite go to recipes. You can add in an array of ingredients you have in the fridge and they generally taste delicious. This baby spinach frittata with sweet potato hash crust will give you some great inspiration for your next dish.
• Ottolenghi’s roast sweet potatoes with pickled onions, coriander and goats cheese salad would pair fantastically with your favourite protein.

Recipe for the week:

Sweet potato, greens and ricotta tart.

I am currently overseas but when I stumbled across this recipe it made me wish I was home just so I could make it.

It’s just a simple recipe with great quality ingredients. But, the end result is spectacular.

It would be perfect to serve next time you have guests over for breakfast, lunch or brunch! Or simply make it with no particular occasion in mind. Just enjoy! I know I will be making this as soon as I’m back home.

Print

Sweet potato, greens and ricotta tart

Course: Main Course

Prep Time: 20 minutes

Cook Time: 1 hour 15 minutes

Total Time: 1 hour 35 minutes

Servings: 12 people

Author: Teresa Cutter - The Healthy Chef

Ingredients

• 1 kg Fresh ricotta
• 2 cups Grated Parmesan cheese
• 6 Eggs
• 60 grams Rocket leaves
• 60 grams Spinach leaves
• 1 bunch Fresh parsley chopped
• 1 bunch Sage - leaves only for garnish
• 1 tsp Sea salt
• 1 medium Sweet potato
• 2 tbsp Extra virgin olive oi

Instructions

1. Preheat oven to 160°C

2. Prepare a 25 cm (10 inch) baking tin by brushing it with olive oil

3. Combine ricotta, Parmesan and eggs into a food processor. Blend until smooth.

4. Add the spinach, rocket, parsley and salt and blend for a few seconds until combined and the greens are chopped.

5. Spoon the mixture into your baking tin and flatten the top.

6. Shave sweet potato into thin ribbons using a potato peeler then lightly coat in a little olive oil and sea salt.

7. Lay the sweet potato over the tart loosely. It will seem like a lot but the sweet potato will collapse as it cooks.

8. Bake for 75 minutes or until set. The top of the tart should wobble when touched then it’s ready.

9. Remove and allow to come to room temperature before removing from the tin.

10. Garnish with lightly sautéed sage leaves or freshly chopped parsley.

As always, feel free to comment below with recipe inspiration or head over to the FarmGate Online Facebook Group and show me what you’ve created.

Happy Cooking.

Tess Handrinos

Tess has a Diploma in Health Science and is currently completing her final year of a Bachelor of Nutrition and Dietetics at Monash University. She is a new mum who has a passion for food, evolving skills in the kitchen and is a huge advocate for eating wholesome foods to nourish her growing family.