Liberian Sweet Potato Pone

May 15, 2023May 15, 20230 0

Liberian Sweet Potato Pone: A Traditional West African Delight

by The Chefin Dessert

Prep

20 min

Cook

1 hour

Ready In

1 hour 20 min

Level

Very Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

6-8

Calories

230

Sugar

40g

Fat

Liberian Sweet Potato Pone is a delightful, traditional West African dessert. It is a unique blend of grated sweet potatoes, brown sugar, and spices baked in the oven to form a dense, cake-like texture that is perfect for breakfast or dessert. Pone was brought to Liberia by the freed slaves who returned there from America after the abolition of the slave trade. It rapidly became one of the country's most popular desserts, and it is now a staple of Liberian cuisine. Liberian Sweet Potato Pone is very easy to make, and it is a rewarding way to experience the cultural history of West Africa.

Instructions

1.	Preheat oven to 375°F/190°C.
2.	In a large mixing bowl, combine the grated sweet potatoes, molasses or dark cane syrup, ginger, baking powder, and salt.
3.	Add the vegetable oil and stir to combine.
4.	Pour the mixture into a greased 9-inch square baking dish and smooth out the top.
5.	Bake in the preheated oven for 45 minutes to an hour, or until the edges are brown and the center is set (test with a toothpick to see if it comes out clean).
6.	Let cool for a few minutes before serving warm.
7.

PROS

Liberian Sweet Potato Pone is a low-fat dessert made from natural ingredients.
It is easy to make and serves as a great gluten-free option.
Pone’s stable and filling nature makes it a perfect standby option for breakfast.
It can be eaten on its own or served with any type of custard, cream, or other sweet sauce.

CONS

One of the cons of Liberian Sweet Potato Pone is that the unsteady nature of the grated sweet potatoes might be annoying to some people.
The ginger in pone can also be worrisome for some individuals who are allergic to it or are intolerant.

HEALTH & BENEFITS

Liberian Sweet Potato Pone is rich in fiber, iron, vitamins A and C, and is also gluten-free. It is made from natural and nutrient-rich ingredients, making it a perfect dessert option for maintaining a healthy lifestyle. Sweet potatoes are a low glycemic index carbohydrate source that helps keep blood sugar levels stable.

	3 cups grated raw sweet potatoes
	1 cup molasses or 1 cup dark cane syrup
	2 teaspoons ground ginger
	2 teaspoons baking powder
	1 teaspoon salt
	1/3 cup vegetable oil