<ri
O ctober 17. 2 00 7
Several decades ago, when or
ange-fleshed sweet potatoes
Sweet potatoes are actually not
related to the white potatoes we so
often see on our dinner plates. In
stead. sweet potatoes are actually
.
a member o f the morning glory, or ‘
Convolvulaceae, family. Sweet
potatoes are tropical tubers that vary in color from yellow to orange
to purple on the outside skin, and yellow to pink to orange to red on
the inside flesh. Two basic types of sweet potatoes are available on the
market:
Page A5
were Introduced In the southern United States, producers and shippers desired to distinguish
them from the more traditional, white-fleshed types. The African word nyami, referring to the
starchy, edible root o f the Dioscorea genus o f plants, was adopted in its English form, yam.
Yams in the U.S. are actually sweet potatoes with relatively m oist texture and orange flesh.
Although the terms are generally used interchangeably, the U.S. Department o f Agriculture
requires that the label “yam " always be accompanied by “sweet potato. ’
Sweet Potatoes
Yams ~ Nyami
Sweet Potatoes 101
1 “P ortlattò ©bsmwr
Selection, Storage & Cooking
store them in a cool, dry, dark place, such as the
cellar.
• Sweet potatoes should never be stored in the
refrigerator w here they will develop an un
pleasant taste and becom e very hard.
• However, if y o u ’re planning on using your
sweet potatoes within the week, you may store
them at room tem perature.
• Sweet potatoes are best w hen they are cooked
in their skin, w hich retains both m oisture and
nutrients, and the skin peeled o ff afterw ards. Be
• Sweet potatoes are available year round at
your local grocery store or farm er’s m arket, but
peak in fall and early winter.
• Selecting a good sw eet potato is much like
choosing a regular potato - look for firm tubers
with unblem ished skin and avoid any potatoes
with decay or bruising.
• Sweet potatoes should feel heavy for their size
with a colorful undertone to the skin.
• O nce you have your sweet potatoes home.
• M oist varieties, w hich are orange-fleshed and brow n- or purple
skinned, are the most com m on sweet potatoes found.
• Dry varieties, on the other hand, are yellow -fleshed with a dry, mealy
texture. Dry sweet potatoes aren ’t as sw eet as the moist variety, and
probably would not substitute well for dessert dishes.
Ingredients for life.
Nutritional Benefits
• The rich, deep orange color o f the flesh o f sw eet potatoes is a good hint
that this root vegetable is rich in beta-carotene.
• Beta-carotene is converted into vitam in A in the body, and the body
will only convert as much as it needs.
• In fact, ju st 3/4 cup o f sw eet potatoes provides up to eight tim es more
vitam in A from beta-carotene than the RDA for this nutrient.
• However, d on’t be concerned about overdosing on vitam in A from
sw eet potatoes.
• The beta-carotene form o f this nutrient protects against toxicity.
• Sweet potatoes are also a very good source o f dietary fiber, as well as
a num ber o f other vitam ins and minerals, including m anganese, potas
sium, vitam in C, and more.
• Eating five servings o f fruits and vegetables a day supplies your body
with essential nutrition and also helps keep calories in check.
• Just 3/4 cup o f sweet potatoes counts as one serving, and adding sweet
potatoes to your arsenal o f healthy foods is a great w ay to aim for “5-A-
D ay” w hile also adding variety to your meals.
F ood
sure to give them a good scrub beforehand to
rem ove any dirt or grit.
• Sweet potatoes are fantastic baked, boiled.
French fried, roasted, o r even m icrow aved.
• It’s up to you w hether you w ant to prepare the
sweet potatoes in a savory or sw eet dish, but
ju st know th ey ’re very versatile and taste great
in both. A dd to any dish you w ould use regular
potatoes in, like stew s, roasts o r casseroles, or
use them like you w ould pum pkin to m ake
baked goods and pies.
SAFEWAY O
Fried Sweet Potatoes
“Blanched sweet potatoes are
sliced are fried in melted butter
and brown sugar. Simple to make
and will always disappear."
INGREDIENTS
• 6 sw eet potatoes, peeled
• 1/2 cup butter
• 2 cups packed light brown sugar
DIRECTIONS
1. B rin g a larg ep o to fw a terto ab o il.
2. Add peeled sweet potatoes, and boil for about 4 minutes. Rem ove from
water, and cut into 1/2 inch slices.
3. Melt butter in a large frying pan over m edium heat. Stir in brown sugar
until dissolved, adding more butter if necessary. Add sweet potatoes,
and fry until golden brown and fork tender; turn occasionally. Serve hot.
Roasted Winter Vegetables
" This is a delicious
blend o f flavor-packed
winter vegetables! ”
Ingredients
•
•
•
•
•
•
•
•
1-lb. carrots, peeled
1-lb potatoes, peeled
3 Tbs. olive oil
I I/2-tsp. kosher salt
I peeled sw eet potato
I (2-lb) butternut squash, peeled, seeded
l/2-tsp. fresh ground black pepper
2 Tbs. fresh flat-leaf parsley, chopped
Directions
1. Preheat oven
to 425 degrees.
