Italian Cooking With Sweet Potatoes

Although sweet potatoes may be part of the Thanksgiving tradition, be sure to add these naturally sweet vegetables to your meals throughout the year; they are some of the most nutritious vegetables around. Sweet potatoes can be found in your local market year-round, however they are in season in November and December.

They also have many health benefits.

1.  They are high in vitamin B6.

2. They are a good source of vitamin C.

3.  They contain Vitamin D.

4.  Sweet potatoes contain iron.

5.  Sweet potatoes are a good source of mag­nesium.

6.  They are a source of potassium.

7. Sweet potatoes are sweet-tasting but their natural sugars are slowly released into the bloodstream.

8. Their rich orange color indicates that they are high in beta carotene and other carotenoids.,

In the U.S., there is often much confusion between sweet potatoes and yams. They are completely different foods, belonging to different plant families. This confusion exists for two reasons. First, as a shopper, it is possible for you to find sweet potatoes and yams that look reasonably alike in terms of size, skin color and flesh color. Second, government agencies have allowed these terms to be used interchangeably on labeling, so that you often cannot rely on the grocery store signs to help you determine whether you are looking at a bin full of sweet potatoes or a bin full of yams. For example, in many stores you can find bins that are labeled “Red Garnet Yams” and “Jewel Yams” and the foods in these bins are actually sweet potatoes.

Here are some general practical rules that you can follow:

• In most U.S. groceries, you should assume that you are always purchasing a sweet potato, even if the sign says “yams.” Over 1 million sweet potatoes are commercially grown in the U.S. each year, while commercial production of yams in the U.S. is rare.
• Don’t use flesh color to decide whether you are getting a sweet potato or a yam. Both root vegetables come in a variety of colors. Once again, you should assume that you are getting a sweet potato regardless of the flesh color.
• If you are seeking a true yam (from the plant genus Dioscorea), it might be helpful to visit a more internationally focused store that specializes in foods from tropical countries.

The sweet potato is a tropical plant that was brought to Italy and Spain by Columbus. From there it spread to Austria, Germany, Belgium and England. Within the U.S., over half of all commercially grown sweet potatoes come from the southern states (especially North Carolina).

Choose sweet potatoes that are firm and do not have any cracks, bruises or soft spots. Avoid those that are displayed in the refrigerated section of the produce department since cold temperatures negatively alter their taste.

Sweet potatoes should be stored in a cool, dark and well-ventilated place (in a brown paper bag with multiple air holes punched in it) where they will keep fresh for up to ten days. They should not be kept in the refrigerator.

Try them roasted, mashed, steamed, baked or grilled. You can add them to soups and stews or grill and place on top of leafy greens for a delicious salad. Puree them and add to smoothies and baked goods.

Sweet Potato-Sausage Soup

Ingredients

• 1 tablespoon olive oil
• 1 large yellow onion, diced large
• 2 cloves garlic, minced
• Salt and pepper
• 3/4 pound sweet or hot Italian sausage, casings removed
• 2 sweet potatoes (1 pound total), peeled and diced
• 4 cups chicken broth
• 3/4 cup small pasta shells
• 4 cups roughly chopped mixed greens, such as kale, Swiss chard or spinach
• Grated Parmesan cheese, for serving

Directions

In a large pot, heat oil over medium-high. Add onion and garlic and cook until onion is translucent, about 6 minutes; season with salt and pepper. Add sausage and cook, breaking up meat with a wooden spoon, until browned, about 5 minutes.

Add sweet potatoes, broth and 2 cups water and bring to a boil. Add pasta and cook 3 minutes less than the package instructions. Reduce to a simmer, add greens and cook until the pasta is tender and greens are wilted, about 4 minutes. Serve with Parmesan.

Sweet Potato Frittata

The peppers and sweet potatoes can be cooked ahead of time.

6 servings

Ingredients

• 1 red pepper, roasted and thinly sliced
• 1 yellow pepper, roasted and thinly sliced
• 2 pounds (about 3) sweet potatoes
• 5 whole eggs
• 5 egg whites (or refrigerated egg substitute)
• Salt and black pepper, to taste
• 1 teaspoon dried Italian seasoning
• 2 tablespoons olive oil, divided
• 1 large onion, sliced
• 1 bunch (about 6 ounces) greens, blanched and chopped
• 1/4 cup crumbled Feta cheese (plus more to garnish)
• Chopped fresh parsley

Directions

Preheat oven to 350 degrees F.

