Camote

Camote (our local sweet potato) is the world’s healthiest food according to the USDA’s North Atlantic Human Nutrition Research Center on Aging. 

1. It’s an energy food because of high carbohydrate contents. It can replace rice in diet.
2. It’s good for diabetics. It helps stabilize blood sugar levels by increasing adiponectin, an important factor of insulin metabolism. It has moderate glycemic index of 50.
3. It’s high in dietary fiber and has a low fat content. Good for the heart and tummy. Fibers help reduce bad cholesterol and ease bowel movement.
4. Yellow camote contains lutein and beta carotene. Antioxidants to prevent rapid aging and maintain good eyesight. Eat yellow camote instead of taking eye supplement.
5. It contains lots of essential minerals and vitamins. Manganese, copper, potassium, iron, Vitamin – E, C, B6, B2, and A. It’s like a combination of  rice and vegetables in a single package.
6. It’s an effective detoxifying agent. It adsorbs heavy metals and removes them from your body. 

Plus they taste great & are very versatile. In our house we especially like them with pork & corn. Here are my 3 favorite ways to prepare camote (all low or no-fat). But you can also use them in deserts, such as cakes, pastries, puddings & cookies.

Recipes:

 

Twice Baked Camotes (Serves 4)

Ingredients

• 2 medium camotes. Each about 4-inches long X 3-inches diameter & 250 grams. Avoid camotes with worm holes, soft spots & splits.
• Spray oil
• 2 Tbsp sour cream. Plus 4 tsp for topping
• ½ C Emmenthal or Swiss cheese, grated
• ¼ C chives (or green onions), finely chopped. Plus 2 Tbsp for garnish.
• 2 Tbsp garlic, puréed
• ½ tsp dried tarragon
• salt and pepper to taste
• paprika to sprinkle on top
• 4 X ½ in cubes of blue cheese (optional)

Directions

1. Preheat the oven to 425°.
2. Wash the camotes well & dry.
3. With a fork, pierce the camote 3 or 4 times around it’s circumference.
4. Place the camotes directly on the oven’s middle rack. Sugar may leak out of the camotes while baking so place a small sheet of aluminum foil on the bottom of the oven under the camotes.
5. Give the camotes ¼ turn every 15 minutes (total 60 minutes) so all sides are cooked.
6. Insert a toothpick or sharp knife into the camotes to make sure they are soft and cooked to the center. Cook 10 – 15 minutes longer if not. It’s pretty hard to over-cook them; just make sure the outside isn’t burning.
7. Set aside to cool for about 15 minutes.
8. Carefully slice the camotes in half lengthwise & scoop out the flesh into a bowl. Leave about 1/8 in thickness attached to the skin.
9. Invert the camotes onto a shallow pan or baking sheet & lightly spray with the oil. Turn them over to be filled.
10. Roughly mash the camote flesh with the sour cream. Don’t over work it, or it may become gluey.
11. Lightly mix in the Emmenthal, chives, garlic, tarragon, salt & pepper. Taste and adjust seasoning.
12. Spoon the filling into the camote shells. Keep it loose & don’t pack it too tight.
13. Press a cube of blue cheese into the center of each camote & sprinkle with paprika.
14. Bake for 10 minutes to reheat & melt the cheese.
15. Serve topped with reserved 1 tsp sour cream & chives.

 Camote & Carrot Purée (Serves 6)

Ingredients

• 1 lb carrots, peeled & chopped into 1 inch pieces
• 1 lb camotes, peeled & chopped into 1 inch pieces
• ¼ C orange juice or chicken broth
• 1/8 tsp nutmeg, freshly grated
• Salt & pepper to taste

Directions

1. In a large pot boil the carrots and camotes until tender, about 10 – 12 minutes.
2. Drain & let cool slightly for a few minutes.
3. Place in a food processor with liquid, nutmeg, salt & pepper & process until smooth.
4. Serve immediately.

Spiced Camote Oven-Fries

Ingredients

• 1 lbs camotes, cut into 4-inch long X ½-inch thick fries
• spray oil
• 2 tsp olive oil
• 1 tsp chili powder
• 1 tsp ground turmeric
• ½ tsp salt, or to taste
• ½ tsp sugar

Directions

1. Soak the raw cut camote fries in water for at least 30 minutes.
2. Preheat oven to 425°F.
3. Lightly coat a baking sheet with spray oil.
4. Drain the fries & dry well between paper towels.
5. Toss fries with the olive oil in a bowl to coat well.
6. In a small bowl, combine the chili powder, turmeric, salt and sugar.
7. Sprinkle the seasoning mix over the fries & toss until well-coated.
8. Spread the fries on the baking sheet; avoid overlapping them if possible. Bake for at least 30 minutes, turning once or twice, until desired crispness is achieved.