Editor’s note
The following abstract describes a publication that is available for purchase or as a downloadable PDF.
Susan Mills-Gray
Easy-to-prepare recipes and tips for using sweet potatoes are displayed in this eight-page flier. Additional seasonal recipes, ingredients, tips, and safety measures are also included.
Topics
- Sweet potatoes
- SNAP
- Recipes
- Healthy eating
- Food preparation
- Cooking tips
Recipes
- Sweet Potato Patties
- Sweet Potato Pancakes
- Broccoli Potato Soup
- Brown Rice Pilaf with Sage, Walnuts and Dried Fruit
- Crunchy Vegetable Wraps
- Lemon Dill Brussels Sprouts
- Spicy Baked Squash
- Cabbage Roll Casserole
- Mozzarella Chicken with Garlic Spinach
Pages
- 8
Sweet Potato Tips
- Choose firm, small- to medium-sized potatoes with smooth skin. Avoid cracks, soft spots and blemishes. Choose sweet potatoes with a bright, uniform color.
- Store them in a cool, dark, dry place for use within two to three weeks or at room temperature for up to a week. Avoid storing in the refrigerator, which will result in a hard center and unpleasant taste.
- Before cooking, rinse sweet potatoes with cool, running water to remove any dirt from the skin and scrub with a vegetable brush if needed. It is not necessary to peel sweet potatoes before cooking them; leaving the skins on gives you a different texture and more fiber in meals, side dishes, and snacks.
- Sweet potatoes are fat-free, low in sodium, cholesterol free, a good source of dietary fiber and potassium, and high in vitamins A and C. Taste the sweet goodness that sweet potatoes naturally have, and keep the additions like butter to a minimum. A medium sweet potato (about 2 inches in diameter and 5 inches long) is around 100 calories when baked in the skin.
Sweet Potato Patties
Mashed sweet potatoes are coated in bread crumbs and lightly fried in a pan for an easy side dish. Enjoy with a fresh green salad, and whole grain toast, or brown rice.
Yield: 6 Servings
Time: 30 Minutes
Ingredients
- 3 sweet potatoes
- 1 cup bread crumbs (crushed)
- 1 tablespoon vegetable oil
Instructions
- Wash the sweet potatoes.
- Bake the sweet potatoes in a microwave until they are soft.
- Remove the peels from the sweet potatoes.
- Put the sweet potatoes in a medium bowl. Mash them with a fork.
- Crush the bread crumbs on a cutting board with a rolling pin or jar.
- Put the crushed bread crumbs in a small bowl.
- Shape sweet potato into 6 small patties.
- Roll each patty in the crushed crumbs.
- Heat the oil in a frying pan on medium heat.
- Brown each patty on both sides in the oil.
Source:
Sweet Potato Patties
Sweet Potato Pancakes
Jazz up traditional pancakes by adding spices and sweet potatoes. Increase your fruits by topping with homemade applesauce.
Yield: 4 Servings
Time: 15 Minutes
Ingredients
- 1 cup complete pancake & waffle mix (or 1 8-ounce package)
- 1 teaspoon pumpkin pie spice
- 1 teaspoon vanilla
- 3 teaspoons brown sugar (1 Tablespoon, packed)
- 1/2 cup mashed sweet potatoes (or winter squash, or pumpkin (baked or canned))
- 3/4 cup water
- 1/4 cup chopped nuts (optional)
Instructions
- Combine all ingredients and stir just until large lumps disappear. Over-stirring will cause tough pancakes.
- Pour slightly less than 1/4 cup batter for each pancake onto skillet or electric griddle at 350°F-375°F.
- When pancakes bubble around edges and towards center, sprinkle with chopped nuts (if you choose) and flip pancakes.
- Pancake is done when bottoms are golden brown.
- Serve with applesauce or syrup.
Source:
Sweet Potato Pancakes
Broccoli Potato Soup
A tasty and made-from-scratch soup that comes together quickly with the help of instant mashed potatoes and powdered milk.
