sweet potato also known as yams blends tradition with local flavors , a staple introduced by Polynesian settlers centuries ago and you can cook it in 40 min .

The recipe typically involves boiling, roasting, or mashing sweet potatoes, creating versatile and delicious dishes enjoyed by locals and visitors alike. This culinary tradition not only sustains the islanders but also embodies their cultural heritage and connection to the land.

Ingredients:

- Sweet potatoes

- Water

- Salt (optional)

Method:

1. Wash sweet potatoes thoroughly under running water.

2. Peel the sweet potatoes and cut them into desired sizes.

3. Place the sweet potato pieces in a pot and add enough water to cover them.

4. Optionally, add salt to the water for seasoning.

5. Bring the water to a boil over medium-high heat.

6. Once boiling, reduce the heat to medium-low and let the sweet potatoes simmer until tender. This usually takes about 15-20 minutes, depending on the size of the pieces.

7. Check the doneness of the sweet potatoes by piercing them with a fork. They should be easily pierced when cooked through.

8. Once tender, remove the sweet potatoes from the pot and drain any excess water.

9. Serve the boiled sweet potatoes hot as a side dish or use them in various recipes like salads, soups, or mashed sweet potatoes.

Nutrition Value:

1. Sweet Potatoes:

- Calories: Approximately 86 calories per 100 grams

- Carbohydrates: About 20 grams per 100 grams

- Protein: Roughly 1.6 grams per 100 grams

- Fat: Negligible amount, less than 0.2 grams per 100 grams

- Sodium: Very low, less than 55 milligrams per 100 grams

- Cholesterol: Zero cholesterol

- Vitamins: Rich in Vitamin A, Vitamin C, and Vitamin B6

- Minerals: Good source of potassium, manganese, and fiber

- Nutritional Benefits: Sweet potatoes are a nutritious carbohydrate source with high levels of dietary fiber, vitamins, and minerals. They provide antioxidants, support digestion, and may help regulate blood sugar levels.

2. Water:

- Calories: Zero calories

- Carbohydrates: Zero grams

- Protein: Zero grams

- Fat: Zero grams

- Sodium: Zero milligrams

- Cholesterol: Zero milligrams

- Vitamins: No significant vitamin content

- Minerals: No significant mineral content

- Nutritional Benefits: Water is essential for hydration and maintaining bodily functions. It has no caloric content but is vital for digestion, nutrient absorption, temperature regulation, and overall health.

3. Salt (optional):

- Calories: Zero calories

- Carbohydrates: Zero grams

- Protein: Zero grams

- Fat: Zero grams

- Sodium: Varies based on the amount added; about 2,325 milligrams per teaspoon

- Cholesterol: Zero milligrams

- Vitamins: No significant vitamin content

- Minerals: Composed mainly of sodium and chloride

- Nutritional Benefits: Salt is primarily used for flavoring and preserving food. While essential in small amounts for bodily functions, excessive salt intake can contribute to high blood pressure and other health issues. Moderation is key when using salt in cooking.