MÄNI'S BAKERY CAFÉ

SWEET POTATOES...They aren't just for holidays anymore!

They've been around since prehistoric times. These relatives of the Morning Glory were cultivated in America even before the European Colonization. They come in different shades, from pale yellow, pink and red, to the orange varieties sometimes referred to as "Yams". (A true Yam is a rough and scaly, starchy root of the Discorea genus that is actually low in beta carotene!) They are Sweet Potatoes, and they're not related to potatoes at all!

A staple during the Revolutionary and Civil Wars, these roots staved off the hunger of many generations. They were even sliced, dried, parched, ground and brewed as a substitute for coffee in the South in the lean Civil Wars years. In the early part of the Twentieth Century, sweet potato consumption was almost five times more per capita than in recent times.

Why, if sweet potatoes were actors in modern Hollywood, they'd be those certain character actors so overly identified with just one or two roles, that nobody wants to see them in anything else. What if Tom Hanks had only been allowed to play roles like "Kip Wilson" in Bosom Buddies? Fortunately, in Hollywood, character actors do occasionally cross over into leading roles. So, having said all that: "For Your Consideration...The Sweet Potato...from B-list veggie to A-list Super Food!"

Sweet potatoes received top awards in different studies concentrating on the nutritional benefits of vegetables. In one such survey, the Nutrition Action Health Letter scored 58 veggies according to percentages of RDA (Recommended Daily Allowance) for six nutrients (vitamins A & C, folate, iron, copper and calcium) plus fiber. The sweet potato secured 582 points, with it's nearest competitor, a raw carrot, coming in far behind at 434. Sweet potatoes are a good source of Vitamin E, and 2/3 of a cup is 100% of the USRDA, without the unwanted fat most E-rich foods contain. One cup of sweet potatoes contains about 30 mg (50,000IU) of beta carotene (Vitamin A). Compare that to the 23 cups of broccoli required to achieve the equivalent. Potassium plays a major role in maintaining fluid and electrolyte balance and cell integrity, and sweet potatoes are among the top three richest sources, as well as providing other nutrients including Vitamin B6 and Iron.

A medium sweet potato has about 118 calories, is practically fat-free, cholesterol-free, very low in sodium, and if eaten with the skin, offers more fiber than oatmeal. With a low glycemic index ranking, sweet potatoes won't jack up your body's insulin levels as much as other carbohydrates with a higher rank. This means that blood glucose levels remain low and steady...good news for diabetics, the weight-conscious, and people who care about healthy eating. Foods with high glycemic index ratings increase appetite and possibly lead to mood swings and weight gain. With all these attributes, this former butter-brown-sugar-added-marshmallow-topped-o nly-for-the-holidays dish should be eaten often and year-round!

Start enjoying this veritable nutritional powerhouse on your next visit to Mäni's Bakery Café. Order our new "Yam Breakfast Wrap"...black beans, eggs or tofu, avocado and our own homemade Pico de Gallo salsa, all rolled up in a whole wheat tortilla. Or try our latest menu addition, "Wham Bam Yams", roasted with garlic, curry and spices to a savory perfection (pictured above)! They're both..."Yam-azing"!

Sources:
www.foodreference.com
www.ncsweetpotatoes.com
www.newstarget.com

photo by Noah York