Yield: 4 Servings
Time: 25 Minutes
Ingredients
- 12 jumbo pasta shells (about 6 ounces)
- 4 cups broccoli (chopped)
- 1 onion (small, chopped)
- 4 cups chicken or vegetable broth, low-sodium
- 1 cup evaporated milk, non-fat
- 1/2 cup mashed potatoes, instant (prepare with water to make
- 1 cup potatoes; could also use 1 cup leftover mashed potatoes.)
- salt and pepper (to taste, optional)
- 1/4 cup cheddar cheese, shredded (or American)
Instructions
- Wash hands with soap and water.
- Combine broccoli, onion, and broth in large sauce pan.
- Bring to a boil.
- Reduce heat. Cover and simmer about 10 minutes or until vegetables are tender.
- Add milk to soup. Slowly stir in potatoes.
- Cook, stirring constantly, until bubbly and thickened.
- Season with salt and pepper; stir in a little more milk or water if soup starts to become too thick.
- Ladle into serving bowls.
- Sprinkle about 1 tablespoon cheese over each serving.
Source:
Broccoli Potato Soup
Brown Rice Pilaf with Sage, Walnuts and Dried Fruit
Dried fruit and sage combine to give this whole grain dish a flavor of fall, but you can enjoy it any time of the year!
Yield: 8 Servings
Time: 70 Minutes
Ingredients
- canola cooking spray (as needed)
- 1 onion (medium, chopped)
- 1 celery stalks (small, ends trimmed and chopped)
- 2 cups rice (brown, uncooked)
- 2 1/2 cups water
- 2 cups vegetable broth (fat-free, reduced sodium)
- 1/4 cup raisins (dark)
- 1/4 cup apricots (dried, chopped)
- 4 walnuts (1/4 cup, chopped, optional)
- 1 teaspoon sage (dried)
- 2 teaspoons sage (fresh, chopped)
- salt (to taste, optional) pepper (to taste, optional)
Instructions
- Spray the large skillet with canola cooking spray. Heat skillet over medium heat.
- Sauté onion and celery until tender, about 5 minutes. Add brown rice and sauté for 5 minutes.
- Add water, broth, raisins, and apricots; heat to boiling. Reduce heat to low, cover and simmer until rice is tender and liquid is absorbed, about 50 minutes.
- Stir in walnuts if desired, sage, salt and pepper.
- Transfer to serving dish. Garnish with fresh sage and serve immediately.
Source:
Brown Rice Pilaf with Sage, Walnuts and Dried Fruit
Crunchy Vegetable Wraps
Full of fresh and colorful veggies, these wraps are a great way to help meet your MyPlate goal of making half of your plate fruits and vegetables.
Yield: 4 Servings
Time: 15 Minutes
Ingredients
- 4 tablespoons cream cheese, low-fat
- 2 flour tortillas
- 1/6 tablespoon Ranch seasoning mix (1/2 teaspoon)
- 1/4 cup broccoli (washed and chopped)
- 1/4 cup carrot (peeled and grated)
- 1/4 cup zucchini (washed and cut into small strips)
- 1/4 cup summer squash (yellow, washed and cut into small strips)
- 1/2 tomato (diced)
- 1/8 cup green bell pepper (seeded and diced)
- 2 tablespoons chives (chopped fine)
Instructions
- Wash hands with soap and water.
- In a small bowl, stir ranch seasoning into cream cheese; chill.
- Wash and chop vegetables.
- Steam broccoli in microwave for 1 minute with 1 tablespoon of water.
- Spread cream cheese onto flour tortilla, staying one inch from edge. Sprinkle vegetables over cream cheese. Roll tortilla tightly.
- Chill for 1 to 2 hours before serving (the wrap will hold its shape better). With a sharp knife slice into circles and serve.
Source:
Crunchy Vegetable Wraps
Lemon Dill Brussels Sprouts
Try this different way to eat Brussels sprouts. The Greek yogurt combined with the dill makes the perfect creamy, fresh vegetable dish.
