Wednesday, March 27, 2013

What's for Lunch: Sweet Potato w/ Diced Apples and Ham

Since we are staying away from sandwiches this week, consider the humble sweet potato.  Born in South America, the sweet potato was the first potato Europeans sent back home, across the Atlantic.  There are literally countless varieties still being grown in Peru today.  But our super market sweet potato is still pretty special.

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.


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