What are the benefits of sweet potatoes?
Sweet potatoes are an extremely healthy vegetable that provide many benefits. Here are some of the top benefits of adding sweet potatoes to your diet:
High in Antioxidants
Sweet potatoes are packed with antioxidants like beta-carotene, vitamin C, and vitamin E. Antioxidants help protect the body from free radicals and oxidative damage that can contribute to diseases like cancer and heart disease. The brightly colored orange flesh of sweet potatoes contains the antioxidant beta-carotene, which the body converts into vitamin A. Just one medium sweet potato provides over 100% of the daily recommended intake of vitamin A.
May Help Manage Diabetes
Sweet potatoes have a low glycemic index, meaning they do not cause sharp spikes in blood sugar levels. The fiber and complex carbohydrates in sweet potatoes help slow digestion and the release of sugars into the bloodstream. This makes them a diabetes-friendly food. Research shows sweet potatoes may help regulate blood sugar levels and improve insulin sensitivity.
High Source of Vitamin C
One medium sweet potato contains about 37 milligrams of vitamin C. This fulfills around 40% of the recommended daily intake for vitamin C. Vitamin C is an antioxidant that stimulates the immune system and aids collagen production for healthy skin and tissues.
Excellent Source of Potassium
Sweet potatoes are a rich source of potassium, with one medium sweet potato providing around 542 milligrams of potassium. Potassium helps balance electrolyte levels in the body. It also supports heart health by relaxing blood vessels and lowering blood pressure.
Contains Vitamin B6
Vitamin B6 helps the body break down proteins, fats and carbohydrates. It also supports eye and skin health. One medium sweet potato contains over a quarter of the daily recommended vitamin B6 intake.
High in Fiber
Sweet potatoes provide a substantial amount of fiber, with one medium sweet potato containing around 4 grams. Fiber supports digestion, heart health and stabilizes blood sugar levels. The fiber in sweet potatoes is also linked to reduced appetite and improved weight control.
Contains Manganese
Manganese supports bone health and helps metabolize carbs and cholesterol. Sweet potatoes are a valuable source of this mineral, with one medium sweet potato providing around 17% of the daily manganese needs.
Why can peeling sweet potatoes be difficult?
Sweet potatoes have some unique properties that can make peeling them challenging:
Thin, Delicate Skin
The skin on sweet potatoes is much thinner than regular potatoes. This delicate skin is easily torn and damaged when attempting to peel them.
Irregular Shape
Sweet potatoes do not have the same oblong, uniform shape as regular potatoes. Their irregular, rounded shape makes them difficult to get a straight peel.
Soft Flesh
The flesh of sweet potatoes is softer, moister and more dense compared to regular potatoes. Their soft flesh can tear away with the skin when peeling.
Small Size
Sweet potatoes are typically smaller than regular potatoes. Their petite size gives less surface area to work with when peeling.
Slippery Surface
There is often a thin film on the surface of sweet potatoes that creates a slippery texture. This makes getting underneath the skin tricky when peeling.
No Eyes to Start Peel
Regular potatoes have indented “eyes” that provide the perfect starting point to insert a peeler. Sweet potatoes lack these eyes, so it’s harder to find an easy starting point.
Step-by-Step Guide to Peeling Sweet Potatoes
Follow these simple steps for easy, fail-proof sweet potato peeling every time:
Step 1: Wash and Dry
Rinse the sweet potatoes under running water to remove any dirt. Dry them thoroughly with a paper towel. Make sure no moisture remains on the surface.
Step 2: Trim Ends
Trim a thin slice off each end of the sweet potato. This creates two flat, stable surfaces to balance the sweet potato on the cutting board while peeling.
Step 3: Cut Small Slits
Use a paring knife to cut several small slits around the sweet potato, about 1 inch apart. Make the slits approximately 1/4 inch deep.
Step 4: Boil 5 Minutes
Place sweet potatoes in a pot of boiling water and boil for exactly 5 minutes. No longer.
Step 5: Remove and Submerge in Ice Bath
After 5 minutes, immediately drain and submerge the sweet potatoes into an ice bath. Let cool completely. This firms up the flesh for easier peeling.
Step 6: Peel Skin
The skin should now peel off easily using a standard vegetable peeler. Start by inserting the peeler into one of the slits cut earlier to get under the skin.
| Cooking Step | Purpose |
|---|---|
| Wash and dry sweet potatoes thoroughly | Removes dirt and creates a dry surface for easy peeling |
| Trim ends to create flat, stable surfaces | Allows sweet potato to balance on cutting board without rolling while peeling |
| Cut small slits around sweet potato | Slits allow peeler to be easily inserted under skin |
| Boil for 5 minutes exactly | Softens skin for peeling while still keeping flesh firm |
| Submerge boiled sweet potatoes in ice bath | Stops cooking process to keep flesh firm and easy to peel |
FAQs About Peeling Sweet Potatoes
Should you peel sweet potatoes before cooking?
It is not absolutely necessary to peel sweet potatoes before cooking them, but peeling does make them easier to eat. The skins can sometimes taste bitter. Peeling them will result in a sweeter, smoother mashed or pureed texture.