Char the peppers on an open fire or under the broiler. Steam them for five minutes in a bag or covered bowl and peel. Seed them, then cut into 1/4-inch strips.

Bake potatoes in the oven or in the microwave until they are tender. Allow them to cool to room temperature. When the potatoes have cooled, peel them and cut into 1/4-inch slices.

Beat whole eggs, egg whites and Italian seasoning together and season with salt and black pepper.

Heat 1 tablespoon oil in a large, 10-inch ovenproof sauté pan. Add the onions and sauté until brown. Remove to a bowl and season onions with salt and pepper.

Return sauté pan to the stove on medium heat and add the remaining olive oil. Add a layer of potatoes, followed by 1/3 of the onions, peppers and greens. Pour a third of the egg mixture over the vegetables. Repeat until all of the ingredients are in the pan. You may need to push the layers of the frittata down gently so that all of the ingredients are covered by the egg mixture. Sprinkle top with feta cheese.

Place the pan in the oven for 20 to 25 minutes or until the eggs are set and the top is golden brown.

Slide onto a warm serving platter, garnish with chopped parsley and additional feta cheese. Cool for five minutes. Slice and serve.

Sweet Potato Gnocchi

Serves 8 as a First Course

Ingredients

• 1 1/4 lb russet (baking potatoes)
• 1 (3/4-lb) sweet potato
• 1 large egg
• 1/2 teaspoon grated nutmeg
• 1/3 cup grated Parmigiano-Reggiano plus more for serving
• 1 1/2 to 2 cups all-purpose flour plus more for dusting
• 1/3 cup extra-virgin olive oil
• 1 cup sage leaves 
• 1/3 cup bottled roasted chestnuts, very thinly sliced with a sharp vegetable peeler
• 2 tablespoons unsalted butter

GNOCCHI:

Preheat oven to 450°F with the oven rack in middle.

Pierce potatoes in several places with a fork, then bake in a 4-sided pan until just tender, 45 minutes to 1 hour.

Cool potatoes slightly, then peel and force through a ricer into a sheet pan, spreading in an even layer. Cool potatoes completely.

Lightly flour 2 or 3 large baking sheets or line with parchment paper.

Beat together egg, nutmeg, 1 teaspoon salt, and 1/2 teaspoon pepper in a small bowl.

Scoop potatoes into a mound in the sheet pan, using a pastry scraper, if you have one, and form a well in the center.

Pour egg mixture into the well, then mix into the potatoes. Mix in cheese and 1 1/2 cups flour, then knead, adding more flour as necessary, until mixture forms a smooth but slightly sticky dough. Dust top lightly with some flour.

Cut dough into 6 pieces. Form 1 piece of dough into a 1/2-inch-thick rope on a lightly floured surface. Cut rope into 1/2-inch pieces. Gently roll each piece into a ball and lightly dust with flour. Repeat with remaining 5 pieces of dough.

Turn a fork over and hold at a 45-degree angle, with the tips of tines touching work surface. Working with 1 at a time, roll gnocchi down the fork tines, pressing with your thumb, to make ridges on 1 side. Transfer gnocchi as formed to floured baking sheets.

SAGE LEAVES AND CHESTNUTS:

Heat oil in a 12-inch heavy skillet over medium heat until it shimmers. Fry sage leaves in 3 batches, stirring, until they turn just a shade lighter and crisp (they will continue to crisp as they cool), about 30 seconds per batch. Transfer to paper towels to drain. Season lightly with salt.

Fry chestnuts in 3 batches, stirring, until golden and crisp, about 30 seconds per batch. Transfer to paper towels to drain. Season lightly with salt. Reserve oil in the skillet.

SAUCE:

Add butter to oil in the skillet with 1/2 teaspoon salt and cook until golden-brown, 1 to 2 minutes. Remove from heat.

