When the days grow short, darkness falls early, and you hurry home along the familiar city lanes… then comes that evocative scent, and you see the coals glowing as the ratalu-wala gets ready to dish out the roasted winter snack that’s popular practically all over India.
Whether you call it shakarkand (Hindi), ratalu (Marathi/Gujarati) or kananga (Kannada), the sweet potato is probably one of the few root vegetables that’s sold as a street snack with very little add-ons. Just a sprinkling of chaat masala and maybe lime juice, and you have a tasty, filling bite to go.
It’s a good choice to make, as you’d find it hard to get a healthier snack. The sweet potato is a nutritious and versatile root vegetable, and has been a staple crop for thousands of years, providing essential nutrients and energy to countless cultures. In recent years, sweet potatoes have gained recognition for their impressive nutritional profile, making them an excellent addition to a healthy diet.
Origins
Sweet potatoes are believed to have originated in South America, and spread via colonisation. Domesticated sweet potatoes were present in Central America at least 5,000 years ago, researchers have found. With cultivation, various types of sweet potato have evolved – purple, red and orange. The orange variety are often called yams in North America, but they are not yams.
Vitamins and minerals
Vitamin A: They are rich in beta-carotene, a precursor to vitamin A that promotes healthy vision, immune function and skin health.
Vitamin C: A good source of vitamin C, which supports immune function, collagen production and iron absorption.
Potassium: Sweet potatoes are rich in potassium, an essential mineral that helps regulate blood pressure, supports healthy heart function and aids in muscle recovery.
Magnesium: They are also a good source of magnesium, which is required for bone health, cholesterol regulation and maintaining blood pressure. Zinc, Iron and Manganese are the other minerals in sweet potatoes, in smaller quantities.
Fibre: Like most root vegetables, sweet potatoes are a good source of dietary fibre, which promotes healthy digestion, supports healthy blood sugar levels and helps maintain a healthy weight. As they contain prebiotic fibre, which helps feed the good bacteria in the gut, they support a healthy gut microbiome which is essential for immune function, digestion and overall health.
Antioxidant and anti-inflammatory:
Sweet potatoes contain a range of antioxidants, including carotenoids, flavonoids, and anthocyanins. These compounds help protect cells from oxidative damage, reducing the risk of chronic diseases such as heart disease, cancer, and cognitive decline.
They also contain anti-inflammatory compounds that may help reduce inflammation in the body. Chronic inflammation is associated with a range of diseases, including arthritis, diabetes, and cardiovascular disease.
Precautions
Remember that sweet potato should be consumed in moderation because of its sugar and carbohydrate content — which is probably why it is more popular in winter, when your body needs the fuel to fight the chilly weather.
How to consume
The best way is to boil or dry roast sweet potatoes, peel them, season as per your liking, and munch away.
You can also replace your potato fries with sweet potato fries for a different taste, and a boost of nutrition.
If you like mashed potatoes, you can substitute sweet potatoes here too.
In Southeast Asia, the leaves of sweet potato are cooked and consumed as a vegetable, but be careful in case you try this, as the leaves of the regular potato are toxic and you shouldn’t confuse the two.
Ratalu Fry Recipe
Ingredients:
2 sweet potatoes, large, boiled, peeled and cut into chunks
2-3 dry red chillies
1 tsp mustard seeds
1/2 tsp turmeric
A pinch of hing
Salt to taste
Method: Splutter the mustard seeds in a pan with a little oil, add the chillies and stir for a minute or so. Add the hing, turmeric and sweet potatoes, add salt to taste. Stir-fry on a medium flame until the potatoes get a slightly crispy exterior. Serve with a squeeze of lime juice if desired.
This side dish goes well with chapati or rice and dal. You can have it as a snack as well.
