Sweet potatoes are one of the best sources of beta-carotene, and are also a good source of fiber and vitamin C.

Sweet potatoes and yams have:

• Twice the daily recommended allowance of Vitamin A
• 1/3 of our daily requirement of Vitamin C
• High in Vitamin B6, iron, potassium and fiber
• High in complex carbohydrates
• Low in calories (a 5" x 2" potato has only 161 calories)

The Japanese or Oriental Sweet Potato has a beautiful pink to purple skin and is white inside. It has a delicious sweet flavor. They are used to make liquor in Japan. They are attractive, colorful, and make a wonderful presentation. They can be grilled, steamed or baked.

The inside flesh of the white sweet potato is white or cream colored and is very firm.

The Red garnet has moist orange flesh. It is best used in recipes that call for mashed or grated sweet potatoes such as pies, cakes and breads due to its high moisture content.

The Beauregard yam (Not pictured) feautres a light copper skin with a crispy, moist bright orange flesh. The flesh retains its firmness after cooking. It is best used in salads and recipes where color and appearance are featured.