If you have a sweet tooth, a sweet potato is the vegetable for you. Nutritious and delicious, sweet potatoes are abundant in Tennessee and a great addition to your plate.

“Sweet potatoes are harvested in the fall, so it’s the perfect time to enjoy them,” says Ashley Kiser, a registered dietitian with BlueCross BlueShield of Tennessee.

Why sweet potatoes are a nutritional powerhouse

Ashley Kiser: However you like your sweet potatoes — boiled, baked, roasted or added to another dish — it’s hard to go wrong.

Sweet potatoes are rich in nutrients with antioxidant and anti-inflammatory properties. Here’s what makes them so healthy:

1. They’re packed with beta carotene, which can be converted into vitamin A for healthy vision and immune function.
2. They provide vitamin C to support your immune system.
3. They contain potassium for heart and muscle function.
4. They’re high in fiber, which can help fill you up and support digestive health.
5. They may help fight chronic diseases as part of a healthy diet.

Sweet potatoes are also low in fat and versatile enough to use in many different recipes.

Why Tennessee loves sweet potatoes

Ashley Kiser: Tennessee’s hot, humid summer weather is perfect for the sweet potato plant. According to the UT Institute of Agriculture, West Tennessee’s Weakley County is a key producer of the nation’s sweet potato crop.

You can easily grow sweet potatoes yourself. Plant them in May or June with plans to harvest them in autumn before the first frost. Make sure the soil is deep and well-drained.

If you don’t have space to grow your own, you can find them at your local supermarket or farmers market. Look for potatoes that are smooth and firm, with no mold, cracks or black spots. Smaller potatoes tend to be a little sweeter.

When you get home, store them in a cool, dark place. You can store them for three to five weeks, but they’ll taste best if you use them within a week.

Easy ways to prepare sweet potatoes

Ashley Kiser: Almost nothing is as easy to prepare as roasted sweet potatoes. You can cut them in half lengthwise and roast face-down on a baking sheet for about 30-40 minutes, depending on their size. You can boost the flavor by adding a little cinnamon, too.

A popular method is to wash them well, cut them into cubes or wedges, toss them in some heart-healthy olive oil, and bake them on a baking sheet for about 20-30 minutes at 400 degrees. You can also roast them with other vegetables, such as parsnips, carrots, and butternut squash.

A more unusual way to incorporate sweet potatoes into your diet: Make a sweet potato smoothie. Blend some cooked sweet potato chunks with yogurt or milk, with some banana for additional sweetness. You can even add some protein powder or nut butter for additional protein.

Recipe ideas to try

Try these healthy sweet potato recipes:

• Sweet Potato Kale Hash
• Budget-Friendly Slow Cooker Chicken Sweet Potatoes
• Broccoli Stuffed Sweet Potatoes

More from Ashley Kiser on WellTuned

Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.