Barbados Sweet Potatoes

Barbados Sweet Potatoes Recipe - Vegetarian Dish from Barbados

Region / culture: Barbados | Preparation time: 45 minutes | Cooking time: 35-40 minutes | Servings: 4-6 |

Vegetarian diet

Introduction

Barbados Sweet Potatoes is a delightful dish that brings a taste of the Caribbean to your table. This recipe combines the natural sweetness of sweet potatoes with the rich flavors of dark rum, ginger, and spices, creating a unique and flavorful side dish. Perfect for those looking to add a tropical twist to their meals, this recipe is not only delicious but also easy to prepare.

History

The origins of the Barbados Sweet Potatoes recipe can be traced back to the Caribbean island of Barbados, where sweet potatoes are a staple food. The use of spices like curry powder and allspice, along with the distinct flavor of Barbados dark rum, reflects the island's rich culinary heritage, influenced by African, Indian, and British cuisines. This recipe has evolved over time, incorporating local ingredients and flavors to create a dish that is truly Barbadian.

Ingredients

3 large sweet potatoes
1 tbsp vegetable oil
0.67 cup freshly squeezed orange juice
0.25 cup firmly packed dark brown sugar
3 tbsp freshly grated peeled ginger
2 tbsp Barbados dark rum
2 tbsp melted butter
2 tsp curry powder
0.5 tsp allspice
0.5 tsp habanero powder

How to prepare

Preheat the oven to 350°F (177°C).
Wrap the sweet potatoes in foil and bake for 30 minutes.
Remove the foil, allow the potatoes to cool, and then slice them into 0.5 inch-thick rounds.
Coat a 9 by 13 inches ovenproof baking pan (preferably glass) with vegetable oil.
Layer the potato slices in the pan.
Mix the remaining ingredients in a small bowl and drizzle them over the potatoes.
Cover the pan with foil and bake until the potatoes are barely tender, about 15 to 20 minutes.
Remove the foil and bake the potatoes for an additional 10 to 15 minutes, or until the topping starts to brown.

Variations

For a spicier version, increase the amount of habanero powder. Alternatively, for a non-alcoholic version, substitute the dark rum with apple juice or more orange juice.

Cooking Tips & Tricks

To ensure the best results, choose sweet potatoes that are firm and free of blemishes. Wrapping the potatoes in foil during the initial baking helps to steam them, making them easier to slice. For a more intense flavor, let the potato slices marinate in the spice and rum mixture for a few hours before baking. Additionally, using a glass baking pan can help to evenly distribute the heat during the final baking.

Serving Suggestions

Barbados Sweet Potatoes can be served as a side dish with grilled meats or seafood. It also pairs well with salads and other vegetable dishes for a complete meal.

Cooking Techniques

Baking is the primary cooking technique used in this recipe, which helps to concentrate the flavors of the ingredients while keeping the sweet potatoes tender and moist.

Ingredient Substitutions

If Barbados dark rum is not available, any dark rum can be used as a substitute. Maple syrup can replace dark brown sugar for a different sweetness profile.

Make Ahead Tips

The sweet potatoes can be baked and sliced a day ahead, and the spice mixture can be prepared in advance. Assemble and bake the dish just before serving for the best flavor.

Presentation Ideas

Serve the sweet potatoes in a colorful dish to highlight their vibrant orange color. Garnish with fresh herbs like parsley or cilantro for a touch of green.

Pairing Recommendations

Pair Barbados Sweet Potatoes with a light, crisp white wine such as Sauvignon Blanc or a fruity Pinot Noir to complement the dish's rich flavors.

Storage and Reheating Instructions

Leftover Barbados Sweet Potatoes can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave until warmed through.

Nutrition Information

Calories per serving

A serving of Barbados Sweet Potatoes contains approximately 200-250 calories, making it a suitable option for those managing their calorie intake. The exact calorie count may vary based on the size of the sweet potatoes and the amount of added sugars.

Carbohydrates

A serving of Barbados Sweet Potatoes is a good source of carbohydrates, providing the energy needed for daily activities. Sweet potatoes are rich in complex carbohydrates, which are digested slowly, offering a steady source of energy without spiking blood sugar levels.

Fats

This recipe contains a moderate amount of fats, primarily from the vegetable oil and melted butter used in the preparation. These fats contribute to the dish's rich flavor and help in the absorption of fat-soluble vitamins.

Proteins

Barbados Sweet Potatoes are not a significant source of proteins. However, they can be part of a balanced meal when served alongside a protein-rich dish, such as grilled chicken or fish.

Vitamins and minerals

Sweet potatoes are an excellent source of vitamins and minerals, including vitamin A, vitamin C, manganese, and potassium. These nutrients support vision health, immune function, and bone health, among other benefits.

Alergens

This recipe is free from common allergens such as nuts, soy, dairy (if butter is substituted for a dairy-free alternative), and gluten. However, those with specific food sensitivities should review the ingredients list carefully.

Summary

Overall, Barbados Sweet Potatoes offer a nutritious and flavorful option that fits well into a balanced diet. Rich in carbohydrates, vitamins, and minerals, this dish is a healthy addition to any meal.

Summary

Barbados Sweet Potatoes is a flavorful and nutritious dish that brings the taste of the Caribbean to your kitchen. With its rich blend of spices, rum, and sweet potatoes, it's a perfect side dish for any occasion. Easy to prepare and packed with vitamins and minerals, it's a healthy addition to any meal.

How did I get this recipe?

The memory of discovering this recipe for the first time is a cherished one. It was many years ago, when I was just a young girl living in Barbados. My aunt, who had a reputation for being the best cook in the family, had invited me over to her house for a special meal. As soon as I walked into her kitchen, I was greeted by the most enticing aroma.

I watched in awe as my aunt prepared a dish of sweet potatoes unlike any I had ever seen before. She explained to me that this was a traditional Barbadian recipe that had been passed down through generations. The sweet potatoes were cooked in a spicy, fragrant sauce made with coconut milk, curry powder, and a dash of hot pepper. The flavors were so complex and delicious that I couldn't wait to learn how to make it myself.

My aunt patiently guided me through the process, showing me how to peel and dice the sweet potatoes, and how to sauté them in the rich, aromatic sauce. As the dish simmered on the stove, filling the kitchen with its tantalizing scent, my aunt shared stories with me about her own childhood and the many family gatherings where this dish had been served.

When the sweet potatoes were finally ready, we sat down to enjoy our meal together. The combination of the creamy coconut milk, the earthy sweetness of the potatoes, and the fiery kick of the hot pepper was nothing short of magical. I savored each bite, feeling a deep sense of connection to my family and my cultural heritage.

From that day on, Barbados Sweet Potatoes became a staple in my own cooking repertoire. I would make it for special occasions, for family gatherings, and sometimes just for myself when I was in need of comfort and a taste of home. Over the years, I have added my own personal touches to the recipe, experimenting with different spices and techniques to make it truly my own.

Whenever I prepare Barbados Sweet Potatoes, I am transported back to that kitchen with my aunt, surrounded by the warmth and love of family. It is a dish that holds a special place in my heart, a reminder of where I come from and the traditions that have shaped me.

As I have grown older, I have come to realize the power of food to create connections and memories that last a lifetime. Every time I make Barbados Sweet Potatoes, I am sharing a piece of myself with those I love, passing on a tradition that will hopefully be carried on for generations to come.

So, if you ever find yourself in need of a taste of the Caribbean, I invite you to try my recipe for Barbados Sweet Potatoes. Let the flavors transport you to a world of sunshine, sea breezes, and the warm embrace of family. Enjoy, and may it bring you as much joy and comfort as it has brought me over the years.