2. Cut the carrots, potatoes, sweet potato, and butternut squash
in I - to 1 1/4 -inch cubes.
3. All the vegetables will shrink w hile baking, so don’t cut them too
small.
4. Place all the cut vegetables in a single layer on two sheet pans.
5. D rizzle them with olive oil, salt, and pepper.
ft. Toss well.
7. Bake for 25 to 35 m inutes, until all the vegetables are tender,
turning once with a metal spatula.
8. Sprinkle with parsley, season to taste, and serve hot.
Clos Du Bois. Nobilo
or Chateau Ste
Michelle
Golden Yam
Brownies
750-ml Selected vanelals
SAVE no to $612
“Better have several copies of
this recipe on hand when you
serve them! These moist, flavor
ful, delicious brownies are
simply out o f this world. ”
ONE WEEK ONLY!
Offer valid Wednesday. October 17 thru Tuesday, October 23 Minimum $10 Purchase
SAFEWAY %
INGREDIENTS
•
•
•
•
•
•
•
1 cup butter
I cup packed brown sugar
I cup w hite sugar
4 eggs
2 teaspoons vanilla extract
I 1/2 cups all-purpose flour
I teaspoon baking pow der
16 fo 20 size.
Cooked.
Fresh Dungeness
Crabmeat
October 17 thru October 23
199
7
/
Frozen/thawed.
SAVE up to 6.00 lb.
DIRECTIONS
1. Preheat the oven to 350 degrees. G rease a 9x 13-inch baking dish.
2. In a large bowl, cream together the butter, brown sugar, and white sugar
until sm ooth. Beat in the eggs one at a tim e, then stir in the vanilla.
C om bine the (lour, baking pow der, and salt; stir into the batter just until
blended. Fold in the shredded yam. Spread the batter evenly in the
greased baking dish.
3. Bake for 30 m inutes in the preheated oven, until a toothpick inserted
into the center, com es out clean.
4. Mix together the confectioners' sugar, butter and milk until smooth.
Spread over the brownies while they are still warm. They will absorb some
o f the glaze. Serve hot or warm.
l i
|b
CLUg PH(CE
'■j
a#-*
lb
Weather permitting. clu|PRIK
SAVE up to 2.00 lb.
* oupoepf
r 7.07 Ihr j * » 7
ijPON ÙMPKT M DOUfcF
OCTOBER
W ED
THUR
FRI
SAT
SUN
MON
TU ES
17 18 19 20 21 22 23
Pnces good Ihm October ?3 with your Safeway Cinti (Ard
PC I, PI
i
)
COUPON
SAFEWAY <
ONE WEEK ONLY!
October 17 thru October 23
2*4
Must Buy 2
with tard and coupon
wth t wd and < oupon
Lu c ern e B u tte r
H ills h ire F arm
S a usage
l i « ••guU' Of U om M
IMMtl
W
itt M
rwTV’t JlO Punto*
COUPONS!
8 99
_
SAFEWAY %
ONE WEEK ONLY!
Large King Crab
Legs & Claws
■■w o q
• 1/2 teaspoon salt
• 2 cups peeled and finely shred
ded yam
• I cup confectioners' sugar
• 2 tablespoons butter or m arga
rine
• 2 tablespoons milk
COUPON
III
ÔÔÔÔ 0 8 9 7 ÿ
COUPON
ONE WEEK ONLY!
i
October 17 thru October 23
I
Must Buy 5
I f ( .m v / l
5 $2
4L '
J f o r
I
I
Green Giant
Canned t
trst I p /rto * 0« J
MhUfewtomVOAediOT
SURCOUPONS!
SUPtR COUPONS!
OneotMi p* •
tW C W T pe
Tto Oftr t* L<w»#n
One coupon pc* .vMcvto- Vi'tl
w t7 « e n < m « r
C0UKW CNMC M 3 0 * 1 0
COueORCAM
f°r the
^circled prices
Great gifts
made simple.
in this ad and in-stone.
Pfodtxb may not be evatlaMe m ell stores S*e gift cards to»
details, terms and condmons. whtrh may vary
'0000Ó 0881
Shop aft your t a v o r it* rotation h ara
AU UMITS ARE PER HOUSEHOLD, PER DAY.
Iltiro k p m « in ihn ad art available at your lovai Sitnrrv Korn No u ln to dr.ilen, m u u rin » or inMitutionv Sain in mail quanimn only. Quantum ol torn» itami mav ba lim uni and uibtru In availability Not m pom iblr lot
p
“
I
m » iw ih tn jh i to iorm iallp nnw d tnon .01 1 Buy 0*e , Gat On» p m C1IOGO7 often. nHtomrrmuup
i|’ i)ln
I
. oupoto m.r, b. i l m i on p u iih iv - il iic im o n l\
not on trer in ,
Il oiiir a onglr item put, bawd, il» rryular pn.<
I -
- In.