Sweet potatoes or yams: What’s in a name? Yams in the United States are actually sweet potatoes with moist texture, orange flesh, and a sweet flavor. Other varieties of sweet potatoes are smooth with skins that can vary in color, depending on the variety, from pale yellow to deep purple to vivid orange.

Did you know that sweet potatoes have four times the US Recommended Daily Allowance (USRDA) for beta-carotene when eaten with the skin on? They are a great source of vitamin E, and they are virtually fat free. Just two thirds of a cup of sweet potatoes provides 100% of the USRDA for Vitamin E, without the unwanted fat.

 Sweet potatoes provide many other essential nutrients including Vitamin B6, potassium and iron. Sweet potatoes are a good source of dietary fiber which helps to promote a healthy digestive tract.

Here are some creative ways to use sweet potatoes:

• Try a slaw made with sweet potatoes. Substitute sweet potatoes for cabbage in your favorite coleslaw recipe.
• Try mashed sweet potatoes instead of pumpkin pie in your favorite holiday pie. Once you try it you’ll be hooked.
• Make baked sweet potatoes instead of white potatoes. Sweet potatoes are much healthier and they are delicious topped with cinnamon and brown sugar.
• Substitute raw sweet potatoes for carrots in snacks, salads and soups.
• Sweet potatoes can also be substituted for potatoes, apples, or squash in almost any recipe.
• Sweet potato sticks cook quickly; they can be blended with chicken or beef in a fajita mixture.
• Sauté thin strips of sweet potatoes with peppers, garlic and chili powder to serve with enchiladas.
• Sauté thin strips of sweet potatoes with strips of ham and onion and add to beaten eggs for an omelet.
• Sweet potatoes and fruit are a natural combo; try sweet potatoes with pineapple, banana, apples or pears.

 Adapted from Family Nutrition In Action Family Nutrition Program, University of Florida