SIMPLE BAKED SWEET POTATOES WITH A WORLD OF TOPPINGS

Serves 1.

• 1 (8-oz.) sweet potato

Topping 1

• 2 tbsp. shredded sharp Cheddar cheese

• 1 tbsp. salsa

• 2 tsp. chopped fresh cilantro

• Several dashes chili powder, to taste

• Squirt of fresh lime juice, to taste

Topping 2

• Several shots soy sauce

• 2 tsp. toasted sesame seeds

Topping 3

• 2 tsp. butter

• 2 tsp. maple syrup

• 1 tsp. toasted chopped walnuts

Topping 4

• Drizzle of extra virgin olive oil

• Several shots balsamic vinegar

• 1 tsp. chopped basil

Directions

Preheat oven to 400 degrees. Scrub each sweet potato and poke with several holes to allow steam to escape. Bake about 40 to 50 minutes or until tender when poked with a thin sharp knife. Slit, then press in at both ends to open the sweet potato and top with one of the topping groups.

Nutrition information per serving with chli powder and lime juice:

Calories125Fat0 g

Sodium53 mg Carbohydrates29 g

Saturated fat0 gCalcium54 mg

Protein3 gCholesterol0 mg

Dietary fiber5 g

Diabetic exchanges per serving: 2 bread/starch.

SWEET POTATO AND CORN CHOWDER

Serves 6 to 8.

Note: Simple, comforting and straightforward, this soup is a snap to make. Exact ratios don't seem to matter, just eyeball the ingredients and adjust to taste. It's great with toasted ham sandwiches or bread and good cheese for a hearty, casual meal. If you omit the bacon, substitute 2 tablespoons unsalted butter or 2 tablespoons vegetable oil.

• 6 strips bacon (see Note)

• 1 large or 2 small sweet potatoes, peeled and cut into 1/2-in. chunks, about 2 cups

• 1 medium waxy potato, peeled and cut into 1/2- in. pieces

• 1 medium onion, peeled and cut into 1/2-in. chunks

• 1 rib celery, cut into 1/2-in. chunks

• 1 c. corn kernels

• 4 to 5 c. chicken or vegetable stock

• 1/2 c. heavy cream, half-and-half or whole milk, optional

• 2 tbsp. whiskey, or more to taste, optional

• 1/4 c. chopped fresh parsley

• Salt and freshly ground black pepper

Directions

In a large pot, cook the bacon over medium heat, until very crisp, turning occasionally, about 10 minutes. Remove the bacon and drain on paper towels. Discard all but 2 tablespoons of the oil.

Add the sweet potato, potato, onion and celery and cook in the oil over medium heat, tossing the vegetables to coat. Cover the pot to steam and soften the vegetables for about 4 to 5 minutes, checking and stirring occasionally. Remove the lid and continue sautéing until the onions are transparent and have browned slightly.

Add the corn and stock (enough to cover by about 1 inch), increase the heat, bring to a boil, then reduce and simmer until the potatoes are tender, about 10 minutes.

Stir in the cream, if using, and add the whiskey, fresh parsley and salt and pepper to taste.

To serve, crumble the cooked bacon and scatter over each bowl of soup, garnish with more chopped parsley as desired.

Nutrition information per serving:

Calories192Fat11 g

Sodium195 mgCarbohydrates16 g

Saturated fat5 gCalcium34 mg

Protein6 gCholesterol26 mg

Dietary fiber2 g

Diabetic exchanges per serving: 1 bread/starch, 1/2 medium-fat meat, 1 1/2 fat.

SWEET POTATO FRIES

Serves 4.

You'll want to eat these with your fingers. Serve as snacks or with burgers or barbecue chicken.

• 2 to 3 sweet potatoes, peeled and cut into 1/2-in. strips

• 3 to 4 tbsp. olive oil

• 1/2 tsp. coarse salt

• 1/4 tsp. ground black pepper

• 1 tbsp. balsamic vinegar, optional

Directions

Preheat the oven to 400 degrees.

Put the potatoes in a bowl and toss with the oil, thoroughly coating. Then toss with the salt and pepper.

Arrange the potatoes in a single layer on baking sheets, making sure they don't touch. Bake until the edges are crisp and the potatoes are cooked through, about 15 to 25 minutes, turning occasionally so they don't stick. Remove and sprinkle with balsamic vinegar if desired.

Nutrition information per serving:

Calories141Fat10 g

Sodium215 mgCarbohydrates12 g

Saturated fat1 gCalcium22 mg

Protein1 gCholesterol0 mg

Dietary fiber2 g

Diabetic exchanges per serving: 1 bread/starch, 2 fat.

SWEET POTATO-APPLE GINGER PURÉE

Serves 4 to 6.

Note: This makes a terrific Thanksgiving side or accompaniment to roast pork. Add a little chicken or vegetable stock and it becomes a velvety soup.

