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Sweet Potato Pone

Sweet Potato Pone

15 Ratings
15 Ratings
Recipe Image
Sweet Potato Pone in a small baking dish
Makes: 10 servings
Total Cost: $$$$

Ground ginger and molasses are combined with mashed sweet potatoes and cooked in the oven for a delicious dessert.

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

  1. Wash hands with soap and water.
  2. In a 3 quart saucepan, combine sweet potatoes, molasses, ginger, baking powder, salt, and vegetable oil.
  3. Simmer slowly, stirring constantly, for 10 minutes.
  4. Pour into well-greased 9 inch baking pan.
  5. Bake at 325 °F for 30 minutes, stirring every five minutes for the first 20 minutes.
  6. Smooth down the top and allow to brown.
  7. Cut into squares and serve hot or cold.

Notes

Sweet Potato Pone is a Liberian dish often served as a dessert following a family meal.

Learn more about:

Source:

North Dakota Food and Culture: A Taste of World Cuisine
North Dakota State University Extension Service

Nutrition Information

Serving Size: 1/10 of recipe (81g)
Nutrients Amount
Total Calories 190
Total Fat 7 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 361 mg
Carbohydrates 32 g
Dietary Fiber 1 g
Total Sugars 26 g
Added Sugars included 23 g
Protein 1 g
Vitamin D 0 mcg
Calcium 132 mg
Iron 2 mg
Potassium 601 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 190
Total Fat 7 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 3 g
Linoleic Acid 3 g
α-Linolenic Acid 0.4 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 32 g
Dietary Fiber 1 g
Total Sugars 26 g
Added Sugars included 23 g
Protein 1 g
Minerals
Calcium 132 mg
Potassium 601 mg
Sodium 361 mg
Copper 214 mcg
Iron 2 mg
Magnesium 89 mg
Phosphorus 47 mg
Selenium 6 mcg
Zinc 0 mg
Vitamins
Vitamin A 243 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0 mg
Vitamin C 1 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 9 mcg
Folate 4 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 9 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1/4 cups

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