Sweet Potato_Plantain - Jamaican Eats_

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					                                                                     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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posted:9/28/2011
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Description: 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.