Welcome to a culinary journey through the vibrant flavors of Cape Verde! Situated off the northwest coast of Africa, Cape Verde offers a rich tapestry of cuisine influenced by its diverse cultural heritage and abundant natural resources. One dish that beautifully encapsulates the essence of Cape Verdean gastronomy is the Batata Doce, or Sweet Potato.

In this recipe, we'll explore how to prepare Batata Doce in the traditional Cape Verdean style, blending sweet potatoes with aromatic spices and other complementary ingredients to create a dish that's both comforting and full of flavor. Whether you're a seasoned chef or a novice in the kitchen, this recipe promises to transport your taste buds to the sun-drenched shores of Cape Verde. So, gather your ingredients and let's embark on a culinary adventure!

Ingredients:

• 4 medium-sized sweet potatoes
• 2 tablespoons olive oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon paprika
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• Salt and pepper to taste
• Fresh cilantro or parsley for garnish (optional)

Instructions:

1- Preheat your oven to 400°F (200°C).

2- Wash the sweet potatoes thoroughly under cold water to remove any dirt or debris. Pat them dry with a paper towel.

3- Pierce each sweet potato several times with a fork to allow steam to escape during baking.

4- Place the sweet potatoes on a baking sheet lined with parchment paper or aluminum foil. Bake in the preheated oven for 45-60 minutes, or until they are tender and easily pierced with a fork.

5- While the sweet potatoes are baking, heat the olive oil in a skillet over medium heat. Add the chopped onion and minced garlic, and sauté until softened and fragrant, about 5 minutes.

6- Stir in the paprika, ground cumin, and ground coriander, and cook for an additional 1-2 minutes to toast the spices.

7- Once the sweet potatoes are cooked, remove them from the oven and let them cool slightly. Cut each sweet potato in half lengthwise.

8- Scoop out the flesh of the sweet potatoes and transfer it to a mixing bowl, leaving a thin layer of flesh attached to the skin to create a shell.

9- Mash the sweet potato flesh with a fork or potato masher until smooth and creamy.

10- Add the sautéed onion and garlic mixture to the mashed sweet potatoes, and season with salt and pepper to taste. Mix until well combined.

11- Spoon the sweet potato mixture back into the potato skins, dividing it evenly among them.

12- Place the stuffed sweet potatoes back on the baking sheet and return them to the oven. Bake for an additional 10-15 minutes, or until heated through.

13- Serve the Cape Verdean Batata Doce hot, garnished with fresh cilantro or parsley if desired. Enjoy as a delicious side dish or a satisfying snack!

Nutritional Values:

Here are the approximate nutritional values for the ingredients used in the Cape Verdean Batata Doce recipe:

4 medium-sized sweet potatoes:

• Calories: 180 (per sweet potato, approximately)
• Carbohydrates: 41 grams
• Protein: 4 grams
• Fat: 0.3 grams
• Fiber: 6.6 grams
• Vitamin A: 769% DV
• Vitamin C: 65% DV
• Potassium: 952 mg
• Calcium: 4% DV
• Iron: 8% DV

benefits:

• Excellent source of vitamin A, which is important for vision health and immune function.
• High in vitamin C, an antioxidant that supports immune health and collagen production.
• Good source of fiber, which aids in digestion and promotes a feeling of fullness.
• Provide potassium, which helps regulate blood pressure and muscle function.
• Contains some protein and iron, important for overall health and energy production.

2 tablespoons olive oil:

• Calories: 239
• Fat: 27 grams
• Saturated Fat: 3.8 grams
• Monounsaturated Fat: 18 grams
• Polyunsaturated Fat: 3.5 grams
• Vitamin E: 19% DV

benefits:

• Rich in monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease.
• Contains vitamin E, an antioxidant that protects cells from damage caused by free radicals.
• May have anti-inflammatory properties and contribute to overall heart health.

1 onion, finely chopped:

• Calories: 44
• Carbohydrates: 10 grams
• Fiber: 2 grams
• Protein: 1 gram
• Vitamin C: 11% DV
• Vitamin B6: 6% DV
• Folate: 5% DV
• Potassium: 147 mg

benefits:

• Good source of vitamin C, an antioxidant that supports immune function and collagen production.
• Contains compounds like quercetin, which may have anti-inflammatory and antioxidant effects.
• Provides fiber, which promotes digestive health and helps regulate blood sugar levels.

2 cloves garlic, minced:

• Calories: 8
• Carbohydrates: 2 grams
• Protein: 0.4 grams
• Calcium: 5% DV
• Vitamin C: 3% DV

benefits:

• Contains compounds like allicin, which have been shown to have antibacterial and antiviral properties.
• May help lower cholesterol levels and reduce the risk of heart disease.
• Has been associated with improved immune function and reduced risk of certain cancers.

1 teaspoon paprika:

• Calories: 6
• Carbohydrates: 1.3 grams
• Fiber: 0.7 grams
• Protein: 0.3 grams
• Vitamin A: 21% DV
• Iron: 2% DV

benefits:

• Good source of vitamin A, which is important for vision health and immune function.
• Contains antioxidants that help protect cells from damage caused by free radicals.
• May have anti-inflammatory properties and contribute to overall health.

1/2 teaspoon ground cumin:

• Calories: 4
• Carbohydrates: 0.6 grams
• Fiber: 0.1 grams
• Protein: 0.2 grams
• Iron: 1% DV

benefits:

• Contains antioxidants that help protect cells from damage caused by free radicals.
• May help improve digestion and reduce symptoms of irritable bowel syndrome (IBS).
• Has been associated with potential anti-cancer properties.

1/2 teaspoon ground coriander:

• Calories: 4
• Carbohydrates: 0.9 grams
• Fiber: 0.6 grams
• Protein: 0.2 grams
• Vitamin C: 1% DV
• Iron: 1% DV

benefits:

• Contains antioxidants that help protect cells from damage caused by free radicals.
• May have antimicrobial properties that help fight off infections.
• Can aid in digestion and alleviate symptoms of digestive discomfort.

Salt and pepper to taste:

• Negligible caloric value, but sodium content depends on the amount used.

benefits: While they don't offer significant nutritional benefits, they enhance the flavor of dishes and can stimulate appetite

Fresh cilantro or parsley for garnish (optional):

• Negligible caloric value, but a source of vitamin K and antioxidants.

benefits:

• Good source of vitamin K, which is important for blood clotting and bone health.
• Contains antioxidants that help protect cells from damage caused by free radicals.
• Adds flavor and freshness to dishes.

These nutritional values are approximate and may vary based on factors such as the specific varieties of ingredients used and any additional seasonings or garnishes.