First things first: sweet potatoes and yams are not the same. The former has a thin, edible skin and come in many different shapes and colours. Yams have thick skins and white flesh.

Sweet potatoes are very rich in nutrients. A complex carbohydrate source, it is high in fibre too. For the maximum food value, choose sweet potatoes of a deep orange colour.

When buying sweet potatoes, look for firm roots. They should medium-sized with no spots or extended roots. Do not refrigerate sweet potatoes. They keep best if left unwashed.

Before cooking, scrub the skins and trim off any bruised or woody portions. To bake, rub a little fat or oil over clean, dry potatoes and place them on a baking sheet. Bake at 400°F until soft (i.e. 30-50 mins depending on the size of the potatoes). Potatoes that are greased before baking peel easily.

To microwave sweet potatoes, you need to choose ones that are more or less the same size. After washing them, pierce with a fork. Place on a paper towel on the microwave shelf, about one inch apart. Cook on ‘high’ and turn sweet potatoes halfway through the cooking process. Cooking time will vary, depending on the number of potatoes. For 2 potatoes, it usually takes about 8 minutes. Sweet potatoes may still feel firm when done. Let them stand for 5 minutes to soften.

Sweet potato mash

Ingredients: 4 garlic cloves; salt and pepper; 2 sweet potatoes; 2 medium carrots; 2 tbs chopped parsley; 1/2 to 3/4 cup vegetable stock; 2 tbs chopped coriander; 1 tbs extra-virgin olive oil

Method: Put unpeeled garlic cloves on aluminum foil and bake at 350°F in oven for about 10 mins until soft. Microwave or boil unpeeled potatoes until done. Peel carrots, cut into large chunks and microwave or boil until soft. Drain carrots, peel potatoes and put both in a food processor. Squeeze in the baked garlic. Add 1/2 cup broth and blend. With motor running, add oil and keep blending, adding more broth until purée is smooth. Add salt and pepper. Dip can be made as long as a day in advance, covered and refrigerated. Bring to room temperature for serving and stir in the optional herbs right before serving with raw vegetables and bread sticks.