• 3 to 4 medium sweet potatoes, scrubbed

• 2 medium tart apples, cored

• 2 to 3 tbsp. unsalted butter, or more as needed, divided

• 1 tbsp. freshly grated ginger, or to taste

• 1/2 c. apple cider, or more as needed

• Salt and freshly ground black pepper, to taste

Directions

Preheat oven to 350 degrees.

Poke a few holes in the sweet potatoes with a fork and peel each apple down to its middle. Set the apples and sweet potatoes on a baking sheet and put 1 teaspoon of butter into each apple. Bake for about 1 hour or until the sweet potatoes are very soft.

Slit potatoes open and scrape the meat into a medium bowl. Remove the rest of the peel from the apples and add them to the bowl. Add the ginger, remaining butter and mash, adding enough apple cider until you're pleased with the consistency of the mash. Season to taste with salt, pepper and more ginger as desired.

Nutrition information per serving:

Calories126Fat4 g

Sodium22 mgCarbohydrates22 g

Saturated fat2 gCalcium28 mg

Protein1 gCholesterol10 mg

Dietary fiber3 g

Diabetic exchanges per serving: 1/2 fruit, 1 bread/starch, 1 fat.

SWEET POTATO CRANBERRY BREAD

Makes 1 (9- by 5-inch) loaf

Note: This moist sweet bread makes quick use of leftover sweet potatoes. It keeps nicely wrapped in plastic wrap and freezes beautifully.

• 2 c. flour

• 1 tsp. baking powder

• 1/4 tsp. salt

• 2 tsp. cinnamon

• 1/2 tsp. nutmeg

• 1/2 tsp. ground ginger

• 2 eggs

• 1/2 c. vegetable oil

• 2/3 c. brown sugar

• 11/3 c. mashed cooked sweet potatoes

• 1/2 c. fresh cranberries, rinsed and drained

• 1/2 c. chopped nuts

Directions

Preheat the oven to 350 degrees. Grease a 9- by 5-inch loaf pan.

In a large bowl, sift together flour, baking powder, salt, cinnamon, nutmeg and ginger and set aside.

In a medium bowl, beat the eggs with the oil, brown sugar and sweet potatoes until smooth. Turn this into the dry ingredients and stir well. Stir in the cranberries and nuts and pour into the loaf pan, rapping on the counter to settle the mixture. Bake for 50 to 60 minutes or until a tester comes out dry.

Nutrition information per serving:

Calories280Fat13 g

Sodium114 mg Carbohydrates36 g

Saturated fat2 gCalcium61 mg

Protein5 gCholesterol35 mg

Dietary fiber2 g

Diabetic exchanges per serving: 1 1/2 bread/starch, 1 other carb, 2 1/2 fat.

SWEET POTATO CURRY WITH CUMIN AND CHILES

Serves 4.

Note: Sweet, hot and spicy, this lively dish, adapted from curry master Raghavan Iyer's book "660 Curries," makes a pretty main dish served over rice or a beautiful side. Garnish with additional chopped fresh cilantro.

• 2 medium sweet potatoes, peeled and cut into 1-in. cubes, and submerged in a bowl of cold water to prevent browning

• 1 medium-size russet or Yukon Gold potato, peeled, cut into 1-in. cubes, and submerged in a bowl of cold water to prevent browning

• 2 tbsp. canola oil

• 1 tbsp. cumin seeds

• 11/2 tsp. coarse kosher or sea salt

• 1/2 tsp. cayenne

• 1/2 tsp. sweet paprika

• 1/4 c. finely chopped fresh cilantro leaves and tender stems

Directions

Drain the sweet and white potatoes and pat them dry with paper towels.

Heat the oil in a large skillet over medium-high heat. Add the cumin seeds and cook until they sizzle, turn reddish-brown, and smell nutty, 5 to 10 seconds. Immediately add the white and sweet potatoes and cook, stirring occasionally, until they turn light brown around the edges, about 5 minutes.

Sprinkle the sea salt, cayenne and paprika over the potatoes and stir them in. Cook the spices without burning them, about 30 seconds. Then add 1 cup water and stir to deglaze the skillet, releasing the collected bits of spice and vegetables. Reduce the heat to medium-low, cover the skillet, and simmer, stirring occasionally, until the vegetables are fork-tender, 8 to 10 minutes.

Uncover the skillet, raise the heat to medium, and cook, stirring occasionally, until the sauce thickens, about 5 minutes (some of the potato cubes will break down, helping to thicken the sauce).

Stir the cilantro into the lush orange-red curry, and serve.

Nutrition information per serving:

Calories160Fat7 gSodium620 mg Carbohydrates23 g

Saturated fat1 gCalcium41 mg Protein2 gCholesterol0 mg

Dietary fiber3 g

Diabetic exchanges per serving: 1 1/2 bread/starch, 1 1/2 fat.