National Sweet Potato month

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Yum, it's National Sweet Potato month. Do you love the taste of sweet potatoes, but have trouble making them? Click the link, and join FOX6 WakeUp to learn all the tips and tricks.

Ingredients

  • 3 sweet potatoes (about 21/2 pounds), peeled and cut into 1/4-inch-thick rounds
  • 1/2 cup raisins*
  • 1/2 cup unsweetened flaked or shredded coconut
  • 11/2 teaspoons freshly grated nutmeg
  • 3/4 cup unsweetened soymilk*
  • 1/2 cup orange juice

Method

Preheat oven to 375°F. Layer sweet potatoes, raisins, coconut and nutmeg in a 9 x 13-inch casserole dish and then drizzle all over with soymilk and juice. Cover with foil and bake until almost tender, about 30 minutes. Uncover and bake until tender and coconut is golden brown, about 10 minutes more.

Nutrition

Per serving: 140 calories (20 from fat), 2.5g total fat, 1.5g saturated fat, 0mg cholesterol, 45mg sodium, 29g total carbohydrate (4g dietary fiber, 14g sugar), 3g protein.

Pita Chips with Sweet Potato Mash and Smoked Almonds (display)

Makes 2 dozen

Smoky almonds and pimenton (Spanish smoked paprika) are a particularly good match for sweet potatoes.

Ingredients

  • 1 medium (about 3/4 lb) sweet potato, roasted, peeled and mashed (about 1 cup)
  • Zest and juice of 1 orange
  • 1 tablespoon chopped fresh parsley
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon ground black pepper
  • 24 whole grain baked pita chips or crackers
  • 24 (about 1/3 cup) whole smoked almonds
  • 1 teaspoon pimenton (Spanish smoked paprika) or regular paprika

 Method

In a large bowl, mash together sweet potatoes, orange juice and zest, parsley, salt and pepper. Spread a bit of sweet potato mash on each pita chip and then top each with an almond and a light dusting of paprika.

Nutrition

Per serving (1 each): 30 calories (10 from fat), 1g total fat, 0g saturated fat, 0mg cholesterol, 65mg sodium, 5g total carbohydrate (1g dietary fiber, 1g sugar), 1g protein

Pita Chips with Sweet Potato Mash and Smoked Almonds (display)

Makes 2 dozen

Smoky almonds and pimenton (Spanish smoked paprika) are a particularly good match for sweet potatoes.

Ingredients

  • 1 medium (about 3/4 lb) sweet potato, roasted, peeled and mashed (about 1 cup)
  • Zest and juice of 1 orange
  • 1 tablespoon chopped fresh parsley
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon ground black pepper
  • 24 whole grain baked pita chips or crackers
  • 24 (about 1/3 cup) whole smoked almonds
  • 1 teaspoon pimenton (Spanish smoked paprika) or regular paprika

 Method

In a large bowl, mash together sweet potatoes, orange juice and zest, parsley, salt and pepper. Spread a bit of sweet potato mash on each pita chip and then top each with an almond and a light dusting of paprika.

Nutrition

Per serving (1 each): 30 calories (10 from fat), 1g total fat, 0g saturated fat, 0mg cholesterol, 65mg sodium, 5g total carbohydrate (1g dietary fiber, 1g sugar), 1g protein