Sweet potato is a root vegetable which has a lot of health and nutritional benefits that got me surprised, to think that it is not often eaten like the Irish potato. Sweet potatoes are rich in antioxidants…doctors can educate us more but it is simply substances that protect the cells in our body from damaging. I read that the major antioxidant vitamins are Vitamin C , Vitamin E and then Beta-carotene, which is found in sweet potato. Infact, it is shown to be a better source of beta-carotene than green leafy vegetables, and school children effectively get a good amount of their daily vitamin A when they eat sweet potato.
I made this sweet potato pottage ‘porridge’ with minced meat, ugu leaves (you can substitute) and palm oil. Multiple studies, according to WHfoods, show that you will get the full benefits of beta-carotene by including some fat in your sweet potato dishes…what more can i say than to get started with this sweet nutritious root as the name also testifies.
Sweet Potato Porridge Recipe
- 2 tubers of sweet potato – the African or Jamaican sweet potato variety, as it is called in the diaspora or UK at least.
- 300g of minced meat – you can use flaked fish too
- 1 medium onions – chopped or diced
- 1 1/2 cooking spoons red palm oil
- 2 tbsps Crayfish (ground)
- Ugu leaves – substitute with spinach, kale or other greens
- Scent leaves (nchuanwu, efirin or basil leaves)
- 1 seasoning cube
- A small inch size Okpei/Iru/Dawadawa
- Salt & pepper to taste
- Water for cooking
- Peel and cut the potatoes to your desired size. Put in a bowl of water as you are peeling it, otherwise they will turn to dirty greenish or blackish colour (it doesn’t look nice to me).
- Wash, pick and cut your vegetables and scent leaves, and put aside.
- Put a pot on fire and add oil. Add the onions once oil is hot, not bleached. Fry till translucent and then add the minced meat with the seasoning cube. Stir together and brown the meat for at least 2 minutes or until it is cooked a bit without burning.
- Stir in the sweet potatoes, add water up to the potato level to cook it and add your crayfish, okpei, salt and pepper. Cover your pot and allow to simmer on medium heat. Stir occasionally so that it will help the porridge to thicken a bit and add more water if it is becoming dry.
- Once the potatoes are done, add the vegetables and scent leaves. Simmer for a minute and remove from heat inorder to retain the freshness and nutrients in the veggies.
- Dish and enjoy.
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