Although it is considered a starch, the sweet potato rivals other vegetables in nutrient content. Take a look at Nutrition.gov, and search for sweet potato. The tuber is loaded with potassium and vitamin A, making it a great food for muscles, bones and eyes. Sweet potatoes are a healthier choice than traditional white potatoes.
They are one of my very favorite lunch items. A medium sized sweet potato cooks up in the microwave in about 4 minutes. After that, toppings and add-ins are limited only by your pantry and imagination.
Sweet Potato w/ Diced Apples and Ham
1 medium sweet potato
1/2 Granny Smith apple
1 tsp butter
1 tsp brown sugar
1/2 tsp cinnamon or baking spice
2 slices of deli counter ham
Stab the sweet potato with a fork in several places. This will keep the potato from exploding in the microwave. Microwave sweet potato for 2 minutes on high; turn over and microwave for another 2 minutes. (CAUTION: Sweet potato will be hot! Use a paper towel or regular kitchen towel to turn the tuber.) Using a fork, check for tenderness. If sweet potato is still hard, continue microwaving for one minute intervals.
Dice half of a Granny Smith Apple and both slices of ham. When sweet potato is done, remove from microwave and using a knife, carefully slit down the center. Top potato with butter, brown sugar, apple and ham. Sprinkle with cinnamon, if desired.
Alternatives: Top with last night's roasted chicken; try dried apricots or other dried fruit, nuts, or bananas; consider using cooked veggies, such as asparagus tips or spinach. Sweeten with honey or white sugar. Go with turkey and dried cranberries to remind you of Thanksgiving dinner.
Sweet Potato w/ Diced Apples and Ham
1 medium sweet potato
1/2 Granny Smith apple
1 tsp butter
1 tsp brown sugar
1/2 tsp cinnamon or baking spice
2 slices of deli counter ham
Stab the sweet potato with a fork in several places. This will keep the potato from exploding in the microwave. Microwave sweet potato for 2 minutes on high; turn over and microwave for another 2 minutes. (CAUTION: Sweet potato will be hot! Use a paper towel or regular kitchen towel to turn the tuber.) Using a fork, check for tenderness. If sweet potato is still hard, continue microwaving for one minute intervals.
Dice half of a Granny Smith Apple and both slices of ham. When sweet potato is done, remove from microwave and using a knife, carefully slit down the center. Top potato with butter, brown sugar, apple and ham. Sprinkle with cinnamon, if desired.
Alternatives: Top with last night's roasted chicken; try dried apricots or other dried fruit, nuts, or bananas; consider using cooked veggies, such as asparagus tips or spinach. Sweeten with honey or white sugar. Go with turkey and dried cranberries to remind you of Thanksgiving dinner.
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