The Daily Southerner, Tarboro, NC

September 12, 2012

Sweet Potato Time

The Daily Southerner
Karen Freeman

TARBORO — It's time for us to dig up our sweet potatoes. I will can some of them. I will make sweet potato butter from some of them. That still leaves a lot of sweet potatoes to use up. So, each year I look for new recipes for the sweet potatoes. I hope that you enjoy these.

The first one is an old family favorite. My Aunt Daisy has been gone for several years now. But, boy could that woman cook! Everything she made was golden but her sweet potato pie was to die for. I hope you enjoy this as much as my family does.

I'm eating a lot of salads these days. I'm trying to get in shape. So, I'm walking and running (mostly walking) and eating more healthy. This will jazz up your salad! Sweet potatoes and bell peppers that are roasted and then added to your salad.

The third recipe is apple and sweet potato hash browns. Have you ever thought of making has browns from sweet potatoes? If not, give it a try. I don't think you will be disappointed.

The last one is a frittata. I love frittatas. This one could be meal all by itself! Just pair it with some fresh fruit and you have a wonderful breakfast or brunch.

Apple and Sweet Potato Hash Browns

2 tbsp canola oil

1 large granny smith apple, peeled and sliced into thin matchsticks

1/2 Cup thinly sliced onion

3 medium sweet potatoes, cut into thin matchsticks (about 2 cups)


In a large skillet, heat 1 teaspoon oil over medium-high heat. Add apple and onion and cook until soft (about 4 minutes). Set aside in a covered bowl.

Add 1 tablespoon oil to skillet. Spread potatoes in pan in an even layer and press them down lightly with a spatula. Cook until golden brown on the bottom (about 5 minutes). Drizzle with remaining oil and flip potatoes. Cook for about 5 more minutes.

Add apple and onion mixture to potatoes and heat through. Sprinkle with cinnamon and add salt and pepper to taste.

Roasted Sweet Potato Salad

2 tablespoons olive oil

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

2 pounds sweet potatoes, scrubbed and cut into 1" chunks

2 large red bell peppers, cut into 1" pieces

2 tablespoons white balsamic or white wine vinegar

1 pound spinach or arugula, torn into bite-size pieces

Preheat the oven to 425 degrees F.

In a large roasting pan, combine the oil, salt, and black pepper. Add the sweet potatoes and bell peppers and toss to coat well. Roast, stirring occasionally, for 40 minutes, or until the potatoes are tender. Remove from the oven and stir in the vinegar.

Place the spinach or arugula in a large serving bowl. Add the potato mixture and toss to coat well. Serve immediately.

Sweet Potato Frittata

1 medium sweet potato

1 sweet, mild onion, such as Maui or Vidalia

1 green bell pepper

1 tablespoon vegetable oil

3/4 cup sliced, julienned country ham

1 Tbsp. butter

6 eggs

salt and pepper to taste

Peel sweet potato; cut into ?-inch cubes. Blanch sweet potato cubes in boiling, salted water to cover until tender, about 8 minutes; drain and set aside. Chop onion and green pepper. Heat oil in omelet pan; sauté onion and bell pepper until tender, about 2 minutes. Stir in cooked sweet potatoes and ham. Sauté 1 minute.

Melt butter in omelet pan. Beat eggs and season with salt and pepper. Pour eggs into omelet pan and stir with a fork. Cover pan and cook about 3 minutes to set egg. Uncover and place pan under hot broiler until top of frittata is firm, about 1 minute.

Loosen with a rubber spatula and slide onto serving plate. Serve hot or at room temperature.

Aunt Daisy’s Sweet Potato Pie

4 - 5 large sweet potatoes peeled and sliced lengthwise

1 1/2 sticks butter

Nutmeg and cinnamon

1 cup sugar

1/2 cup milk

Pie crust or biscuit dough for the sides of the pan and the top

Lightly spray the pan and place pie crust/biscuit dough on the sides only. (keep remainder in fridge until you are ready to use it).

Line the bottom of the pan with potatoes and sprinkle with sugar, nutmeg and cinnamon.  Place a few pats of butter on top. Repeat until the pan is full.

Add the milk.

Mix bread dough or use pie crust to place on the top and seal with the sides. Put a few slits in the top.

Cover and bake at 375 for about 45 – 50 minutes. Uncover and let it brown.

Aunt Daisy always made her dough the day before and kept it in the fridge.

Did You Know?

Interesting Sweet Potato Facts


Sweet potatoes are high in Beta Carotene and vitamins E and C.

Sweet potatoes are a good source of fiber when eaten with the skin on.

Sweet potatoes offer other nutrients such as potassium, iron and vitamin B-6

Sweet potatoes can be:








Eaten Raw

Sweet potatoes are roots, compared to regular potatoes which are tubers (underground stems).

Our first president, George Washington grew sweet potatoes on his farmland in Mount Vernon, Virginia.

George Washington Carver, a famous scientist, developed 118 products from sweet potatoes including glue for postage stamps and starch for sizing cotton fabrics.

North Carolina is the leading producer of sweet potatoes in the United States, producing around 40% of the national supply.  Most of the production is concentrated east of Interstate 95.

Sweet potatoes are the official vegetable for North Carolina.

Sweet potatoes are an excellent way to eat healthy!  They are fat-free and cholesterol-free.

Sweet potatoes have unique health benefits!  They are loaded with vitamins A, C and E - antioxidants that can help prevent heart disease and cancer, bolster the immune system and even slow aging by promoting good vision and healthy skin.  They have been recently reclassified as an "antidiabetic" food.  They are anti-inflammatory and can protect against emphysema.

Sweet potatoes are high in Beta Carotene.  They are an excellent source of copper, manganese, potassium, iron and vitamin B-6.

Sweet potatoes are a superfood and they taste great!  They are excellent accompaniments to poultry, pork, beef, lamb or seafood.  They can also be substituted in virtually any recipe that calls for apples, squash or white potatoes.