Diet is the most anti-cancer nutrients, β-carotene (vitamin A precursor), vitamin C and folic acid content in sweet potatoes are rich in all three. A small sweet potato (about 2 double) provides 2 times the amount of human daily requirement of vitamin A, one-third of the required daily amount of vitamin C and about 50 micrograms of folic acid; which is higher than a bowl of dietary fiber content oatmeal.
sWeet potAto pie JamaicanEats recipes 4 tablespoons margarine ½ cup sugar 3 tablespoons lime juice 1 tablespoon lime rind 1 unbaked pie shell (short crust pastry) 3 eggs, separated ¼ teaspoon cinnamon 2 cups mashed Cooking sWeet sweet potatoes 1 cup milk Boil, bake and eat them plain. or use sweet 1. Cream butter until soft, add sugar gradually and continue to potatoes in casseroles, salads, and desserts with cream until sugar is well blended. herbs, spices and flavourings for delicious dishes. 2. Add lime juice and rind. 3. Add beaten egg yolk, cinna- mon, mashed potato and milk. Mix thoroughly. 4. Fold in stiffly beaten egg whites. 5. Line pie dish with pastry, pour in mixture. 6. Bake in 350 degrees F oven for 50 minutes ot until done. sWeet potAto Fudge 1 cup sweet potato flour* 1 cup unsweetened milk or orange juice 2 cups granulated sugar 1 teaspoon vanilla 2 tablespoons cracked peanuts 2 ounces margarine 1. Melt margarine. 2. Add milk and sugar. 3. Add flour and stir consis- tently toavoid burning. 4. Boil until thick (when dropped in water forms a ball) 5. Add vanilla and nuts 6. pour into greased tray and mark into squares. 7. Cut when cool. Make your own sweet potato flour 1.Wash and peel potato and slice thinly. 2. Drychips under the sun or use an artificial dryer until chips crack. 3. Grind the dried chips using an 80 mesh sieve. 4. Grind the coarse flour and sift again. Pack the Jenn Walton /www.digiwerxstudio.com fine Flour JamaicanEats recipes sWeet potAto FRitteRs 1. in a large bowl, combine all ingredients. 1 cup mashed potato 2.Mix together and whisk until Sweet Potato Fritters ½ cup flour smooth. 1 egg 3. Cook batches in a greased skillet 1 teaspoon salt on medium high temperature until 1 tablespoon milk bubbles form on the surface, then oil for frying turn over and cook until golden 1 teaspoon black pepper brown. 1 small onion, chopped serve with butter and maple syrup. ½ sweet pepper, chopped ¼ cup flaked fish FRenCH FRied sWeet (red herring, codfish/saltfish, salted potAtoes mackerel) 1. Cut uncooked sweet potatoes into 1-inch strips. 1. Beat egg and milk. 2. soak in cold, salted water for a 2. Add all other ingredients and short while. mix well. 3. drain and dry with a towel. 3. drop by spoonful into hot oil 4. Fry in hot deep, deep fat (365 and fry until golden brown. degree F) until brown, 3-5 minutes. 4. serve with tomato slices. 5. drain on absorbent paper and sprinkle with salt. sWeet potAto pAnCAke 1 cup all-purpose flour VARIATION 1 cup whole wheat flour 4 teaspoons baking powder season sweet potato strips with a 2 tablespoons brown sugar combination of spices such as sea- 1 teaspoon cinnamon soned salt, garlic pepper, ground pinch nutmeg cumin and/or other spices of your 2 cups milk choice). 4 teaspooons melted butter place on a baking sheet and bake 2 whole eggs at 400 degree F for 20 minutes or 1 sweet potato, cooked until ten- until cooked. der, peeled and pureed CARLington WiLMot pHoto pLAntAin has been lightly oiled. FRitteRs 5. Fry until golden brown 6 very ripe plantains, on both sides. thoroughly mashed 6. sprinkle brown sugar 3 eggs, beaten on top and serve. 12 tablespoons flour 6 tablespoons brown Makes approximately 24 sugar fritters. 3 tsps. baking powder Fritters are eaten mainly 1 cup raisins and any at breakfast but serve other dried fruit as them up as a delicious desired snack or hors d’oeuvres. Variations: don’t just 1. Mix together flour, stick to banana , try sugar and bananas until banana, saltfish (cod fish), smooth. callaloo, pumpkin or 2. Fold in eggs. sweet potato. 3. Add fruit and mix well. 4. drop by the spoonful Recipe by Marlene on to a hot skillet that Mcgregor CARLington WiLMot pHoto JamaicanEats recipes CuRRy pLAntAin sugar (preferably brown), honey or Cinnamon can be sprinkled over plan- 2-4 ripe plantains, sliced thin1 orange, molasses, to taste tains before serving. serves 6 juiced1/2 cup diced red bell pepper2 nutmeg tablespoons coconut oil1/2 tablespoon Vanilla BAked pLAntAin WitH curry powder1 teaspoon sea saltstir all Cinnamon CHeese ingredient together and let sit for half an 2 large firm ripe plantains hour then serve. 1. Wash, peel the skin from plantains. 1 sprig scallion, finely chopped Chantel Selman recipe, Barbados grate. 2 tablespoons cheddar cheese 2. Add flour and salt and mix well. paprika BReAdCRuMB pLAintAin 3. Beat mixture with fork and enough 2 tablespoons butter water to make smooth batter. 1: preheat oven to 350 degrees F. Rub a 4. Bring water to boil, add little butter onto a baking sheet. milk, bring to boil on low 2: place the peeled plantain side by side. heat to avoid the liquid Cut plantain straight across the centre boiling over. and open up slightly. 5. pour in plantain mix- 3: sprinkle cheese mixed with scallion ture, a bit at a time. stir into centre crevice. constantly, to avoid lumps, 4: Bake until plantain is cooked and gold- until mixture becomes en brown. thick. serve as a dinner meal or cut in 3” 6. Let simmer over low pieces as a side vegetable. serves 4 heat 20 to 30 minutes. 7.sweeten with sugar, pHoto By RoseMARy pARkinson honey or molasses to BAnAnA oR pLAntAin CRisps taste. sprinkle cinnamon, 12 green bananas or plantains, peeled and vanilla or grated nutmeg on top, if sliced finely 1: peel and slice plantain Hot vegetable oil 2: dip plantain pieces in beaten egg and desired. salt breadcrumbs that is seasoned the way you like. example, cinnamon, seasoned Recipes below from Rosemary Parkinson’s 1: Heat oil, preferably using a deep-fat salt, garlic pepper, ground cumin seeds. book Nyam Jamaica fryer. 3: Fry. CARAMeLized pLAntAin 2: Add banana or plantain slices and deep 3 very ripe plantains (blackish in skin) fry until golden brown. pLAntAin poRRidge vegetable oil 3: drain on paper towels, sprinkle with 3 ripe or green plantain, peeled, grated salt. serve. 1 cup milk 1: peel plantains by making a thin cut 5 cups water along the sides. Cut ends. 2: peel. slice For crisps with a difference, cover in 1/2 cup flour plantains in ¼” slices. grated fresh or desiccated coconut pinch of salt 3: Heat oil and fry until golden brown. before frying.
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