COACH STACY'S HEALTHY U

Although sweet potatoes were not served at the first Thanksgiving meal – they’d yet to infiltrate North American from the Caribbean – few sides are as gratifying as these sweet and nutrient-rich spuds.  Sliced, mashed or pureed, these ‘tater recipes are sure to please your guests on Thanksgiving.

Sweet Potato Gratin (from www.familycircle.com)

3 cloves garlic, chopped

1 Tbs chopped fresh rosemary

1 Tbs chopped fresh thyme

2 lbs sweet potatoes, peeled and sliced 1/8 inch thick

1 lb baking potatoes, peeled and sliced 1/8 inch thick

1 ¼ tsp salt

¼ tsp plus 1/8 tsp black pepper

5 oz Gruyère cheese, grated

1 cup heavy cream, heated

Heat oven to 400°.  In a small bowl, mix together chopped garlic, rosemary and thyme.  In a 2-quart baking dish, layer one-third of the sweet potato and baking potato slices, slightly overlapping some of the edges.  Sprinkle with ¼ tsp of the salt, 1/8 tsp of the pepper, half the garlic-herb mixture and one-third of the shredded cheese.  Repeat layering a second and third time.  Mix remaining ½ tsp salt with heavy cream; pour over potatoes.

Place baking dish on a rimmed baking sheet.  Cover with aluminum foil.  Bake at 400° for 30 minutes.  Uncover and bake another 25 minutes, until bubbling and top is golden-brown.  Cool 15 minutes before serving.

Yields: 12 servings

Per serving: 178 calories, 11 g fat, 5 g protein, 15 g carbohydrates, 2 g fiber, 310 mg sodium, 40 mg cholesterol

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Rosemary Mashed Sweet Potatoes with Shallots (from www.cookinglight.com)

2 Tbs plus 2 tsp extra-virgin olive oil, divided

¾ cup thinly sliced shallots (about 2 large)

2 tsp brown sugar

2 lbs sweet potatoes, peeled and diced

1 Tbs finely chopped fresh rosemary

½ tsp coarse sea salt

¼ tsp black pepper

Heat 2 Tbs olive oil in a medium skillet over low heat.  Add shallots to pan, and cook for 5 minutes, stirring occasionally.  Sprinkle with sugar; cook 20 minutes or until shallots are golden, stirring occasionally.

Place potatoes in a medium saucepan; cover with water.  Bring to a boil; cook 8 minutes or until tender.  Drain.  Place potatoes in a large bowl; beat with a mixer at medium speed until smooth.  Add rosemary, salt, and pepper; beat until blended.  Spoon into a bowl; top with shallots, and drizzle with remaining 2 tsp oil.

Yields: 6 servings

Per serving: 202 calories, 6.3 g fat, 29 g protein, 34.9 g carbohydrates, 4.8 g fiber, 278 mg sodium, 0 mg cholesterol

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Sweet Potato Soup (from www.tasteofhome.com)

1 cup chopped celery

½ cup chopped onion

1 Tbs canola oil

3 medium sweet potatoes (about 1 pound), peeled and cubed

3 cups chicken or vegetable broth

1 bay leaf

½ tsp dried basil

¼ tsp salt, optional

In a Dutch oven, sauté celery and onion in oil until tender.  Add remaining ingredients; bring to a boil over medium heat.  Reduce heat; simmer for 25-30 minutes or until potatoes are tender.

Discard bay leaf.  Cool slightly.  In a blender, process soup in batches until smooth.  Return all to pant and heat through.

Yields: 4 servings

Per serving: 133 calories, 5 g fat, 4 g protein, 20 g carbohydrates, 0 g fiber, 4 mg cholesterol