The bright

orange color of sweet potatoes tips us off to their carotenoids. These

phytonutrients are antioxidants that may help prevent some types of cancer

and diseases of aging by disabling the free radicals that damage the body's

cells and tissues.

Beyond its

work as an antioxidant, vitamin A helps with normal vision in low light

and protects us from infections by keeping skin and tissues in the mouth,

stomach, intestines and respiratory tract healthy. Vitamin C is needed

for a strong immune system, and healthy gums and connective tissues.

Sweet potatoes

are a good source of potassium and low in sodium, which is more good news

for health conscience folks. Diets rich in foods that are good sources

of potassium and low in sodium may reduce the risk of high blood pressure

and stroke.

But the best

news about sweet potatoes is that they are delicious, easy to fix and

available every day of the year. There are dozens of ways to fix sweet

potatoes. These are some favorites:

Slice sweet

potatoes into 1/2- inch thick pieces and lightly coat with vegetable oil.

Bake at 350 degrees in a single layer on a baking sheet for 20 to 30 minutes.

Bake them next to seasoned, boneless chicken breasts or fish fillets for

a really easy meal that just needs a salad to make it perfect.

Add cubed

sweet potatoes to soups and stews. They cook quickly, so add one-inch

cubes about 15 to 20 minutes before serving.

Peel and slice

sweet potatoes into 1/4 inch rounds and layer with apple slices or canned

mandarin orange sections in a shallow baking dish. Dot with a little margarine.

Cover and bake at 350 degrees for about 30 minutes until tender. A touch

of cinnamon and ground ginger is very nice in this recipe.

But the hands

down favorite in my home is baked sweet potatoes and a selection of toppings

that includes everybody's favorite.

Bake or microwave

the sweet potatoes. Prick the skin and bake at 400 degrees for 40 to 50

minutes or microwave on high power three to six minutes until done.

Split open,

add your favorite topping and enjoy. Excellent choices for toppings include:

· Canned,

crushed pineapple.

· Warm

honey and chopped pecans.

· Cranberry

sauce and toasted sliced almonds.

· Garlic

and rosemary sautéed in light olive oil.

· Vanilla

flavored yogurt and cinnamon sugar.

· Warm

applesauce and walnuts.

One plain medium

sweet potato (5 inches long and 2 inches in diameter) has: 123 calories;

2g protein; 0g fat; 28g carbohydrate; 0g cholesterol; 3g fiber; 11mg sodium.

For more information

on sweet potatoes and other fruits and vegetables go to: www.ncsweetpotatoes.com ,

www.5aday.com , or www.aboutproduce.com .

Elizabeth Pivonka,

Ph.D.

President, Produce

for Better Health Foundation

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