Sweet Potato and Beet Hash Recipe (2024)

FAQs

Are beets or sweet potatoes better for you? ›

Why is Beetroot better than Sweet Potato? Significantly more quercetin content per 100g. Vastly more luteolin per 100g.

Sweet potatoes and sugar beets are root vegetables with distinct differences. Sweet potatoes (Ipomoea batatas) have a naturally sweet and earthy flavor, are rich in fiber, vitamins, potassium, and manganese. Sugar beets (Beta vulgaris) are primarily used for sugar production and have a crisp texture.

Make sure you use a sharp chef's knife, sweet potatoes can be a little tricky to cut because they are thick. Soak in Ice Water– After you cut the fries, soak them in an ice water bath. This is an extra step, but a necessary step to remove some of the starch from the potatoes.

The oxalates found in beets can increase your uric acid level, meaning that too many beets can lead to gout. To avoid this, stick to no more than a single half-cup serving of beets per day.

Packed with nutrition, beets have antioxidants like betalains that fight cell damage and inflammation, potentially offering protection against cancer and heart disease. Health benefits of beets include more stamina during exercise, heart disease and stroke prevention, and lower blood pressure.

Sugar beets are not commonly consumed due to their sweet, bland flavor and are primarily used to produce sugar. Though rarely seen in fresh markets, some home gardeners do cultivate and eat the variety. Sugar beets can be consumed raw when young and are grated and sliced into green salads.

Moreover, beets are low in calories with zero cholesterol and a small amount of fat. However, the root is high in sugar and carbohydrates, so while you can consume the greens on top of the root in unlimited quantities, you should only have the root a few times a week. Beets are best from early spring to late fall.

Root crops such as beets and parsnips work well with Sweet potatoes. Lemon balm attracts parasitic wasps and hoverflies and can help manage all the worms affecting Sweet potatoes. Summer savory helps to confuse and repel the Sweet potato weevil.

This step is commonly missed in making homemade fries, but it might be one of the most important! Soaking your fries in cold water helps remove excess starch, which allows for crispy, golden fries! The cold water bath also helps the french fries retain their shape and contributes to a fluffy inside.

Yes, you can eat sweet potato skin, whether it's an orange, white or purple sweet potato. So the next time you make sweet potatoes, try keeping the skin on. Not only will it save you prep time and add a textural component to the dish, but there are also nutritional benefits to leaving the peel on.

Why do you soak sweet potatoes in water before air frying? ›

Some recipes call for soaking the sweet potatoes in water before cooking them to help remove some of the starch and make them more crispy but have found that this step isn't necessary for sweet potatoes as they don't have as much starch as regular potatoes.

And, if you're worried about nutrients. Don't. All foods lose some of their nutritional value once they've been cooked. But, microwaved sweet potatoes actually retain more of their nutrients as opposed to boiled sweet potatoes.

Baking whole sweet potatoes in the oven or cutting them into cubes and roasting them caramelizes the potatoes' starchy flesh, making it sweeter and giving it a silky smooth texture. Even if you are making mashed sweet potatoes, they will taste better with oven-cooked potatoes.

Eating a sweet potato post-workout is ideal as they contain copper, which can help replenish energy levels and protect the cardiovascular, nervous and skeletal system. It also strengthens the tendons needed to lift weights. Just one cup of baked sweet potato contains 36% of your daily copper needs.

“Beets are unique for their cardiovascular and heart health benefits,” says registered dietitian Sarah Thomsen Ferreira, RD. “Due to a combination of compounds found in beets, they are able to enhance blood flow, improve the health of arteries, support lower hom*ocysteine levels and reduce LDL cholesterol.”

CSPI ranked the sweet potato number one in nutrition of all vegetables. With a score of 184, the sweet potato outscored the next highest vegetable by more than 100 points. Points were given for content of dietary fiber, naturally occurring sugars and complex carbohydrates, protein, vitamins A and C, iron and calcium.