Remember that classic school lunch favorite, tater tots? Well, we have just the update for you: sweet potato tots. The perfect fall side dish with a hint of nostalgia included in every bite.

“The Vitamin A Sweet Potato”

The nutritional value of the sweet potato is unbeatable! It is rich in complex carbohydrates, fiber, vitamins B-5 and B-6 and manganese. It also carries an enormous amount of vitamin A, depending on the brightness of the orange center. In some cases, one sweet potato provides up to 90 percent of the daily value of vitamin A! All these extra vitamins are great to stock up on when entering the cold, sickly months of winter. Stay healthy this season with an abundance of sweet potatoes in your diet.

Origin of the Sweet Potato

Odds are you tried a sweet potato-dish at some point in your life (unless you are a picky eater or have dietary restrictions). It is a common addition to diets during the fall and winter. The sweet potato is a large, starchy, sweet-tasting root vegetable that has been around for thousands of years. It is native to Central America or South America, where the tropical climates and sufficient water supply support its growth. It grows in more temperate conditions, such as the northern United States and parts of China. Most of Vermont sweet potatoes grow regionally.

Bringing it to Your Table

The sweet potato can be prepared and enjoyed in many ways. It can be cut and fried into sweet potato fries, baked whole, boiled, steamed, and even mashed to compliment a popular fall dessert. The list goes on and on of delicious ways to bring sweet potatoes to your table and into your diet.

It also pairs well with certain condiments and spices like butter and brown sugar, cinnamon, and nutmeg, too. You can also add it to any meal with meat or other vegetables, or any dish where you are looking to add a little sweetness. Yum!

Sweet Potato Tots

5
  • 1 1/4lbsweet potatoes, peeled and shredded
  • 1 1/4cupsgarbanzo beans
  • 1 1/2Tbspvegetable oil
  • 1/4tspsalt
  • 1/4tspgranulated garlic
  • 3Tbspgreen onions, finely diced
  • 1/8tspground pepper
  • 1/4tsponion powder
  • 1/4tspcinnamon
  • 1Tbspall-purpose flour
  1. Spread shredded sweet potato on a baking sheet and cook until slightly tender.
  2. Puree garbanzo beans, including liquid, in a food processor until smooth.
  3. Combine sweet potatoes, garbanzo beans, oil, green onions, flour, and spices in a bowl. Mix well and refrigerate for 40 minutes.
  4. Use a scoop to drop mixture 1-inch apart on a lined baking sheet. Lightly flatten tots.
  5. Bake at 400 degrees until lightly browned, ~10 minutes
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For more on sweet potatoes, including recipes, book recommendations, and fun activities for kids, check out the Vermont Harvest of the Month website.

Get more recipes from the UVM Medical Center. View our Recipe Collection by clicking here. 

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