Sweet Potato Pone
Ground ginger and molasses are combined with mashed sweet potatoes and cooked in the oven for a delicious dessert.
- Yield
- 10 servings
- Serving size
- 1/10 of recipe
- Rating
- 3.60 of 5 (15 ratings)
Food groups
- Vegetables: 1/4 cups
Ingredients
- 3 cups grated sweet potatoes
- 1 cup molasses (or dark cane syrup)
- 2 teaspoons ground ginger
- 2 teaspoons baking powder
- 1 teaspoon salt
- 1/3 cup vegetable oil
Directions
- Wash hands with soap and water.
- Preheat oven to 325 degrees F. Combine all ingredients in a 3-quart saucepan.
- Simmer slowly, stirring constantly, for 10 minutes.
- Pour into well-greased 9-inch baking pan.
- Bake for 30 minutes, stirring every five minutes for the first 20 minutes.
- Smooth down the top and allow to brown.
- Cut into squares and serve hot or cold.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 189.14 |
| Total Fat | 7.49 g |
| Saturated Fat | 1.04 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 3 g |
| α-Linolenic Acid | 0.4 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 30.85 g |
| Dietary Fiber | 1.08 g |
| Total Sugars | 25.93 g |
| Added Sugars included | 24 g |
| Protein | 0.66 g |
| Calcium | 132 mg |
| Potassium | 620 mg |
| Sodium | 356.72 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 87 mg |
| Phosphorus | 48 mg |
| Selenium | 6 mg |
| Zinc | 0 mg |
| Vitamin A | 299 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 6 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 9 mcg |
| Folate | 2 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0 mg |
| Niacin | 1 mg |
| Choline | 8 mg |
Notes
Sweet Potato Pone is a Liberian dish often served as a dessert following a family meal.
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Source
Recipe by: North Dakota Food and Culture: A Taste of World Cuisine — North Dakota State University Extension Service
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/sweet-potato-pone. Federal works are public domain in the United States.