Sweet potatoes are one of nature’s healthiest foods. Studies consistently rank them as a superior source of nutrition—they’re cholesterol-free, nearly fat-free, and contain little sodium. They’re rich in antioxidants, high in fiber, and have a low glycemic index, which means they’re unlikely to cause spikes in blood glucose levels.

Oddly, sweet potatoes aren’t really potatoes; they’re a member of the morning glory family. And to further confuse things, they’re often misidentified as yams, a rough-skinned, non-native tuber that actually is more common in South America and the Caribbean.

Sweet potatoes have smooth skins that can vary from pale yellow to vivid purple. However, the type most people think of for Thanksgiving dinner—and the type available in most stores—has thin, brownish-orange skin and flesh that turns vibrant orange and remains moist and sweet when cooked.

Sweet potatoes are available year-round but are at their best from September to June. Pick firm ones with uniform shapes and an even skin tone—the deeper the orange, the more nutritional value. Refrigeration can cause them to develop a hard core at the center; instead, store in a cool, dry place and use them within a couple of weeks.

Sweet potatoes can be baked (prick the skin and bake at 400°F for 45 minutes or until done), boiled (boil 35 to 40 minutes or until done), or grilled (wrap in foil and cook 45 minutes or until done). Try mashing them with any of the following ingredients: sage, nutmeg, cooked shallots, a dab of butter, or even goat cheese. They complement most meats, smooth out soups and stews, and can be served as a raw snack for dipping. Make them part of your healthful diet throughout the year.