Sweet Potato Recipes in Uganda

The sweet potato (Ipomoea batatas) is a dicotyledonous plant that belongs to the family Convolvulaceae. Its large, starchy, sweet-tasting, tuberous roots are a root vegetable. The young leaves and shoots are sometimes eaten as greens.

Ipomoea batatas is native to the tropical regions in America. Of the approximately 50 genera and more than 1,000 species of Convolvulaceae, I. batatas is the only crop plant of major importance—some others are used locally, but many are poisonous.

The sweet potato is only distantly related to the potato (Solanum tuberosum) and does not belong to the nightshade family.

Sweet Potato Nutrients

Besides simple starches, raw sweet potatoes are rich in complex carbohydrates, dietary fiber and beta-carotene (a provitamin A carotenoid), while having moderate contents of other micronutrients, including vitamin B5, vitamin B6, manganese and potassium (right table).

When cooked by baking, small variable changes in micro-nutrient content occur to include a higher content of vitamin C at 24% of the Daily Value per 100 g serving (right table), as well as an increase in polyphenol levels.

The Center for Science in the Public Interest has compared the nutritional value of sweet potatoes to other foods. Considering fiber content, complex carbohydrates, protein, vitamin A and potassium, the sweet potato ranked highest in nutritional value.

Sweet potato varieties with dark orange flesh have more beta carotene than those with light-colored flesh, and their increased cultivation is being encouraged in Africa, where vitamin A deficiency is a serious health problem.

A 2012 study of 10,000 households in Uganda found that 50% of children who ate normal sweet potatoes suffered from vitamin A deficiency compared with only 10% of those on the high beta carotene variety.

Sweet Potato Recipes in Uganda

Sweet potatoes (Lumonde)

Types of Lumonde: Kawogo, kyebandula etc

(i) Steamed Sweat potatoes

(ii) Grilled/Roasted Sweet potatoes

This can be:
(a) Oven Roasting

(b) Barbeque

(c) Hot ash

(iii) Jacket sweet potatoes not peeled

(iv) Deep Fried sweet potatoes

(v) Mugoyo: Steamed sweet potatoes + Mashed with Dry Beans. (Fresh beans can do but the colour is not attractive)

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