sweet country cookin'

RECIPES

Our Sweet Potatoes are a . . . Vegetable for all Seasons!
Did you know that our sweet potatoes can be prepared in a variety of ways: baked, microwaved, steamed, boiled, mashed, French fried, toasted, or even eaten fresh! Here are some recipes to show you how to prepare soups, salads, breads, side dishes, and delicious desserts with sweet potatoes from Godwin Produce.

"Nature’s Health Food"

Did you know that? One cup of cooked sweet potatoes provides 30 mg (50,000 IU) of beta carotene (Vitamin A). It would take 23 cups of broccoli to provide the same amount. Sweet potatoes have four times the US Recommended Daily Allowance (USRDA) for beta carotene when eaten with the skin on. Sweet potatoes are a great source of vitamin E. Most vitamin E- rich foods, such as vegetable oils, nuts, and avocados, contain a hefty dose of fat. Just two-thirds of a cup of sweet potatoes provides 100% of the USRDA for vitamin E, without the unwanted fat and provides many other essential nutrients including vitamin B6, potassium, and iron. Sweet potatoes are a good source of dietary fiber, which helps to promote a healthy digestive tract. Sweet potatoes have more fiber than oatmeal. Sweet potatoes are virtually fat-free, cholesterol-free, and very low in sodium. A medium sweet potato has just 118 calories. For more detailed information on the nutrition of sweet potatoes,  check the NC SweetPotato Commission site.

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DESSERT: Mama's Sweet Potato Pie

   Charlotte Godwin's sweet potato pie is famous in the heart of North Carolina. As the wife of the owner, Anthony Godwin, "Mama" knows that to make the best pie around, you have to start with the very best sweet potatoes - and that's the real reason why Anthony works so hard to grow the highest quality sweet potatoes anywhere.

Ingredients:

• 1 (9-inch) pie shell

• 2 C. mashed, cooked sweet potatoes 

• 1 C. brown sugar

• 1/2 C. butter or margarine

• 1-1/2 tsp. cinnamon

• 1/2 tsp. nutmeg

• 1/4 tsp. salt

• 3 eggs, separated

• 1 C. evaporated milk

Combine mashed sweet potatoes, brown sugar and butter; cream well. Add spices, salt, beaten egg yolks and milk; mix well. Beat egg whites until stiff; fold into sweet potato mixture. Pour into unbaked pie shell. Bake at 350 degrees for 60 to 70 minutes or until silver knife inserted at edge comes out clean. Service with whipped cream, if desired.

SIDE DISH: Sweet Potato Casserole

Ingredients:

• 3 C. mashed sweet potatoes

• 1 C. sugar

• 2 eggs

• 1/3 stick melted margarine or butter

• 1/2 C. milk

• 1 tsp. vanilla

Mix potatoes, sugar, eggs, margarine, milk and vanilla together. Pour into a greased baking dish.

• 1 C. brown sugar

• 1/3 C. flour

• 1/3 C. softened margarine

• 1 C. nuts

• 1 C. coconut

Mix together and sprinkle over potato mixture. 

Bake at 350 degrees for 25 to 30 minutes

BREADS: Sweet Potato Bread (Muffins)

Ingredients:

• 2 C. cooked, mashed sweet potatoes

• 3 C. sugar

• 1 C. salad oil

• 4 eggs, beaten

• 3-1/2 C. self-rising flour

• 2 tsp. baking powder

• 1 tsp. cinnamon

• 2/3 C. water

• 1/2 C. nuts, if desired

Cream together sugar and oil. Add eggs and potatoes. Mix dry ingredients. Gradually alternate with water, ending with flour. Add nuts, if desired. Bake in 2 greased loaf pans 1hr. in preheated 350 degree oven. Serves 18 to 20.

For muffins, put into lined or greased muffin tins and bake for 25 minutes in 400 degree oven.

SOUPS: Golden Glow Soup

Ingredients:

• 1 Tbsp. canola oil

• 1 sweet onion, chopped

• 2 cups peeled, chopped carrots

• 11/3 cups peeled, chopped Sweet potato (1 large)

• 2 cups Tropicana orange juice

• 3 cups fat-free chicken broth

• salt and pepper as needed

• 1/4 cup low or nonfat sour cream

• 1/4 cup slice scallions

    Heat oil in a soup pot, add onions and carrots; sauté 34 minutes stirring often until glazed. Add Sweet potatoes, orange juice, and chicken broth and bring to a boil. Reduce heat and simmer soup over medium heat 25 - 30 minutes or until vegetables are tender.

    In a blender puree soup and adjust seasoning. Divide among four bowls and top each with 1 Tbsp. sour cream and 1 Tbsp. chopped scallions.

SALADS: Sweet n' Sour Slaw

Ingredients:

• 2 cups Raw Sweet Potatoes, cut into julienne strips

• 3/4 cup Celery, cut in julienne strips

• 1/4 cup Thinly sliced green onions

• 2 tbsp. Toasted sesame seeds

• 1/4 tsp. Salt

• 1/8 tsp. Coarsely cracked pepper

• 1/4 cup Oil

• 2 tbsp. Lemon Juice

• 1 tbsp. Honey

In bowl, cover Sweet Potatoes with ice water. Let stand several minutes; drain. In clean bowl, combine Sweet Potatoes with remaining ingredients. Toss to blend. Chill until ready to serve to four (4) people.