Ngwaci’s or sweet potatoes are a super food and next time you are in the market, do not ignore this super food and here is why……
In Kenya we grow three kinds of sweet potatoes ,white,purple and red skinned ones whose flesh will either be yellow or white.
The yellow fleshed sweet potato variety is the most nutritious of all as it comes packed with beta carotene that is great for your eyes and immune system,Vitamin C ,dietary fibre and carbohydrates.
Read more about sweet potatoes and diabetes here.
Here is how you can enjoy this superfood:
1.Sweet potatoes are very versatile and canbe boiled and mashed and had in place of regular potatoes.
2.You can have sweet potatoes fries by baking them in a 180 degrees centigrade oven for about 35-40 minutes .
Just drizzle some olive oil ,black pepper and salt over them and pop them in the oven.
3.They can be added(pre-cooked) to pastry dough and cake/pancake batters as a natural sweetener and to boost the nutritional value of these foods.
4.They can be an alternative to regular potatoes in salads ,soups and stews.
5.You can make sweet potato pie, even souffles!
Flavours that really go well with sweet potatoes are:bananas,rosemary,garlic,chicken,honey,cheese and bacon.
How to store them
Sweet potatoes should not be stored in the fridge as it alters their flavour ,store them in a cool dry dark place and they should keep for atleast a week