African Sweet Potato
Sweet potato is a staple food in Africa and has been eaten by many generations.
Today however, it is ranked together with underutilized foods. One of the main reasons for underutilization is the perception
that it is a ‘poor person’s food'.
African Sweet Potato
There are two types of sweet potatoes: moist, orange-fleshed variety and the dry, cream-to yellow ones.
The orange-fleshed variety is rich in beta-carotene: a micronutrient the body uses to produce a vitamin A.
Nutritive Value of Sweet Potato
* Sweet potato is rich in beta-carotenes particularly in the more yellow/orange –fleshed varieties.
* It's a great source of vitamin E.
* Contains a substantial amounts of ascorbic acid (vitamin C), Moderate quantities of thiamine (vitamin B1), Riboflavin
(B2) and niacin, some pantothenic acid (B5) pyridoxine and its derivatives (B6) and folic acid. It also contains satisfactory
levels of tocopherol (vitamin E).
* It's also a good source of dietary fibre, which helps promote a healthy digestive tract.Furthermore, the content
of total dietary fibre in sweet potato roots and tubers is much higher than that of foods such as cooked white rice, but lower
than that of beans.
* In general sweet potato has more lysine and more S-containing amino acids than legumes. The moderate values of lysine
and methionine which sweet potato possesses in comparison with maize and beans suggest that it could act as a complement to
the other two types of food, especially if it’s total protein could be raised.
* 100G of boiled sweet potato roots supply between 5%-14% of the estimated daily Fe requirements for small children.
It’s also a good source of phosphorus in comparison to other roots and tubers, vegetables and most cereals on a
cooked basis. The K: Na ratio is high which could therefore be beneficial in patients with high blood pressure.
* An ORT fluid made by boiling two average sized pieces (weight not specified) of sweet potato in 1500ml of water
for 35min followed by mashing and then adding a litre of water can make a drinkable solution. A pinch of salt can then be
added.This fluid compared to the standard WHO formula Proved to be equally good in rehydration of infants suffering from acute
* Consumption of sweet potatoes protects against obesity. Although they are starch-rich food with a good deal of calories,
they produce a sensation of satiety thereby reducing appetite.
* Their richness in beta-carotene makes them very appropriate in case of arteriosclerosis, a degenerative disease
characterized by thickening and hardening of the arteries. Their consumption is also recommended in cases of lack of adequate
blood flow and hypertension.
* The sweet potato has frequently been mentioned as a source of energy in the diet in cases where it invariably forms
the major staple or, more often, when it replaces rice or wheat in times of their scarcity or high price. One hundred grams
of sweet potato would supply 10%, 8%, and7% of the daily energy requirements of a 1-2,2-3 and 3-5year old child, respectively,
and 3-8% of that of an adult, depending on age, sex and activity.
* They are recommended for individuals with increased need for energy e.g., athletes and those convalescing from debilitating
disease. In these cases they may be eaten as the primary dish at dinner 2-3 times a week.
Sweet Potato Recipes
Sweet Potato Rissoles
* 1 large potato (about 500g)
* 1 egg
* a pinch of salt
* 1 tablespoon milk
* ½ cup bread crumbs
Wash,peel and boil. Mash well,add chopped parsley,salt and milk (if necessary).Shape into rissoles on a floured board.Coat
the rissoles with beaten eggs and breadcrumbs. Fry until a light brown colour.
Sweet Potato Croquettes
* 125g sweet potato
* oz oil
* 1 oz seasoned flour
* salt and pepper to taste
* 1 egg
Wash, peel and boil the potato. Mash thoroughly, add seasoning and beaten egg. Roll into balls on a floured board. Fry
a few at a time in smoking-hot oz oil until brown.Drain well and serve.
Sweet Potato Cakes
* .1 large potato (about 500g)
* milk to mix
* Granted rind of one lemon
* sugar to taste
* 1 egg
Wash, peel and boil the potato until soft. Mash and add lemon rind and sugar.Add a little milk if necessary, to make it
pliable. Roll into a long round about 2 inches high. Cut into ½ inch long pieces. Shape well and brush with the beaten egg.
