Sweet potatoes versatile for any meal

Sweet potatoes are high-carbohydrate foods, rich in starch and high in dietary fiber. They are an extraordinary source of vitamin A derived from the carotene pigments that make the potato orange-yellow. The deeper the color, the higher the vitamin A content. Sweet potatoes are also a good source of B vitamin folate, vitamin C and potassium.

Sweet potatoes are versatile. You can rub the skins with oil and bake them in an oven. They can be mashed and served as a side dish. And there is nothing better than a sweet potato pie.

Here are a few new ways to prepare sweet potatoes:

Warm Sweet Potato Muffins

Makes: 12 muffins

2 1/2 cups all-purpose flour

1 1/2 teaspoons baking powder

1/2 teaspoon salt

1/4 teaspoon baking soda

1/4 teaspoon ground nutmeg

1/3 cup buttermilk

1/3 cup milk

1/2 cup sweet potato puree (from 1 baked potato)

1 teaspoon vanilla extract

1 stick unsalted butter, room temperature

3/4 cup brown sugar

2 eggs

1/2 cup sugar

2 teaspoons ground cinnamon

1/4 teaspoon ground nutmeg

1/2 stick unsalted butter, melted

Preheat oven to 350 degrees. Coat a muffin pan with nonstick spray. Whisk flour, baking powder, salt, baking soda and nutmeg in a bowl. Blend buttermilk milk, sweet potato puree and vanilla extract in a large cup with a pour spout.

Cream the stick of butter and brown sugar in a bowl with an electric mixer until fluffy. Add eggs, one at a time, beating well after each addition. Alternately stir dry and wet mixtures into the butter, starting and ending with the dry; do not over mix. Fill muffin cups 1/2 full and bake 25 minutes or until a toothpick inserted in the center of a muffin comes out clean.

Combine sugar, cinnamon and nutmeg in a shallow dish. When cool enough to handle, yet still warm, remove muffins from the pan, brush them completely with the melted butter, and roll in the sugar mixture to coat. Serve warm.

Sweet Potato Ratatouille

Makes: 4 cups

1 cup onion, thinly sliced

1/4 teaspoon cinnamon

1/4 teaspoon ground ginger

1/4 teaspoon ground cumin

1/4 teaspoon paprika

1/4 teaspoon cayenne

1 tablespoon olive oil

2 cups sweet potato, peeled, cubed

1 cup chicken broth

1/2 cup canned diced tomatoes, drained

1 tablespoon honey

Juice of 1/2 lemon

3/4 cup red bell pepper, cubed

3/4 cup zucchini, cubed

2 tablespoons fresh mint

2 tablespoons chopped fresh cilantro or parsley

1/4 cup feta, crumbled

Saute onion and spices in oil in a large nonstick skillet over medium-high heat until onion softens. Add sweet potatoes, broth, tomatoes, honey and lemon juice.

Cover and simmer 10 minutes; remove lid and cook another 5 minutes, or until potatoes are tender and liquid turns syrupy.

Stir in bell pepper and zucchini; cover and simmer until pepper and zucchini are crisp-tender, about 4 minutes.

Off heat, add herbs. Garnish each serving with crumbled feta.

Sweet Potato Omelet

Makes: 4 servings

1 cup cooked sweet potato

2 eggs

4 tablespoons milk

1/4 teaspoon salt

Preheat oven to 325 degrees. Mash potatoes; add milk, salt and well-beaten eggs. Turn into a well-greased frying pan and cook until browned on bottom. Place in moderate oven until top is set. Fold onto a hot platter.

Heat in the oven for 15 minutes.

Port Royal resident Ervena Faulkner is a retired educator who has always had an interest in food and nutrition. Email her at features@beaufortgazette.com.