Sweet Potatoes

A root vegetable that is low in sodium and high in potassium, making it an excellent DASH diet staple for meals and side dishes.

Vegetables
#low-sodium#high-potassium#versatile#pantry-staple#budget-friendly

Nutritional Information

Calories 112 per 1 medium (130g)
Sodium 70mg per 1 medium (130g)
Potassium 438mg per 1 medium (130g)
Fiber 3.9g per 1 medium (130g)

Introduction

Sweet potatoes are a root vegetable that is low in sodium and high in potassium, making them an excellent DASH diet staple for meals and side dishes. With their natural sweetness and versatility, sweet potatoes can be baked, roasted, mashed, or steamed, providing a nutrient-dense foundation for heart-healthy meals.

Health Benefits

  • Naturally low in sodium
  • High in potassium as part of a balanced diet
  • Provides fiber as part of a balanced diet
  • Rich in beta-carotene (vitamin A)
  • Contains nutrients that may contribute to overall wellness

Preparation & Cooking

Sweet potatoes can be prepared in several ways to suit different dishes. Baking whole sweet potatoes creates a tender, naturally sweet result. Roasting cubed sweet potatoes with herbs and a small amount of olive oil brings out their natural flavors. They can be mashed for side dishes, steamed for a lighter preparation, or added to soups and stews. The natural sweetness makes them versatile in both sweet and savory applications.

Storage

Sweet potatoes should be stored in a cool, dark place (not in the refrigerator) where they will keep for 2-3 weeks. Keep them dry and avoid storing them near onions, which can cause them to spoil faster. Don't refrigerate sweet potatoes until they are cooked, as cold temperatures can affect their texture and flavor. When storing, check periodically for any signs of sprouting or shriveling.

Cooking Tips

  • Look for firm sweet potatoes without soft spots or blemishes
  • Different varieties available (orange, white, purple) - all work well
  • Avoid any signs of sprouting or shriveling when purchasing
  • Natural sweetness makes them versatile in both sweet and savory dishes
  • Sweet potatoes pair well with cinnamon, herbs, and olive oil