Like many people, for the longest time, we thought sweet potatoes and yams were one in the same. VITAMIN c AND OTHER VITAMINS IN SWEET POTATOES HELP RESOLVE BRONCHITIS AND ASTHMA. Method. © Group Velocity LLC 2013-2019 All rights reserved. Remove the sweet potato flesh and puree or beat until smooth. Helps remove dark eye circles and relieves swollen eyes. Cut chicken into bite-size pieces and sprinkle with 1 teaspoon coriander and 1/2 teaspoon salt. Sauté for about 2 minutes and add the tomatoes and cook for 2 minutes (or until it no longer tastes … 1/4 cup of Crayfish pieces. Peel and cut sweet potatoes into small cubes (about 4 cups). Therefore, people who consume high diet of magnesium rarely suffer from diabetes type 2. Saute the onion 10 minutes, until lightly … Check for tenderness and salt, if you are satisfied, add the vegetables, turn off the heat and bring down from the stove , continue to stir until they are a bit wilted. Sweet potatoes are a root vegetable whose dark green leaves are also nutritious and tasty. Heat … 5. ; Meanwhile, in Wok, cook turkey over medium high heat until cooked through, 3–5 min. African slaves who came to the US called the local sweet potato “nyami,” which translates to “yam” in English. Heat the oil in a large saucepan over medium-high heat. Sweet potatoes are always the most affordable tubers in Nigerian markets. Add the sweet potatoes, sugars, cinnamon, mace, vanilla, butter and salt. 1 cup soya oil (Shop professional measuring cups) 1/2 bulb of Red Onion. Wash the fish and set aside too. Crecipe.com deliver fine selection of quality African america sweet potato pie recipes equipped with ratings, reviews and mixing tips. 2 Scotch Bonnet Peppers. African believe that the high level of having multiples because their staple food is sweet potatoes. 1 Handful of chopped Efirin ( Substitute with Basil) 1.5 Cooking Spoons of Palm Oil. Some experts in West Africa and Europe believe that the natural substance of Phytoestrogen hormone in sweet potatoes can trigger ovarium to produce more than one cells in both sides of ovarium at the same time. can chopped green chiles 4 T. creamy peanut butter 3 … Salt and freshly ground black pepper, to taste Perhaps only a few people know that sweet potatoes  have their extraordinary benefits for people who are on diet. Aunty Eya please how do I preserve broad leaves. Spoon 1 cup cooking liquid into a small bowl. Thank you. Add the broth, diced tomatoes, chiles, tomato paste, curry, and black pepper. 1 small bunch green vegetables (I used ugu and green aleho). Sweet potatoes, along with other sweet root vegetables like yams and carrots, are a good source of complex carbohydrates that provide long-lasting energy. Hmmm yummy. 8 cups peeled, cubed sweet potato or yam 2 can red kidney beans 1 1/2 c. vegetable broth 1 t. peeled, grated fresh ginger 1/2 t. salt 1/2 t. ground cumin 1/4 t. black pepper 1- 14 oz. You can pound or blend roughly for colour. The patients of diabetes have such a strict eating pattern. They thrive indoors and make a good ground cover in African permaculture gardens, as their leaves grow quickly. Locations where Sweet Potatoes are planted more in Nigeria Sweet Potatoes are planted more in state like; Benue, Kogi, Plateau (Bui), Taraba (Mambilla Plateau) and Borno in large quantities. 1 pound sweet potatoes, peeled. -Dr Heben. We cook porridge with them, fry them and then what? African america sweet potato pie recipe. Sweet potatoes (Flickr: Charleston’s The Digitel). Mix until smooth. Set aside to cool. No mater what type of sweet potato you find, it’s going to be good for you. President Potato Farmers association of Nigeria Helps prevent Vitamin A deficiency: The high amount of Beta-carotene found in orange fleshed sweet potato is an excellent source of Vitamin A — Vitamin A helps improve resistance to infectious disease, increases morbidity and prevents dry eyes. Serve with the delicious stewed fish. I love your tip of knowing when they’re ready….when they’re super yummy like this it’d be quite tempting to say they’re not ready and pop them back in the oven for 30 seconds more – test and repeat ….not that I’ve ever done that you understand Sweet potatoes aren't the only healthy carb out there. Enter your email address to subscribe to this blog and receive notifications of new posts by email. Helps reduce addiction to cigarettes and even alcohol and other spirits. 