COOK GNOCCHI:

Add half of the gnocchi to a pasta pot of well-salted boiling water and stir. Cook until they float to the surface, about 3 minutes. Transfer with a slotted spoon to the skillet with the butter sauce. Cook remaining gnocchi in same manner, transferring to the skillet as cooked.

Heat gnocchi in the skillet over medium heat, stirring to coat.

Serve sprinkled with fried sage and chestnuts and grated cheese.

Italian Pork Tenderloin with Roasted Sweet Potatoes

4 servings

Vegetables

• 1 tablespoon olive
• 1 teaspoon Italian seasoning
• 1/4 teaspoon seasoned salt
• 1 clove garlic, finely chopped (about 1/2 teaspoon)
• 2 medium sweet potatoes (about 1 lb), peeled, cut into 1-inch chunks
• 1 medium yellow onion, cut into 8 wedges each

Pork

• 2 pork tenderloins (about 3/4 to 1 lb each)
• 1/2 tablespoon olive
• 1 teaspoon Italian seasoning
• 1/4 teaspoon seasoned salt
• 1 tablespoon grated Parmesan cheese
• 1 tablespoon chopped fresh parsley, if desired

Directions

Heat oven to 425°F.

In large bowl, mix the 1 tablespoon oil, 1 teaspoon Italian seasoning, 1/4 teaspoon salt and the garlic together. Add the sweet potatoes and onions; toss to coat. Spread in a 9×13-inch pan. Roast uncovered 10 minutes.

Meanwhile, brush pork tenderloins with the 1/2 tablespoon oil. In a small bowl, stir together 1 teaspoon Italian seasoning, 1/4 teaspoon seasoned salt and the Parmesan cheese.

Move vegetables to the center of the baking pan; place one pork tenderloin on each side. Sprinkle seasoning mixture evenly over pork.

Roast uncovered 20 to 25 minutes longer or until thermometer reads 155°F. Cover pan with foil; let stand 5 minutes or until thermometer reads 160°F. (Temperature will continue to rise about 5°F, and pork will be easier to carve.)

Cut pork into 1-inch-thick slices; arrange on a platter with sweet potatoes and onions. Sprinkle with parsley.

Sweet Potato Latte

Ingredients

• 1 small sweet potato
• 1 ¼ cups unsweetened almond milk
• 1 tablespoon packed brown sugar
• 1/2 teaspoon instant espresso coffee crystals
• 1/8-1/4 teaspoon ground cinnamon
• Ground cinnamon
• Cinnamon stick

Directions

Prick sweet potato several times with a fork. Wrap potato in a damp paper towel. Microwave on 100 percent power (high) for 3 minutes. Turn potato over; microwave for 2 to 3 minutes more or until tender. Cool slightly. Remove and discard peel. Mash potato with a fork; measure 1/3 cup. Save any remainder for another use.

In a blender combine the 1/3 cup mashed sweet potato, almond milk, brown sugar, coffee and 1/8 to 1/4 teaspoon ground cinnamon (according to taste). Cover and blend on high-speed for 1 minute.

Strain through a fine-mesh sieve into a small saucepan. Cook and stir over medium-low heat until heated through. Transfer to a heat-proof mug. If desired, sprinkle with additional ground cinnamon and garnish with a cinnamon stick. Makes one serving.

Related articles

• Got Sweet Potatoes? Here are 10 Ways to Cook With Them (onegreenplanet.org)
• Sweet Potato Pizza Crust | Vegan & Gluten-Free (blissfulbasil.com)
• Pork Milanese with Mashed Sweet Potato (recipeforfood.biz)

Frequently Asked Questions

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal may be consumed on the Mediterranean Diet. Whole grains such as oats can be a good source for dietary fiber, iron, and magnesium. They could be served with blueberries, nuts, seeds, or savory ingredients like eggs or cheese. Oatmeal can also be used to make healthy breakfasts. Oatmeal can be used in smoothies, protein bars, and even plain oatmeal with almond milk. You can also add it to peanut butter, cinnamon, chia seeds and goji berries for additional nutrition. Many countries in the Mediterranean basin are awash with oats, making them compatible with this diet.

Are Rice and Rice part of the Mediterranean diet?

