Seasonal Spotlight: Sweet Potatoes

If you haven’t yet this season, it’s time to get your sweet potato on!

Did you know that North Carolina is the number one sweet potato producing state in the United States? It’s the official state vegetable! - and, if you live in NC, it’s a great reason to buy locally grown sweet potatoes. When are they in season you might ask? Harvest usually begins in August or September and properly cured and stored sweet potatoes can last throughout the winter months and into early spring. Delicious sweet potatoes are still available now at my local farmers market (Hey, Greensboro Farmer’s Curb Market!)

Sweet potatoes are most commonly orange, but other varieties are white, purple or yellow. They are packed full of nutrients- a rich source of fiber, as well as an array of vitamins and minerals including iron, calcium, selenium, and they're a good source of most of our B vitamins and vitamin C. They are also high in an antioxidant known as beta-carotene, which converts to vitamin A once consumed. *Pro tip: carotenoids are fat soluble, so add a little fat to your sweet potatoes to aid in absorbtion of beta carotene and boost the flavor!

There are so many ways to prepare sweet potatoes. I tend to veer in the savory direction, and one of my favorite recipes is below. This version is adapted from a recipe by Mark Bittman. I make it often and alter it, depending on what I have on hand. I’ll link the original recipe here (https://cooking.nytimes.com/recipes/1012795-roasted-sweet-potato-salad-with-black-beans-and-chile-dressing), and my version is below with ingredients that I found at my local farmers market this last fall.

I hope you’ll give it a try, and let me know what you think!

Roasted Sweet Potato Salad

Adapted from Mark Bittman

Ingredients:

1 pound sweet potatoes, cut into 1/4 inch cubes (peeled or not- your choice!*)

1 small red onion, diced

4 tablespoons olive oil, divided

1/2 teaspoon salt + pepper, divided

juice & zest from 1 lime

1 garlic clove, minced

1/4 teaspoon chili powder

1/4 teaspoon cumin

1 cup black beans, cooked (or canned, rinsed and drained)

1/2 cup bell peppers, seeded & diced

1/4 cup cilantro, chopped

1/4 cup parsley, chopped

optional: 1/4 cup toasted pumpkin seeds; crumbled feta

Directions:

1. Preheat oven to 400 degrees.

2. Place sweet potatoes in a large bowl. Drizzle 1 tablespoon olive oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Toss to combine, and spread in a single layer on a baking sheet. Roast until tender, about 35 to 40 minutes. You may need to turn potatoes occasionally to ensure even browning.

3. In another small bowl, add diced red onion. Drizzle 1 tablespoon olive oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Toss to combine, and spread in a single layer on a baking sheet. Roast until tender and lightly browned, about 15-20 minutes. Alternatively, you can add the onion to the same pan with the sweet potatoes about halfway through the sweet potato cook time.

4. Meanwhile, in a small jar with a lid, combine 2 tablespoons olive oil, lime juice, lime zest, minced garlic, chili powder, and cumin. Shake well until combined.

5. Once the sweet potatoes and onion are cooked, transfer them to a large bowl. Add black beans, bell peppers, cilantro, and parsley. Give the dressing a good shake again, and drizzle over the salad. Toss until combined. Add optional toasted pumpkin seeds and feta. Serve warm or at room temperature.

*I often leave the skin on, especially when vegetables are organic or grown sustainably. There are added nutritional benefits (like fiber and potassium) in the skins.