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16B Wednesday, Nov. 2, 2011
Bulletin, Progressive, Record, Reporter
Food on the Ta:ble: Sw,00
Heather Hunsaker
foodonthetable,com
Sweet potato hash. Sweet
potato fries. And sweet potato
pies. No matter how you
clooee to slice, dice or devour
this succulent vegetable, sweet
potatoes are a healthy and
versatile food to incorporate
into your meal plan. Sweet
potatoes aren't just for
Thanksgiving anymore.
Sweet potatoes are one of
the Oldest known vegetables
and are native to Central
America. They grow best in
warmer, tropical climates
and do not tolerate frosts
or drought well. North
Carolina leads sweet potato
production in the United
States; followed closely by
California, Louisiana and
Mississippi. While these
10 Ib, Bag Russet
0_8
ca,
Arti00kes
Acomj Butbrnut or Spaghetti
.Squash
One Da Only • Sat., 5
m,, Italtm or Yelbw
Mushrooms Squash
8800b.
'Ikbq
Mlnl
Canols
88+.. 38c,00. 88+,00 88+,,.
OPEN 7 DAYS
A WEEKSam-lOpm .sem
o F WIn & ldts
.
• We accet Food Stamps
o 50 GRAND AVE,, SUSANVILLE, CA 96130 &wc
potatoes
states produce sweet potatoes
year-round, they are at
their peak from September
through December.
• Sw,et potatoes are an
excellent source of vitamins
A, C and B6; manganese;
fiber; potassium; beta
carotene; and iron. They con-
tain powerful antioxidants
and studies have shown
sweet potatoes are a top
choice for fighting diseases
such as cancer and heart
disease, as well as helping
maintain healthy blood sugar
levels and reducing inflam-
mation related to asthma,
arthritis and sore muscles.
When selecting sweet
potatoes, choose those that
are firm with no cracks,
bruises or soft spots. They
should be stored in a cool,
dark place where they will
stay fresh for up to two
weeks. Avoid refrigerating
raw sweet potatoes, which
will alter their flavor. Once
cooked, sweet potatoes can be
stored in the refrigerator for
one week or frozen for four to
six months.
Due to their unique flavor,
sweet potatoes lend to both
savory and sweet cooking
applications. Enjoy them
baked in breads and desserts,
transformed into fillings for
• pies and tarts, diced up and
roasted, boiled and mashed,
and even diced up and added
into slow cooked casseroles,
stews and chilies.
These Sweet Potato Fries
are a great healthy alterna-
tive to traditional french
fries because of their natural
health benefits and due to the
fact they are roasted and not
deep fried.
Sweet Potato Fries
Prep time: 20 minutes
Cook time: 20 - 25 minutes
Serves: 4
Ingredients:
1 teaspoor<innamon
1 teaspoon garlic powder
1-1/2 teaspoon salt
4 sweet potatoes, peeled and
cut into steak fries
1/3 cup olive oil
Directions:
Preheat oven to 425 degrees.
Put cut fries into large
zip-top bag with olive oil,
put in salt, garlic powder and
cinnamon and shake to coat.
Place fries onto baking
sheet leaving space between
fries.
Put in oven for 10-12
minutes and then flip them
over.
Place back in for 10-12 more
minutes.
Once fully cooked, they
should be soft on the inside
and browned on the outside.
Let cool for 5 minutes and
serve.
Variations:
Spicy Sweet Potato Fries:
Basic recipe above with the
cinnamon omitted and 1/4
teaspoon each chili powder
and cayenne powder added.
Tangy Sweet Potato Fries:
Basic recipe above with 2
tablespoons each soy sauce
and balsamic vinegar mixed
with the olive oil.
Chef Hunsaker graduated
from Le Cordon Bleu College of
Culinary Arts. She currently
serves as a writer and recipe
developer for meal planning
site foodonthetable.com.
POEM OF THE WEEK
American Life in Poetry
Ted Kooser
U.S. Poet Laureate, 2004 - 06
Your high school English teachar'made an etTor to tach you
and your bored elassmates about sonnets, which/ ve spci[ic :i ..
patterns of rh3cn and heor she used as an example a grit
poem by Keats or Shelle, about some heroic subfl.'t. To countar
the memory of those long and probably tedious hours, I offer
you this perfectly made sonnet by Roy Scheele, a Nebraska poet,
about a more humbl eornmon subject.
Woman Feeding Chickens
Her hand is at the feedbag at her waist,
sunk to the wrist in the rustling grain
that nuzzles her fingertips when laced
around a sifting handful. It's like rain,
like cupping water in your hand, she thinks,
the cracks between the fingers like a sieve,
except that less escapes you through the chinks
when handling grain. She likes to feel it give
beneath her hand's slow plummet, and the smell,
so rich a fragrance she has never quite
got used to it, under the seeming spell
of the charm of the commonplace. The white
hens bunch and strut, heads cocked, with tilted eyes,
till her hand sweeps out and the small grain flies.
--Roy Scheete
Poem copyright 2010 by Roy Scheele
American Lfe in Poetry is made possible by The Poetry Founda-
tion, publisher of Poetry magazine.
SENIORSI!
Enrollment- to
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• Are you aware that there
is a rule whereby "NO
ONE" is turned away
based on age or health? CA UC #0691163
Why pay more for Plan F than you have to?
Ages Ages Ages Ages
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69-$136 75-$172 81-$204 87-$204
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FOR YOUR ENROLLMENT KIT Call (§30) 895-0110
or Email to RuatyBrinea@aol.com
BRINES' INSURANCE AND FINANCIAL SERVICES
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