Sweet Potato (Ngwaci/Viazi Tamu)

Sweet potato, known as Ngwaci in Kikuyu and Viazi Tamu in Swahili, is a versatile root vegetable with a naturally sweet flavor. It is rich in fiber, vitamin A, vitamin C, and antioxidants, making it a highly nutritious food choice. Sweet potatoes come in different varieties, including orange, white, and purple-fleshed types, each offering unique health benefits.

Features

• Naturally sweet—no need for added sugar
• High in fiber—supports digestion
• Rich in vitamin A—promotes good vision and skin health
• Energy-boosting—a great source of complex carbohydrates

How to Use

1. Boiling: Peel or leave skin on, then simmer until tender.
2. Roasting: Slice and roast for a crispy, caramelized texture.
3. Frying: Cut into strips or cubes and deep-fry.
4. Mashing: Cook and mash for a creamy dish or baby food.
5. Baking: Use in cakes, bread, or cookies for a natural sweetness.

Perfect for

• A healthy breakfast or snack
• A side dish for stews and meats
• Making nutritious sweet potato fries
• Baking into pies, bread, and pancakes