SWEET POTATO KUGEL
Source: the American Institute for Cancer Research

Americans usually think of puddings as sweet desserts. Throughout much of history, however, puddings were savory side dishes.

Corn puddings are common in the American South, and the Shakers made a tomato pudding with layers of sliced tomatoes and bread. In East European Jewish households, savory puddings called kugels are common, using noodles or potatoes, and sometimes meat and vegetables as well.

In America, kugels are traditionally served on Jewish holidays and at the weekly Sabbath dinner. Sweet potato kugel is often served during Rosh Hashanah, the Jewish new year, and to break the fast after Yom Kippur, the Jewish day of atonement. Made with shredded sweet potatoes, a kugel honors the tradition of eating sweet foods to symbolize the sweetness to come in the new year.

Rich in flavor and natural sweetness, sweet potatoes are also a great nutritional bargain. Their deep orange color indicates that they are rich in the antioxidant beta-carotene, which helps protect against cancer and heart disease. Fresh sweet potatoes have more beta-carotene than carrots and more vitamin C than tomatoes.

While the names are often used interchangeably, sweet potatoes and yams are from different species. Sweet potatoes belong to the morning-glory family. Yams belong to a different genus all together. However, sweet potatoes are far more common in the produce section of markets, although sometimes they are labeled as yams. Fresh sweet potatoes don’t store well unless kept in a dry, dark, cool place. They should not be refrigerated.

This recipe for a sweet potato kugel is made with raisins and spices.

Canola oil spray
1 lb. (about 2 medium) sweet potatoes
1 medium baking potato (about 1/2 lb.)
1 medium carrot, finely grated
1/2 cup golden raisins
2 large eggs
1/4 cup orange juice
1 Tbsp. canola oil or melted butter
1 tsp. ground cinnamon
1/4 tsp. freshly grated nutmeg
1 tsp. salt
Freshly ground black pepper
1/2 cup whole-wheat bread crumbs or matzo meal

Place rack in center of oven. Preheat oven to 350 degrees. Coat a 9-inch square baking pan with cooking spray.

Peel and finely grate sweet potatoes into a large bowl. Peel and finely grate baking potato into a smaller bowl. A handful at a time, squeeze as much water as possible from the baking potato, then add to sweet potatoes. Add carrot and raisins and mix until well combined.

In a small bowl, whisk together eggs, juice, oil, cinnamon, nutmeg, salt and pepper. Add to potatoes and mix to blend well. Add bread crumbs and mix until well combined. Turn mixture into prepared baking pan. With the back of a spoon, press firmly to compact it and then smooth the surface. Cover pan with foil.

Bake 20 minutes. Remove foil. Continue baking until vegetables are tender and top is lightly browned, about 30 minutes. Cool on a rack until lukewarm.

Cut kugel into 8 rectangles and serve while still warm. To save for a later time, cover snugly with foil and refrigerate overnight. Before serving, reheat in a 350-degree oven until heated through, about 20 minutes.

Makes 8 servings

Per serving: 143 calories, 3 g. total fat (less than 1 g. saturated fat), 25 g. carbohydrate, 4 g. protein, 2 g. dietary fiber, 372 mg. sodium.