Yield: 4 Servings
Time: 25 Minutes
Ingredients
- 1 cup plain Greek yogurt, fat free (or low-fat)
- 1/3 tablespoon dill weed (1 teaspoon)
- 1 teaspoon lemon juice
- 1/2 teaspoon salt
- 2 cups Brussels sprouts, trimmed and halved lengthwise (1 pound)
- 2 teaspoons margarine or butter
- 1/4 cup water
Instructions
- Wash hands with soap and water.
- In a small bowl, mix yogurt, dill weed, lemon juice and salt. Set aside.
- In a large skillet over medium-high heat, sauté sprouts (cut side down) in margarine or butter until they begin to brown.
- Stir sprouts and add water. Cover the pan and steam until the water is gone and sprouts are tender crisp, about 3 to 5 minutes.
- Mix sprouts with lemon dill sauce. Serve warm.
Source:
Lemon Dill Brussels Sprouts
Cabbage Roll Casserole
Minute rice and canned tomatoes combined with cabbage make this a quick, easy, and healthy recipe.
Yield: 8 Servings
Time: 20 Minutes
Ingredients
- 1/2 pound ground beef (90% lean)
- 1 onion (chopped)
- 1 garlic clove (minced)
- 1 can (14.5 ounces) diced tomatoes, low-sodium
- 11/2 cups tomato sauce, low-sodium (or tomato juice)
- 11/2 cups water
- 1/4 cup minute rice (brown)
- 1 cabbage head (small to medium, chopped in bite-sized pieces)
Instructions
- Wash hands with soap and water.
- Brown ground beef in a skillet with onion and garlic. Drain off any fat.
- Place meat in a large pot and add water, tomatoes, tomato sauce (or juice), and cabbage. Cook until cabbage is almost tender.
- Add minute rice and cook five minutes longer. Serve.
Source:
Cabbage Roll Casserole
Spicy Baked Squash
This side dish is perfect for a fall or winter meal. Squash cooked with cinnamon, nutmeg, and ginger creates a simple dish to accompany your favorite entrée.
Yield: 4 Servings
Time: 35 Minutes
Ingredients
- vegetable cooking spray
- 1 acorn squash
- 1 dash salt
- 2 tablespoons margarine
- 9 teaspoons brown sugar (3 Tablespoons)
- 1 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 1/4 teaspoon ginger
Instructions
- Preheat the oven to 400 degrees.
- Coat the baking sheet with vegetable cooking spray.
- Wash the squash. Cut it in half lengthwise. Remove the seeds. Cut the squash into 1/2 inch slices.
- Place the squash on the baking sheet. Sprinkle with salt.
- Melt the margarine on low heat in a small saucepan.
- Add the brown sugar, cinnamon, nutmeg, and ginger to the saucepan.
- Spread the margarine mix on the squash.
- Bake for 20 to 25 minutes, or until tender.
Source:
Spiced Baked Squash
Mozzarella Chicken with Garlic Spinach
Chicken, mozzarella, and spinach seasoned with garlic make this an easy and delicious dinner.
Yield: 8 Servings
Time: 35 Minutes
Ingredients
- 8 chicken breast halves (small, skin and bone removed)
- 1/2 cup bread crumbs (Italian seasoned, crushed)
- 8 ounces mozzarella cheese, part skim (shredded)
- 1 tablespoon canola oil
- 4 cloves garlic (minced)
- 2 packages spinach leaves
Instructions
- Wash hands with soap and water.
- Preheat oven to 400 degrees F.
- Place chicken between 2 sheets of plastic wrap; pound chicken to 1/4 inch thick.
- Coat chicken with bread crumbs and place on foil-covered baking sheet. Discard remaining bread crumbs. Bake 10 minutes.
- Top chicken with cheese; bake 4-5 minutes until cheese is melted and chicken reaches an internal temperature of 165 degrees F.
- Meanwhile, heat oil in a large skillet on medium heat.
- Add garlic and stir 1 minute. Add half the spinach and cook 1 minute.
- Add remaining spinach. Cook until wilted, turning occasionally. Serve with chicken.
Source:
Mozzarella Chicken with Garlic Spinach