Can you use a potato peeler on sweet potatoes?
Yes, a standard vegetable or potato peeler works well for peeling sweet potatoes. The Y-shaped peelers allow you to easily maneuver around the rounded shape of sweet potatoes. Make sure the blade is sharp for clean peeling.
Do you have to peel sweet potatoes for sweet potato fries?
Peeling is a must for sweet potato fries. The thin fries will overcook and burn if the skin is left on. Peel them first, then cut into fries and bake or fry. Leaving the skin on results in burnt, bitter fries.
Can you eat sweet potato skin?
Sweet potato skins are edible, but they are more fibrous and sometimes bitter tasting compared to the flesh. The skin contains beneficial nutrients like fiber and antioxidants, so you can eat them if you want. Just cook them thoroughly if consuming the skin.
Is there a special peeler for sweet potatoes?
There are some peelers specifically designed for sweet potatoes, such as the Kyocera Adjustable Sweet Potato Peeler. However, a standard swivel vegetable peeler works just as well. The key is to use a sharp blade and take care not to tear the delicate skin.
Tips for Working with Peeled Sweet Potatoes
Once you’ve achieved perfectly peeled sweet potatoes, follow these tips for keeping them in peak form:
Prevent Discoloration
To prevent peeled sweet potatoes from turning brown, place them in cold water with a little lemon juice or white vinegar until ready to use. The acidity prevents oxidation.
Cook Immediately
Try to use peeled sweet potatoes right away. The thinner skin allows moisture loss, causing the flesh to become dry and fibrous if left peeled too long.
Store in Water
If not using peeled sweet potatoes immediately, place them in a bowl of cold water and store them in the refrigerator. Change the water daily to keep them fresh for 2-3 days.
Freeze for Later Use
Peeled, cooked and mashed sweet potatoes freeze well for later use. Divide into usable portions and store in freezer bags or containers up to 6 months.
Puree When Soft
If the peeled sweet potatoes start becoming soft or limp, puree them into a smooth sauce or soup right away rather than letting them go to waste.
Creative Ways to Use Peeled Sweet Potatoes
Once you’ve perfected peeling sweet potatoes, try using them in these fun and delicious ways:
Candied Sweet Potatoes
Peel and cut sweet potatoes into spears, toss with brown sugar, butter and spices, then roast until caramelized.
Sweet Potato Gratin
Layer thinly sliced peeled sweet potatoes with cream and cheese, then bake until bubbly and golden.
Sweet Potato Fries
Peel, cut into wedges, toss with oil and spices, then roast in a hot oven until crisped and browned.
Mashed Sweet Potatoes
Boil peeled and chopped sweet potatoes until very tender, then mash with milk, butter, cinnamon and ginger.
Sweet Potato Soup
Saute onions and garlic, add peeled and chopped sweet potatoes and stock, then blend until velvety smooth.
Sweet Potato Bread or Muffins
Mix cooked, mashed sweet potatoes into the batter for moist and tender baked goods.
Sweet Potato Casserole
Mix cooked, mashed sweet potatoes with sugar, eggs, cream and spices, the top with crumb topping and bake.
Cauliflower Sweet Potato Mash
Blend cooked cauliflower and peeled, cooked sweet potatoes with herbs for a lower-carb mash.
Korean Sweet Potato Noodles
Use a spiralizer on peeled sweet potatoes, then lightly cook and toss with Korean gochujang sauce.
Sweet Potato Salad
Dice cooked sweet potatoes, combine with vinaigrette dressing, celery, onions, parsley and nuts.
Storing Peeled Sweet Potatoes
Properly storing peeled sweet potatoes keeps them fresh and ready to use in recipes:
Whole Peeled Sweet Potatoes
Place whole peeled sweet potatoes in a container with cold water to cover. Store in the refrigerator up to 5 days, changing the water daily.
Cut Sweet Potatoes
Place cut sweet potato pieces or slices into cold water to cover. Store in an airtight container in the refrigerator up to 5 days.
Cooked Sweet Potatoes
Refrigerate cooked, peeled sweet potatoes in an airtight container up to 4 days. Or freeze mashed sweet potatoes up to 6 months.
Canned Sweet Potatoes
Home canned sweet potatoes last up to 12 months. Choose a pressure canner and follow proper pressure canning safety.
Dehydrated Sweet Potatoes
Use a dehydrator or low oven to dehydrate thin sweet potato slices until crispy. Store in an airtight container up to 1 year.
Pickled Sweet Potatoes
Peel, cut into chunks, boil, and pickle with vinegar and spices. Refrigerate up to 3 months.
Sweet Potato Flour
Dehydrate peeled, chopped sweet potatoes, then blend into flour. Store sealed in the freezer up to 1 year.
Conclusion
With their delicate skin and irregular shape, sweet potatoes can be tricky to peel. But using the right technique ensures perfectly peeled spuds every time. Boiling them briefly, shocking in an ice bath, and peeling while still warm results in fast, easy peeling without wasting any precious flesh. Stored properly and used creatively in recipes, peeled sweet potatoes make a tasty, nutritious addition to any meal. Experiment with new ways to cook and enjoy these tasty, versatile vegetables.