On the Mediterranean diet, rice is allowed and encouraged. This diet emphasizes whole grains, fruits, vegetables, legumes and healthy fats like olive oil and nuts. It also allows for moderate amounts of dairy products, fish and meat. Whole-grain brown rice is an excellent source of carbohydrate and provides energy. It's also rich in dietary fiber, which can improve digestion as well as provide essential nutrients for your health such iron, B vitamins and magnesium. In order to incorporate rice into your meals, you can add cooked grains to soups, stews and salads. When eating rice-based dishes, it is important to limit the amount of fat.

How do I get started on the Mediterranean diet?

Get started on the Mediterranean diet by stocking up your kitchen with fresh fruits and veggies. This could involve preparing different vegetables or proteins every week that can then be used as a base for recipes in the coming days. Whole grains like quinoa or oat grattas and millet make great substitutes for refined grain. Healthy fats such as olive and sesame should also be included in meal prep to add flavor and nutrition to dishes. Seasonings such as garlic, basil, oregano and turmeric are great additions to your meals. They also help to reduce the amount of sugar and salt.

Can I have alcohol on the Mediterranean Diet?

Yes, it is possible to enjoy alcoholic beverages in moderation as part of the Mediterranean diet. Women should drink no more than 1 glass per day and men should have 2 glasses. Suitable drinks include dry wines, beer, and spirits made with natural ingredients such as brandy, vodka, whiskey, or gin. High sugar cocktails and heavy spirits should be avoided. Incorporating water or herbal teas into your daily diet can help you stay hydrated and reduce your desire for sugary drinks.

Statistics

• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)

External Links

[TAG28]

• Mediterranean Diet

[TAG30]

• (PDF) The Association Between Dietary Patterns And Insulin Resistance: A Systematic Study


• (PDF). Citrus is a part of the Mediterranean Diet

[TAG33]

• The Mediterranean Diet: A transition from an environment-driven food culture to an emerging medical prescription - PMC


• Definition of the Mediterranean Diet: A Literature Review - PMC

[TAG36]

• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

How To

How to plan a week full of Mediterranean dishes that are both delicious and nutritious?

It is possible to improve your quality of life and overall health by adopting the Mediterranean diet. This rich diet is high in healthy fats, whole grain, legumes and fresh fruits. These eating habits can lead to many benefits including better blood lipids and glucose control, reduced chance of depression and certain types cancers, improved cognitive function, weight management and better cardiac health.

Following these tips can make it easy to incorporate Mediterranean-inspired foods into your diet: swapping out high-calorie snacks like chips with nutrient-dense vegetable appetizers or other traditional greens or beans dishes; learning how to increase variety with spices or different sources derived from nuts, fruits, and vegetables; integrating more whole grains, legumes, and high fiber items that can enhance satiety after meals; adding moderate amounts of dairy products like yogurt cheese and milk throughout the day for added nutrition; using olive oil as the primary cooking fat instead of traditional oils; occasionally enjoying a glass of red wine to complete the Mediterranean experience.

You can plan a week full of healthy and delicious meals that follow the Mediterranean diet guidelines. Start by focusing on certain components. ; fruits for desserts snacks smoothies, etc. ; seasonings herbs tasty sauces plus optional dairy yogurt cheese kefir, etc. Mixing up different combinations throughout the week will help ensure sufficient nutrient intake while maintaining flavor balance, an essential element of a balanced Mediterranean lifestyle. Combining the meal in combination with regular exercise will result in even greater short-term gains and long-term benefits on your overall health and body composition.

Resources:

[TAG39] Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart

[TAG40] The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular

[TAG41] Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older

[TAG42] This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death.

[TAG43] CNBC reports that Joan Salge Blake, Boston University’s clinical professor of nutrition says: “‘Poor protein [intake] can contribute to fatigue, and that’s the

[TAG44] The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease.

[TAG45] According to Olive Oil Times: The authors of the meta-study, published in Current Obesity Reports, noted that hypertension, type 2 diabetes mellitus, several

[TAG46] The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits,

[TAG47] The study described in The Epoch Times found: In the conclusions of this study, the authors prefer the Mediterranean diet over the Keto diet because the key to

[TAG48] The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds.

[TAG49] Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases

[TAG50] It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool.

[TAG51] There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life.

[TAG52] A review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of