Sweet potatoes, native to Central and South America, are sweet, nutritious tubers. They are distinguished by their thin skin and soft, orange flesh. Versatile in the kitchen, they can be cooked, grilled, fried or even mashed. Rich in vitamins, minerals and antioxidants, sweet potatoes are a delicious and healthy addition to any diet.

The history of sweet potatoes goes back thousands of years to Central and South America, where they were cultivated by indigenous populations. The first records of their cultivation date back over 5,000 years to Peru. Spanish explorers discovered the tuber during their travels in South America and introduced it to Europe in the 16th century.

Sweet potatoes were then transported to other parts of the world by European settlers, notably Africa, Asia and the Pacific islands. Over time, they became a staple food in many cultures, thanks to their ability to grow in a variety of conditions and their high nutritional value. Today, sweet potatoes are appreciated for their sweet taste, soft texture and numerous health benefits. They are eaten cooked, grilled, fried or even used in desserts.

Nutritional highlights of sweet potatoes

Sweet potatoes are incredibly nutritious foods, offering a variety of health benefits. Here are just a few of their nutritional highlights:

1. Rich in vitamins and minerals Rich in vitamins and minerals: Sweet potatoes are an excellent source of vitamin A, vitamin C and several B-complex vitamins, including vitamin B6. They also contain minerals such as potassium, manganese and copper, which are essential for healthy body function.

2. Dietary fiber Sweet potatoes are rich in dietary fiber, which promotes digestive health by regulating intestinal transit, preventing constipation and promoting a feeling of prolonged satiety, which can be helpful for weight management.

3. Low glycemic index Despite their sweet taste, sweet potatoes have a relatively low glycemic index, which means they don't cause significant blood sugar spikes after consumption. This makes them a wise choice for people watching their blood sugar levels, especially diabetics.

4. Antioxidants : Sweet potatoes are rich in antioxidants, such as beta-carotene and vitamin C, which help protect cells against free radical damage, reducing the risk of chronic diseases such as heart disease and cancer.

5. Source of carotenoids The orange color of sweet potatoes is due to their high content of carotenoids, notably beta-carotene, which is converted to vitamin A in the body. Vitamin A is essential for healthy vision, skin health and immune function.

Choosing and storing sweet potatoes

Choosing sweet potatoes

When choosing sweet potatoes, follow these tips to select the best ones:

1. Appearance Appearance: Look for sweet potatoes that are firm, smooth and free of blemishes, cuts or signs of rot. Avoid those with bruises, soft spots or signs of discoloration.

2. Size and shape Size and shape: Choose medium to large sweet potatoes, as they tend to be easier to peel and cut. Look for tubers with a regular shape, without major deformations.

3. Skin The skin of sweet potatoes should be evenly coloured, with no areas too pale or too dark. Smooth-skinned sweet potatoes are generally preferable.

4. Hardness Squeeze sweet potatoes lightly to ensure firmness. Avoid those that give way under light pressure, as they may be too ripe or too soft.

Sweet potato storage

Once you've chosen your sweet potatoes, here's how to store them:

1. Cool, dry place Store sweet potatoes in a cool, dry, well-ventilated place. Ideally, they should be stored in a basket or mesh bag to allow good air circulation.

2. Avoid refrigeration Sweet potatoes should not be refrigerated, as this can alter their texture and taste. Instead, keep them in a pantry or cupboard at room temperature.

3. Regular inspection Check your sweet potatoes regularly for signs of spoilage, such as soft spots or mold. Remove damaged tubers to prevent rot from spreading to others.

Tips for preparing sweet potatoes

Here are a few tips for preparing sweet potatoes:

1. Peeling and cleaning Start by thoroughly washing the sweet potatoes under running water to remove any dirt. Next, you can choose to peel them or simply brush them to remove dirt from the skin. Peeling is optional, but may be necessary for certain recipes or according to your preferences.

2. Cut Cut sweet potatoes into uniform pieces for even cooking. Cubes, slices or wedges are common options, depending on how you plan to use them. Be sure to cut pieces of similar size so that they cook evenly.

3. Cooking Cooking: Sweet potatoes can be cooked in a variety of ways, including boiled, roasted, steamed, fried or even microwaved. Choose the cooking method that best suits your recipe and preferences.

4. Seasoning Before cooking sweet potatoes, you can season them with spices, herbs, olive oil, salt and pepper for added flavor. Feel free to experiment with different combinations of seasonings to discover new tastes.

5. Uses Sweet potatoes are versatile and can be used in a wide variety of recipes. They can be added to soups, stews, vegetable stir-fries, salads, purées, breads, muffins, desserts and much more.

6. Storage If you have leftover cooked sweet potatoes, store them in an airtight container in the refrigerator. They generally keep for a few days. You can also freeze cooked sweet potatoes for later use.

Why choose organic sweet potatoes?

There are several advantages to choosing organic sweet potatoes:

1. Fewer pesticide residues Organic sweet potatoes are grown without the use of synthetic pesticides or chemical fertilizers. By choosing organic sweet potatoes, you reduce your exposure to pesticide residues, which can benefit your long-term health.

2. Better nutritional quality Organic sweet potatoes are often richer in nutrients than those grown conventionally. Studies have shown that organic foods can contain higher levels of vitamins, minerals and antioxidants, which can contribute to a more nutritious diet.

3. Protecting the environment Organic farming promotes sustainable agricultural practices that preserve soil health, biodiversity and water resources. By choosing organic sweet potatoes, you support environmentally-friendly growing methods that reduce the use of harmful chemicals and preserve local ecosystems.

4. Better taste and flavour Many food lovers claim that organic sweet potatoes have a stronger taste and more authentic flavor than those grown conventionally. This may be due to cultivation practices that prioritize soil health and biodiversity.

5. Support for local farmers By choosing organic sweet potatoes, you're often supporting local farmers committed to sustainable farming practices. This can help strengthen local economies and promote more ethical, environmentally-friendly farming models.

Recipes with Sweet Potatoes