Sweet Potato

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Sweet Potato

The sweet potato is a very versatile vegetable. It can be added to recipes like this one to sweeten the dish but it can also be enjoyed steamed, baked or on the braai.

According to BBC Good Food:

Sweet potatoes have a creamy texture and a sweet-spicy flavour that makes them ideal for savoury dishes. There are two types, one with bright orange flesh, the other with pale cream flesh.Sweet potatoes are native to the tropical Americas and are sometimes referred to as ‘yams’ in the USA.

Sweet potatoes are full of important nutrients such as vitamin-A. The vitamin A found in sweet potatoes gives them their signature orange colour. They are the high in carbohydrate and have been used to  address both undernutrition and poverty.

In terms of portion size; for the same amount of carbohydrate (15 g), mashed potato of 1/2 cup is equivalent to 15 g carbohydrate whereas 1/4 cup of sweet potato is equivalent to 15 g carbohydrate.

Here is a great recipe for you to try out the sweetening effects of sweet potato


Malawian Sweet Potato Biscuits

Makes 20 biscuits

Sweet potato Biscuits


200 mL cooked sweet potato (250 g raw with skin)

60 mL soft lite margarine

60 mL sugar

30 mL fat free milk

190 mL cake flour

10 mL baking powder

1 mL salt

125 mL oat bran

15 mL castor sugar mixed with ground cinnamon



  1. Preheat the oven to 180°C
  2. Mash and cool the sweet potato slightly. In a bowl, mix the sweet potato with the margarine, sugar and milk
  3. Sift the flour, baking powder and salt over the sweet potato mixture, and stir to blend.
  4. Add the oat bran and mix to form a dough, using a wooden spoon
  5. Shape into a roll with a diameter of 4-5 cm; cover with clingwrap or waxed paper, and place in the freezer for 30 minutes
  6. Cut into 20 slices and place on a greased baking sheet
  7. Sprinkle with the cinnamon sugar and bake for 20-30 minutes, or until golden brown.