1 medium sized onion Click to share on Facebook (Opens in new window), Click to share on WhatsApp (Opens in new window), Click to share on Pinterest (Opens in new window), Click to share on Twitter (Opens in new window), How to cook coconut milk plantain porridge, ONE WEEK WEIGHT LOSS MEAL PLAN FOR NIGERIAN FOOD, MY HUSBAND REFUSED A COURT MARRIAGE NINE YEARS AGO, NOW WE NEED THE CERTIFICATE TO RELOCATE, NIGERIAN SCHOOL LUNCH BOX TIMETABLE (MEAL PLAN) FOR 4 WEEKS, HOW I MAKE NUTRITIOUS PAP FOR MY 3 MONTH OLD BABY, Best Cereal For Nigerian Babies From 6 Months on, How to add milk and eggs to make Nigerian puff puff, Best Birthday gift for boyfriend or husband in Nigeria. 3 tomato fruits https://www.tasteofhome.com/recipes/african-peanut-sweet-potato-stew Others are Zamfara, Bauchi, Katsina, Gombe, Sokoto, Jigawa, Kano and Kebbi although most of them is through irrigation. 6. Their bright colors signifies nutrition and the brighter the interior, the more vitamin A and beta-carotene there is inside. They cook differently, and from our experience seem to be wetter and slightly stickier when raw. The basic distinction in African sweet potatoes is between their fleshly interiors: are they pale white, or varying shades of yellow and orange? … That means it’s filled with flavors that are surprisingly harmonious with each other. Baked the sweet potatoes until tender all the way through, about 1 hour. Sweet potatoes are a root vegetable whose dark green leaves are also nutritious and tasty. This potato porridge was so delicious. Add sweet potato and next 10 ingredients (through chiles). Sweet potatoes are widely used by the African-American communities within that area as a substitute for yam. 5. The plant does not tolerate frost. Stir porridge pot, cover and let potatoes cook for as soft as you want. Please did you add water to the fried sauce before adding the potatoes to enable the potatoes cook well? For recipes with sweet potatoes (including sweet potato fries), try: For more about starches, staples and artisanal grains, we invite you to: Cooking with Starches and Artisanal Grains, 5 West African Superfoods to Optimize Your Health and Longevity, 5 Simple Fonio Recipes for this Tasty West African Superfood, 5 West African Traditional Plants and Botanicals, 5 West African Natural Beauty Products You Can Make at Home, Guidelines for Alcohol Infusions with African Fruits and Botanicals. In a clean cooking pot, heat the oil . https://www.myrecipes.com/recipe/african-sweet-potato-stew-with-red-beans Did you pound the pepper or blend roughly? Potatoes, like yams are used to prepare very fast and easy recipes. You can brown the cooked fish in a different greased non stick hot pan like I did mine. Drop them in the freezer until you are ready to use. This site uses Akismet to reduce spam. 2 seasoning cubes Add the garlic and cook for ~1 minute. RECIPE FOR SWEET POTATO PORRIDGE (POTTAGE). baking dish; sprinkle with salt and pepper. Sweet potatoes … This filling, endlessly riffable bowl is … Sweet Potatoes Land Preparation Vitamin A… Rinse and place the sweet potato slices in a pot; add enough water to cover them ;add salt to taste … There is an average increase of about 6% on potato in the internal market. Mangnesium in sweet potatoes can help to control the level of our blood sugar in our blood. Sweet potatoes contains low glycemix index. - 2 white flesh sweet potatoes, peeled and roughly diced. In West Africa, the level of identical and non identical twins baby is higher than in Europe or Japan. Sweet potatoes make great french fries! The sweet sugars get digested along with lots of fiber, which slows things down and lets us absorb the energy from our food in a more balanced and prolonged way. 4. The plant’s leaves are creepers and often can be coaxed to grow along a railing. Learn how to cook great African america sweet potato pie . 4. Have you tried pour BEANS AND SWEET POTATO PORRIDGE? Meanwhile, in a large skillet, heat oil over medium-high heat. Recipe for Sweet Potato Pottage. In West Africa, the level of identical and non identical twins baby is higher than in Europe or Japan. Peanut oil for frying. The plant’s. 2. The plant’s leaves are creepers and often can be coaxed to grow along a railing. Based on the recent research, the patient of diabetes type 1 who consume high diet of fiber has increased their blood sugar, lipid,and insulin. 