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Like all things orange, Sweet Potatoes are a good source of Vitamin B6 and Vitamin C, but they are also a good source of magnesium, which is the relaxation and anti-stress mineral. Sweet potatoes have launched back onto the culinary scene in salads, mashes and even replacing potatoes as chips and wedges.
Also called Kumara or Yams, Sweet potatoes are a semi-tropical species and much of WA’s supply comes from Kununurra, Broome and Carnarvon, with some production from the Perth surrounds from December to March.
Look for firm, plump tubers with no signs of dehydration. Store in a cool, dark place for up to 2 weeks, but once cut, store in the fridge and use within the 3-4 days.
There is plenty of goodness in the skin, so scrub and cook whole or sliced. Alternatively peel, boil or steam, and then mash.
Sweet potatoes are one of the most nutritious of all the vegetables, high in Vitamin C they are also high in Vitamin A, calcium, folate, potassium and beta-carotene.
|Nutrient||Value per 100 g|
|Energy, including dietary fibre||297||kJ|
|Available carbohydrate, without sugar alcohols||14.1||g|
|Available carbohydrate, with sugar alcohols||14.1||g|
|Dietary folate equivalents||11||ug|
|Beta carotene equivalents||6775||ug|
|Tryptophan (mg/g N)||103||MN|