Harvest for Healthy Kids – Sweet Potato

Sweet potatoes are in season from September to November in Skagit County.

Sweet Potato and Black Bean Skillet

Time needed: 30 minutes

Servings: About 4

Is there a difference between yams and sweet potatoes? Yes! Although sometimes labeled as yams, most of what we find in a typical grocery store is sweet potatoes, which come in a variety of colors, including cream, orange, and even purple! The recipe below works great as a one-pan meal, or use it as filling for amazing tacos!

INGREDIENTS 1 Tbsp olive oil 1 large yellow onion, diced 3 cloves garlic, minced 1 tsp chili powder 1 tsp cumin 1 sweet potato, scrubbed with a clean vegetable brush under running water, then dice into bite-sized cubes 1 (4 oz) can diced green chilies, drained 1 (15.5 oz) can no-salt-added black beans, drained & rinsed 1 lime, juiced 1 cup shredded fiesta blend cheese 1/4 cup chopped fresh cilantro. Gently rinse cilantro under cold running water before chopping 1 avocado, sliced DIRECTIONS 1. Wash hands with soap and water. Wash peas in cold water, drain. 2. In a large skillet, heat oil over medium-high. Add onion, garlic, chili powder, and cumin. Cook 5 minutes or until the onion is golden or brown. 3. Add potatoes, tomatoes, green chiles. Cook 10-12 minutes or until potatoes are fork-tender. 4. Add beans & lime juice. Cook 2-3 minutes or until heated through, stirring throughout. Stir in cheese & remove from heat. 5. Serve topped with avocado & cilantro

Download Printable version of the Sweet Potato and Black Bean Skillet

Kids in the Kitchen

Young children are naturally inquisitive and curious. Sprouting sweet potatoes indoors is a fun way for kids to observe the changes that occur as the plant grows. It’s super easy, and no potting soil is required.

How to Sprout a Sweet Potato at Home

1. Cut the sweet potato in half.
2. Fill a clear container, like an empty jar, with water. The clear container will allow your child to observe the growth of the roots.
3. Insert 4 toothpicks into the middle of the sweet potato half. Position the toothpicks so that 1-2 inches of the cut portion of the sweet potato is submerged in water when placed in the container. The toothpicks will hold the sweet potato upright in the container and allow water to circulate under the bottom.
4. Place the sweet potato in a sunny spot, by a window in the kitchen. Roots should start to grow in the water in 2 to 3 weeks. Sprouts (stems with leaves) will start to grow in about 3 – 4 weeks. Be sure to check the water levels and add more water when necessary.

1 1/2 medium sweet potato = 1 cup cubes

How to Store Sweet Potatoes

Store sweet potatoes in a cool, dry, well-ventilated container. For best results, store them in a basement or root cellar away from strong heat sources. Avoid storing sweet potatoes in the refrigerator, which will produce a hard center and unpleasant taste. NOTE: Sweet potatoes can be stored for up to two weeks if stored properly.

The Family Farms to Healthy Kids project is based upon work that is supported by the USDA Award CN-F2S-IMPL-20-WA-3. Any opinions, findings, conclusions, or recommendations expressed on this flyer are those of the author(s) and author(s) and do not necessarily reflect the view of the U.S.D.A. WSU is an equal opportunity provider.