Put on a greased baking sheet and bake in a moderate oven until brown.
Sweet Potato Fritters
* 1 cup wheat flour
* 2 tablespoon sugar
* 1 tsp baking powder
* 1 large boiled sweet potato
* 1 egg
* ½ cup milk
Mix the baking powder and flour in a bowl. Make a weel in the center and put the egg in it. Add sugar to the egg and mix
until the sugar dissolves. Add milk gradually and mix in flour to form batter. Cut the sweet potato into pieces and dip into
the mixture. With a spoon, pick out a piece of sweet potato covered with batter and put in a pan of hot oz oil and fry until
both sides are light brown.
Mashed Sweet Potato
* 500g sweet potato
* 1 oz butter
* 2 tablespoonful flour
* 125 ml milk
* 1 level tablespoon chopped, boiled onions
Wash, boil and mash the potatoes. Add the butter and leave to cool. stir in the flour. Add the onions and milk (enough
to moisten the potatoes). Press the mixture into a shaped mould dish. Turn into a baking sheet and bake in a moderate oven
until light brown. Serve with vegetables and meat or fish.
Boiled Sweet Potato
* Sweet potato
Wash the potatoes thoroughly. Boil in water until ready.Peel the potatoes.Serve hot as a meal with any legume stew, groundnut
stew, sour milk, tea, porridge or mashed with beans. It can also be eaten hot or cold as a snack.
BOBOTIE (BEEF PIE)
2 ounces butter
1 cup onions, thinly sliced
1 apple, peeled, diced
2 pounds chopped cooked beef
2 bread slices soaked in milk
2 tablespoons curry powder
1/2 cup raisins
2 tablespoons slivered almonds
2 tablespoons lemon juice
1/2 teaspoon turmeric
6 bay leaves
1/2 cup whole milk
Melt the butter in a saucepan. Add the onions and saute for 5 minutes, then add the apple
dice and cook for another minute. Add the chopped beef and combine. Squeeze out the excess
milk from the bread slices, then tear up and add to pot. Add the curry powder, raisins,
almonds, lemon juice, egg, and turmeric, and stir well.
Place mixture in a greased 9 x 13" baking dish. Place bay leaves vertically in the
casserole. Bake at 325 degrees F for 40 minutes, then remove from the oven. Mix together
the egg and milk, then pour it over the Bobotie. Bake for 15 more minutes. Remove bay
leaves before serving.
African Chicken Wings
1/2 cup Butter, melted (1 stick)
1/2 cup Olive oil
2 tbl Crushed red pepper
2/3 cup Lemon juice
4 lrg Garlic cloves, crushed
2 tsp Salt
2 tsp Ground black pepper
5 lb Split chicken wings or, (5 to 6) drumettes
Preheat the oven to 400 degrees. In a large bowl, combine all the ingredients except the chicken wings; mix well. Rinse
and pat dry the chicken wings; place in the sauce and toss to coat well. Place on rimmed baking sheets that have been coated
with nonstick vegetable spray and bake for 45 to 50 minutes, or until done to desired crispness.
NOTE: Wanna have your whole party doing a dance? Add a bit more crushed red pepper to the sauce. It sure will add extra
zing! And if you want to start with whole wings and split them yourself before cooking, split them at each joint and discard
the tips. This makes them so much easier to eat.
NOTES : 60 to 70 pieces
African Beef and Rice
Yield: 6 Servings
1 lb Round steak, cubed
2 tbl Oil
1 cup Water
1 x Bay leaf
1 tsp Salt
1/4 tsp Red pepper flakes, to taste
16 oz Kidney beans, canned, drained
1 cup Rice, raw
2 med Green pepper, chopped
1 med Onion, chopped
1 1/2 tsp Salt
1 tsp Curry powder
1/4 tsp Pepper
Preheat oven to 350 Brown beef in oil in skillet. Add water, bay leaf, salt and red pepper. Cover and simmer for 45 minutes.
Drain beef, reserving broth. Add enough water to make 2 cups liquid and pour all ingredients into 2 quart casserole dish,
cover and bake in oven for 50 minutes.