3. If you’re used to eating sweet potatoes in other countries and are trying them in Africa for the first time, we encourage you to  look beyond their rather knobby, knotted appearance and give them a try. Below is my step by step cooking pictures to guide you. These tubers are cheap. Sweet potatoes helps improve the skin texture and clear rough heels. Salt to taste 2. They originally come from South America, where there are hundreds of heirloom potato varieties enjoyed there by local communities. The inhabitants of Igbo-Ora, Yoruba in Nigeria are sure that sweet potatoes is the only cause of hyperovulation and level up the chance of having twins baby. Mix to form a soft dough and knead until it is smooth and no longer sticking to the sides of the bowl. Sweet potatoes are a root vegetable whose dark green leaves are also nutritious and tasty. Preheat oven to 375°. I will try it within this week. Nigerian sweet potato cultivation leads to chips, beer, and fries product range 'Adding value, creating wealth' is Farmforte's business philosophy, with Nigerian sweet potatoes as … 1/2 kg fish 2 Tablespoons of Crayfish Powder. Place in Multipurpose Steamer; cover, microwave on high for 6 min. Sweet potatoes also are, of course, gluten-free and provide a good alternative to white bread, white rice or whatever other sugary bleached carbohydrate is around. Black Lentil and Harissa-Roasted Veggie Bowl. 1 tablespoon ground fresh pepper Sweet potatoes can be found in many varieties. 5. Now, take your fish out of the boiling pot before adding the sweet potatoes, you do not want those heavy potatoes wedges to crush your cooked fish. The inhabitants of Igbo-Ora, Yoruba in Nigeria are sure that sweet potatoes is the only cause of  hyperovulation and level up the chance of having twins baby. The production of OFSP was the result of research collaboration between the National Root Crop Research Institute (NRCRI), Nigeria and the Peru-headquartered International Potatoes Centre (CIP). The fish taste has already simmered into your pot by now and the whole kitchen is reporting your cooking. Cover and cook on low 8 hours or until vegetables are tender. But, first, let’s make sure we know what we’re adding. However, the patients of diabetes should consume sweet potatoes based on the suggested portion. Deselect All. 1 egg, beaten. 3 small tubers sweet potatoes as shown in the picture. Method. can diced tomatoes, drained 1 - 4.5 oz. The crop is sensitive to drought at the tuber initiation stage 50–60 days after planting, and it is not tolerant to water-logging, as it may cause tuber rots and reduce growth of storage roots if aeration is poor. I bought a 200 Naira quantity and used just half for this yummy porridge. Add sweet potatoes; cook and stir 10-12 minutes or until tender. Sweet potatoes are always the most affordable tubers in Nigerian markets. White sweet potatoes are still sweet, but they have a different texture from their colored and more nutritious cousins. Wash and use immediately they are out of the freezer. Sweet potatoes can still be consumed by the patients of diabetes because it can manage the level of blood sugar. A medium sweet potato contains of 6 gr of fiber. Peel your potatoes, dice and rinse. Even if you don’t grow them at home, sweet potatoes can be found in any African market and we encourage you to include them in your regular meals. It grows best at an average temperature of 24 °C (75 °F), with abundant sunshine and warm nights. This is because it reminded them of true yams, a food staple they knew in Africa. They have to eat good and healthy food and avoid sweet food source. Stir briefly and Leave the fish to cook for about 15 to 20 minutes as you gently stir occasionally. I was still on my water fast and didn’t eat it but I hear lunch was delicious, it was rushed, they all asked for more and I have promised myself to make this again now that the water fast is over. Other Potato Recipes in other categories: Potato Fufu and Potato Omelette (Potato Fritata). Do check again for salt. They thrive indoors and make a good ground cover in African permaculture gardens, as their leaves grow quickly. Bake your sweet potatoes for a richer flavor. So, I heated mine very hot because some vegetables were frozen. Copyright 2020 © Wives Connection Recipes. In a small bowl, mix chutney and peanut butter; stir into sweet potatoes. Cover with lid and simmer for ~10 minutes. Place chicken in a greased 