They are called potatoes, but sweet potatoes and potatoes are only distant cousins. Both of them are root vegetables but sweet potato belongs to the bindweed or morning glory family, while potato to the nightshade family.
The sweet potato, especially the orange one, is often called yam in the USA but is botanically very distinct from true yam.
They are a rich source of fiber as well as containing minerals including iron, calcium, selenium, a good source of B vitamins and vitamin C, and very high in an antioxidant known as beta-carotene, which converts to vitamin A once consumed.
Studies have suggested that there are antioxidants in the peel of sweet potatoes in particular, and especially purple sweet potato. So there’s no need to peel them, simply scrub well before cooking or baking.
A few tips and observations:
Frying sweet potatoes in coconut oil/lard or duck fat, is the fastest method, but not the cheapest, as you will need a large amount of oil, whichever you decide to use.
When mashing sweet potatoes never cook different colors of sweet potatoes together, because their colors will mix up and the result will not be pretty.
Sweet Potato 4 Ways
Ingredients
Sweet Potato Fries
- 1 kg sweet potatoes
- 2 cups coconut oil or lard or duck fat
- salt to taste
Oven Baked Sweet Potato Fries
- 1 kg sweet potato
- 2 tbsp olive oil or coconut oil
- 1 tsp salt
- ½ tsp black pepper
Jacket Sweet Potatoes
- 1 large sweet potato per person
- salt
- pepper
- herbed butter or ghee different toppings possible
Mashed Sweet Potato
- 1,2 kg sweet potatoes
- 1 tsp salt
- butter or ghee
- ground nutmeg optional
- fresh parsley optional
Instructions
Sweet Potato Fries
- Remember! Do not peel sweet potatoes just scrub well!
- Cut them into same size sticks with a sharp knife or kitchen mandoline. I use knife.
- Sweet potato sticks are fried in a large portion of hot coconut oil/lard/duck fat. Oil has to cover them. Put a sweet potato stick into the oil to check it’s hot enough, it has to bubble.
- Put a bunch of sticks into the hot oil and fry 4-5 minutes until golden color.
- Put ready fries onto paper towel, it will absorb unnecessary oil.
- Repeat it with next bunch.
- Season with salt and serve it warm.
Oven Baked Sweet Potato Fries
- Preheat the oven to 200C.
- Slice or cut sticks 5-6 mm thinly.
- Tossed them with olive oil (or coconut oil), sea salt and a bit of ground pepper.
- Place fries on the baking sheet single layer otherwise it won’t be crispy.
- Put them into the oven and bake for 15 minutes.
- After 15 minutes turn them over and you will see the bottom turned nice golden and crispy. Bake for another 15 minutes.
- Serve it warm.
Jacket Sweet Potatoes
- Preheat the oven to 200C.
- Scrub the sweet potatoes and stab them with a fork a few times.
- Wrap them in a sheet of parchment paper or aluminum foil.
- Put them into the oven on the grid and bake for 55-60 minutes.
- Check them by stabbing with a ducktail needle, if it goes through easily, they are ready, if it does not, bake for another 8-10 minutes and check again.
- Let cool for 10 minutes before cutting.
- Make a long cut along the top and open gently.
- Sprinkle with salt and pepper, add herbed butter or ghee to taste.
Mashed Sweet Potato
- Peel and cut sweet potatoes into 2 cm cubes.
- Place cubes in a large pan and add enough water to cover by about 2-3 cm.
- Add 1 teaspoon of salt and bring it to a simmer uncovered.
- Reduce the heat and simmer for 8-10 minutes, until the sweet potatoes tender.
- Drain well and mash them with potato masher to your desired consistency.
- Add butter or ghee, season to taste with salt and ground nutmeg or parsley and pepper.
