introducing new foods: sweet potato / yam

another vegetable in the orange color family – yummy power food sweet potato / yam. you can dilute if you want but it really doesn’t need it. baked sweet potato and yams are so soft it can be enjoyed alone.

i did some research on sweet potatoes vs. yams. the two are not actually from the same family but both are power foods and have lot of nutrition. the orange color vegetable are sweeter vs. the yellow color vegetable is not as sweet. there are also purple color ones but i have yet to try them!


my local specialty grocery store has a great variety of potatoes and sweet potatoes / yam. for the lower sugar count opted to pick up the yellow color sweet potato / yam but in all honesty both are still sweet. here are two ways to prepare sweet potato / yams: baked and steamed.

baked sweet potato / yam

sweet potato / yam

cooking tools

ingredients

  • 1 sweet potato or yam

preparation

  1. preheat oven to 350 degrees.
  2. stab the sweet potato in a few places and bake on a pan in the oven for 30 to 45 minutes, or until cooked and soft.
  3. save sweet potato in a food storage container *see note 1

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steamed sweet potato / yam

sweet potato / yam

cooking tools

ingredients

  • 1 medium or 1/2 large sweet potato / yam
  • 1 inch of water

preparation

  1. cut sweet potato / yam into thick slices and place pieces into a steamer. if using only have of a large sweet potato / yam, store remaining uncooked portion inside a clear plastic bag. *read note 2
  2. steam for 15 to 20 minutes, or until soft.
  3. save cooked sweet potato / yam in food storage container.
  4. after steamer has cooled, pour remaining juices *read note 3 from the pan into a liquid storage container.

note

1. when storing baked sweet potato in the food storage container, note the moisture from the vegetable as baked potatoes sometimes have some syrup/sap leak out. the moisture can cause the vegetable to go bad faster when you store leftovers so you should use within a couple of days.

2. when storing remaining uncooked sweet potato / yam, put in inside a clear plastic bag and store in the refrigerator. the sweet potato / yam will save well.

3. save cooking water from steamer after the butternut squash has been cooked. the liquid will contain nutrients from the vegetable that can be used for prepping recipes or cooking grains and beans.

4. nutrition information from:
– Wholesome Baby Food Guide by Margaret Meade
– World’s Healthiest Foods: Sweet Potato

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