From top: Camote (sweet potato), Purple Asian Yam, Sweet Asian Yam, Yampi Yampi, Jewel “yam” (sweet potato), Sweet Potato, Garnet “yam” (sweet potato).

Ironically, yams are sweeter than sweet potatoes.

Who knew?

I’m 50 years old, and I still can’t tell the difference between them.   Turns out, not too many people can.  But one thing everyone does agree on:  they’re both a healthy and inexpensive treat.

According to Zoe at Zoe Bakes,

“sweet potatoes and yams that we find here in the States are really all sweet potatoes.”

A USA yam is really a variety of sweet potato grown in the South.  The name caught on in the mid 17th century, when  slaves originally from Africa identified sweet potatoes with the “nyami” from their native land.  The name stuck.  The true yam is the tuber of a tropical vine (Dioscorea batatas) and is not even distantly related to the sweet potato.

Slowly becoming more common in US markets, the yam is most popular in Latin America and the Caribbean, with over 150 varieties available worldwide.

Health Skinny

Like all vegetables orange, sweet potatoes are an excellent source of vitamin A.  They’re also big with  fiber, protein, vitamin C, and anti-oxidants.

Little Known Facts

Spice up your Christmas dinner conversation:

• Sweet potatoes are as American as apple pie.  Native Americans were already growing Sweet potatoes when Columbus landed in 1492.
  
• The Center for Science in the Public Interest (CSPI), based out of Washington, D.C., rates sweet potatoes as the number one vegetable for nutrition.
• The sweetest of all yams and sweet potatoes is actually a yam, and is purple.
• Yams can weigh in as high as 200 lbs, and grow over seven feet in length.
• George Washington Carver,  an American scientist of  the late 1800s/early 1900s developed 118 different products from sweet potatoes, including a glue for postal stamps, dehydrated food, and an alternative to corn syrup.  In 1896, became head of the Agricultural Department at the Tuskegee Institute in Alabama, where he demonstrated the value of soil regeneration by planting sweet potatoes as the rotation crop for cotton.
  
• Carver also demonstrated that an economical and nutritious diet is possible from peanuts and sweet potatoes.

Healthy Recipes

SWEET POTATO BUTTER

• 2 Garlic cloves
• Freshly ground Pepper to taste
• 2 Sweet Potatoes
• Fine Sea Salt to taste
• 2 medium Carrots
• 2 Tablespoons chopped Parsley
• 1/2 to 3/4 Cup Vegetable broth
• 2 Tablespoons chopped Cilantro (Optional)
• 1 Tablespoon extra-virgin Olive Oil

Put unpeeled garlic cloves on aluminum foil and bake at 350 degrees F. in oven or toaster oven for about 10 minutes, until soft.

Microwave or boil unpeeled potatoes until done. Peel carrots, cut into large chunks and microwave or boil until soft.

Drain carrots, peel potatoes and put both in a food processor. Squeeze in the baked garlic. Add 1/2 cup broth and blend. With motor running, add oil and keep blending, adding more broth until puree is fairly smooth and full.

Add salt and pepper to taste. Dip can be made as long as a day in advance, covered and refrigerated. Bring to room temperature for serving and stir in the optional herbs right before serving with raw vegetables and bread sticks.

BAKED SWEET POTATO FRIES

• 1-1/2 lbs. sweet potatoes (about 2 large)
• 2 Tbsp. olive oil
• 1 tsp. Maldon sea salt or kosher salt
• 1/4 tsp. orange zest, garlic powder or curry powder (optional)

Preheat oven to 400 degrees. Peel and julienne sweet potatoes. Place in a large bowl. Drizzle olive oil, salt and orange zest or any combination of spices you wish over sweet potatoes. Toss with your hands to make sure they’re fully coated. Place sweet potatoes on ungreased cookie sheet and bake 30 minutes, turning halfway through.  These are also great cooked on the grill.

MASHED

Roast or boil peeled sweet potatoes until they’re tender, then mash them as you would white potatoes. Season with chopped garlic that you’ve sauteed quickly in a bit of olive oil.

ROASTED

Cube sweet potatoes, along with onions, garlic,  and a variety of other root vegetables such as parsnips, carrots and white potatoes, toss the whole pile in olive oil, salt, and pepper, and spices of choice (optional).

Spread them in a baking pan (single layer is best), and roast them at 450 degrees F.  Stir every 10 minutes until they’re nicely browned.

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