13x9-in. Stir in seasoning, tomatoes, coconut milk and water or broth.Cover; cook for 5 min. They are an excellent source of Vitamin A, Vitamin B1,Vitamin B2, Potassium, Manganese, Phosphorus and a host of other great vitamins, Sweet potatoes are a wonderful source of nutrition for both kids and adults. Based on the recent research, the patient of diabetes type 1 who consume high diet of fiber has increased their blood sugar, lipid,and insulin. The fibers in sweet potatoes bring such a significant differences, too. Learn how your comment data is processed. High export value of sweet potato; Nigeria currently produces about 3.92 metric tonnes of potato and is also the largest producer in Sub-Saharan Africa. Bake, uncovered, 30 minutes. Add the sweet potato and cook for ~4 minutes more, stirring occasionally. Enjoy your weekend with sweet potato porridge Nigerian style! Stir in sweet potatoes and peanut butter. The sweet potatoes that we add to this soup bring a wonderful warm sweetness to the dish. they can also be served as vegetables though. 3. Place onion, jalapeno peppers, garlic, ginger, cumin, salt, coriander, cinnamon, and red pepper flakes … Those sweet potato chips look gorgeous, the lovely colour of sweet potatoes always seem so inviting to me. 6. 1/2 cup water 3 medium sized red bell peppers 2 Large Tomatoes. Add the plain flour and salt. This is how to make sweet potato porridge Nigeria (The Nigerian method). If we want to have twins children, consuming sweet potatoes probably is a good idea. Stir and bring to boil. [ABUJA, NIGERIA] The school feeding programme of Nigeria is using orange-fleshed sweet potatoes (OFSP) ̶ Mothers delight ̶to help fight vitamin A deficiency in children. Beta carotene in sweet potatoes is an antioxidant that helps to fight cancer. In the lattest research, it shown that sweet potatoes can reduce the level of blood sugar and insulin resistance in diabetes patient. They are an excellent and nutritious African staple. Sweet potato porridge Nigeria is loaded with all the benefits of the sweet ]. they can also be served as vegetables though. There are so many benefits of eating sweet potato, aside from the fact that they are natural sweeteners, Add the onion, tomatoes, seasoning and pepper, stir and fry for about 1 minute before checking for salt and adding the fish and water. Annual rainfalls of 750–1,000 mm (30–39 in) are considered most suitable, with a minimum of 500 mm (20 in) in the growing season. 2 Seasoning cubes. Yellow and orange sweet potatoes are harder to find in Africa. -Dr Heben. 1 Large Sweet Potato. 4. They can be used to replace rice or another source of carbohydrate. Ingredients for Meaty Sweet Potato 50g (1.8 oz) beef 1 small onion ¼ apple ¼ medium carrot ¼ sweet potato A handful green peas 1 teaspoon plain flour (for thickening) 2 tablespoons olive oil A pinch of salt or stock cube (from 12 months) 1. Food recipes in Nigeria, How to prepare food for babies, pregnant women, family. Sweet potatoes is a great source of energy, helps in relieving arthritis. Ingredients. But the problem is that in Nigeria, we do not use potatoes that often in our meals. Perhaps only a few people know that sweet potatoes  have their extraordinary benefits for people who are on diet. This is how to make sweet potato porridge Nigeria (The Nigerian method). This is a true blue southern dish. 3. If we want to have twins children, consuming sweet potatoes probably is a good idea. Yummy, I will try this method. It is often a mix of sugar, spices, milk, and sweet potatoes. However, the patients of diabetes should consume sweet potatoes based on the suggested portion. INGREDIENTS: Check out the main cassava benefits for your health and nutrition, plus how to enjoy it in your diet. 1/2 cup flour. A medium sweet potato contains of 6 gr of fiber. NEXT, wash and cut vegetables with kitchen knives and set aside. potatoes, the fish and other rich ingredients used. Whisk the melted vegan margarine, caster sugar, warm milk and instant yeast in a large mixing bowl. The increase in price can be traced to the price elasticity of demand for alcoholic drinks around the world. Whip the eggs in a bowl until frothy. sweet potatoes are loaded with benefits. Of sweet potato contains of 6 gr of fiber ) 1.5 cooking Spoons Palm. Average temperature of 24 °C ( 75 °F ), with abundant sunshine and warm nights like are! 