Sweet potatoes are a traditional southern soul food that should be enjoyed more often. Sweet potatoes are high in nutritional value, an excellent source of fiber, vitamins A and C, iron, potassium and calcium. The darker flesh varieties have more vitamin A and beta-carotene than the lighter varieties. As a bonus, sweet potatoes are relatively low in calories and have no fat or cholesterol.

Sweet potatoes can be cooked in most of the ways that regular potatoes are. Baked, boiled, or sauted, sweet potatoes are a nutritious dish.

My favorite sweet potato recipe is a baked sweet potato. Prick the sweet potato all over. Then bake the sweet potato in a moderate oven, or microwave until soft to the touch. When done, moisten with a little crushed pineapple and juice, sprinkle with cinnamon. This is a great meal when watching your calories and fat. No butter needed. Or try these Sweet Potato Pancakes for a different presentation.

Sweet Potato Pancakes

1 sweet potato (3/4 pound), peeled and cut into 1 ½ inch chunks

2 tablespoons all purpose flour

2 large eggs

2 tablespoons milk

salt and freshly ground pepper

vegetable oil for frying

1. In a saucepan, cover the sweet potato with cold water and boil until tender, about 10 minutes.
2. Drain and mash until smooth. Stir in the flour, eggs and milk and season with salt and pepper.
3. In a large nonstick skillet, heat 2 tablespoons oil.
4. Spoon batter into skillet by rounded tablespoons. Cook over low heat until browned; flip and brown on the other side.

Makes 12 small sweet potato pancakes.