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Sweet Potato Pone

Sweet Potato Pone

13 Ratings
13 Ratings
Recipe Image
Sweet Potato Pone
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. In a 3-quart saucepan, combine sweet potatoes, molasses, ginger, baking powder, salt, and vegetable oil.
2. Simmer slowly, stirring constantly, for 10 minutes.
3. Pour into well-greased 9-inch baking pan.
4. Bake at 325°F for 30 minutes, stirring every five minutes for the first 20 minutes.
5. Smooth down the top and allow to brown.
6. 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 196
Total Fat 7 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 364 mg
Carbohydrates 33 g
Dietary Fiber 1 g
Total Sugars 26 g
Added Sugars included 23 g
Protein 1 g
Vitamin D 0 mcg
Calcium 134 mg
Iron 2 mg
Potassium 620 mg
N/A - data is not available
Nutrients Amount
Total Calories 196
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 33 g
Dietary Fiber 1 g
Total Sugars 26 g
Added Sugars included 23 g
Protein 1 g
Minerals
Calcium 134 mg
Potassium 620 mg
Sodium 364 mg
Copper 222 mcg
Iron 2 mg
Magnesium 90 mg
Phosphorus 50 mg
Selenium 6 mcg
Zinc 0 mg
Vitamins
Vitamin A 283 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0 mcg
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
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/4 cups

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025