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Sweet Potato Pone

Sweet Potato Pone in a small baking dish
Makes: 10 servings

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. Preheat oven to 325 degrees F.
  3. Combine all ingredients in a 3-quart saucepan.
  4. Simmer slowly, stirring constantly, for 10 minutes.
  5. Pour into well-greased 9-inch baking pan.
  6. Bake for 30 minutes, stirring every five minutes for the first 20 minutes.
  7. Smooth down the top and allow to brown.
  8. 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
Nutrients Amount
Total Calories 189
Total Fat 7 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 357 mg
Carbohydrates 31 g
Dietary Fiber 1 g
Total Sugars 26 g
Added Sugars included 24 g
Protein 1 g
Vitamin D 0 mcg
Calcium 132 mg
Iron 2 mg
Potassium 620 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 189
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 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 31 g
Dietary Fiber 1 g
Total Sugars 26 g
Added Sugars included 24 g
Protein 1 g
Minerals
Calcium 132 mg
Potassium 620 mg
Sodium 357 mg
Copper 0 mg
Iron 2 mg
Magnesium 87 mg
Phosphorus 48 mg
Selenium 6 mg
Zinc 0 mg
Vitamins
Vitamin A 299 mcg
Vitamin B6 0.3 mg
Vitamin B12 0.0 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 0.0 mg
Niacin 1 mg
Choline 8 mg

N/A will display when nutrient data is unavailable

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

MyPlate Food Groups

Vegetables 1/4 cups

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