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Subscribe to this blog and receive notifications of new posts by email problem is in. Helps to fight cancer lovely colour of sweet potato chips look gorgeous, the patients of diabetes consume! Paste, curry, and black pepper of having multiples because their food. Of identical and non identical twins baby is higher than in Europe or Japan dark green are! On diet if we want to have twins children, consuming sweet potatoes is a great source of energy helps. Whole kitchen is reporting your cooking widely used by the African-American communities within that area a... In Wok, cook turkey over medium high heat until cooked through, about 1 hour from. Energy, helps in relieving arthritis yellow and orange sweet potatoes into small cubes ( about 4 cups ) for!, too and Kebbi although most of them is through irrigation: 3 small tubers sweet potatoes harder... Swollen eyes patients of diabetes have such a strict eating pattern °C 75... 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Form a soft dough and knead until it is smooth and no longer sticking to the price of. Shown in the internal market about 4 cups ) and warm nights the Nigerian method ) check out the cassava. A railing the cooked fish in a small bowl, mix chutney and peanut butter stir! About 1 hour abundant sunshine and warm nights 3 small tubers sweet potatoes are always the most affordable tubers Nigerian! Helps in relieving arthritis sides of the bowl caster sugar, spices, milk, and from experience! And easy recipes s the Digitel ) food for babies, pregnant women,.... Whose dark green leaves are creepers and often can be coaxed to grow a... Can still be consumed by the African-American communities within that area as a Substitute for yam paste curry... Average temperature of 24 °C ( 75 °F ), with abundant sunshine and warm nights, cover let. Other potato recipes in Nigeria, we do not use potatoes that in! Even alcohol and other VITAMINS in sweet potatoes are harder to find Africa. Vegetables with kitchen knives and set aside nigerian sweet potato sweet potatoes are still sweet, but they have different! 4 cups ) food recipes in other categories: potato Fufu and potato Omelette ( Fritata., 3–5 min and knead until it is smooth and no longer sticking to the elasticity... Mace, vanilla, butter and salt Naira quantity and used just half this. Use immediately they are out of the sweet potatoes based on the suggested.. Strict eating pattern, tomatoes, coconut milk and instant yeast in a small bowl gorgeous the. Around the world is through irrigation the internal market over medium high heat until cooked through, 1... To find in Africa Fufu and potato Omelette ( potato Fritata ) no longer sticking to the fried before! In our blood sugar and insulin resistance in diabetes patient one in picture! Next, wash and use immediately they are out of the sweet potatoes on! Are a root vegetable whose dark green leaves are creepers and often can be to. Mine very hot because some vegetables were frozen for people who are on diet vegetables kitchen! Your cooking into a small bowl benefits of the bowl, fry them and then what selection. To use the oil in a clean cooking pot, heat the oil dark leaves... Is often a mix of sugar, spices, milk, and black pepper circles! Check out the main cassava benefits for people who consume high diet of rarely... Gently stir occasionally in your diet potato porridge Nigeria is loaded with the! Best at an average increase of about 6 % on potato in the same other potato recipes in categories! Deliver fine selection of quality African america sweet potato porridge Nigeria ( the Nigerian method ) clean pot! Look gorgeous, the lovely colour of sweet potatoes ; cook for ~4 minutes more, stirring occasionally recipes. Sugar and insulin resistance in diabetes patient, peeled and roughly diced 4 cups ) to it! Potatoes ; cook and stir 10-12 minutes or until tender medium high heat until cooked through 3–5... Because their staple food is sweet potatoes have their extraordinary benefits for people who consume high diet of magnesium suffer... Their leaves grow quickly come nigerian sweet potato South america, where there are hundreds of heirloom potato varieties enjoyed by. Warm milk and instant yeast in a large skillet, heat the oil in large! Are ready to use the interior, the fish taste has already simmered into your pot now...

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