HEALTHY RECIPES: SWEET POTATOES & VEGGIE EGG SAUCE

As we usher in a new year, the familiar mantra ‘New year, New Me’ echoes in our minds. While this phrase often sparks a renewed focus on vision and goals, it’s easy to overlook a crucial foundation for achieving these: A healthy food plan. Before we dive head first into our ambitious plans, let’s try a more fundamental transformation- one that starts with nourishing our bodies and recognising differences (instead of patronizing others). Perhaps it’s time to redefine our approach: ‘New Year, New Nourishment’ first, followed by a well-planned strategy for healthy eating that includes sweet potatoes and only then, ‘New Year, New Me’. 

Maintaining a healthy food routine requires intention and discipline, especially when craving for junk food like chocolate, ice cream or street food. I personally learned this lesson the hard way after witnessing the unhygienic preparation of street food. The experience was eye-opening, and I vowed to never patronize them again (It’s an intent statement :)). Not all street food vendors are unhygienic but since there is no way to identify which is and which is not, I learnt to prepare healthier versions of my favorite street foods at home and got to satisfy my cravings in a healthier way. (That’s what works for me, but that’s not a mantra for all anyways).

The Junks

While treats like chocolate, chips, cookies and ice cream can be tempting, it’s essential to consume them in moderation and fill the gaps with nutritious meals. This can be challenging, especially when the family members or loved ones aren’t on board. I recall my aunt’s struggle to maintain a healthy diet due to her husband and daughter’s eating habits. She eventually found success by incorporating them into her healthy eating plan.

In my quest for a healthy food routine, I experimented with various recipes and discovered some real gems. 

Today , I’m excited to share one of my favorites with you – a dish that’s not only mouth watering and nutritious but also incredibly versatile. Suitable for all ages and  pregnant women . This recipe is a crowd-pleaser. Plus it’s surprisingly easy to prepare, making it perfect for breakfast, lunch or dinner.

HOW MY NEW YEAR STARTED

My new year began on a beautiful note, filled with meaningful moments. From attending the cross-over service to receiving the word of the year, I felt grateful and hopeful. I celebrated with family and friends, sharing wishes and prayers a blessed year ahead.

To kick-start the ‘New Year,New Nourishment’ journey, I prepared a delicious and healthy meal, carefully selecting the right oil, fresh vegetables and intentionally parboiling my rice. These small changes, inspired by my discovery of the benefits of parboiling, marked a positive start to my healthy eating goals.

As I set my goals and visions for the new year, I categorized them into spiritual, financial,emotional, intellectual, and purpose driven objectives. To make these goals more achievable, I learned to describe how I want to improve using a specific format:

‘I would become better at [specific areas] by [taking specific actions].

For instance, ‘to enhance my healthy food routine, I aim to learn two healthy recipes every month and practice making them’.

I hope you’ll join me in trying this method, and together, we can make our ‘ New Year, New Nourishment’ aspiration a reality.

BOILED SWEET POTATOES WITH VEGGIE EGG SAUCE: THE NEW YEAR’S RESOLUTION BREAKFAST

In the misty Andean highlands, where the air is crisp and the soil fertile, a quiet revolution began around 5000 BC. It was here that the indigenous people of South America domesticated the potato, a tuber that would go on to shape the course of human history.

Potatoes were introduced to Nigeria by Europeans in the early 20th century. Initially, they were cultivated in the country’s northern regions, particularly in the Jos, Plateau, where the climate and soil conditions were suitable.

In the 1950s and 1960s, the Nigerian government launched initiatives to promote potato cultivation, recognizing its potential as a food security crop.

Species: Not just Sweet Potatoes

We have different types of potatoes such as russet potatoes, sweet potatoes, Yukon gold potatoes, red potatoes, new potatoes, fingerling potatoes, purple potatoes, Idaho potatoes and a whole lot more. Each variety above has its own unique feature and uses in cooking. 

For this recipe, I’ll be featuring boiled sweet potatoes as the main course, paired with a delicious veggie egg sauce as a complimentary side dish- a classic combination that’s commonly served together.

To elevate the side dish, I opted for a veggie egg sauce instead of the traditional version, i.e regular egg sauce, boosting both flavor and nutritional value. This recipe is actually one I picked up from online cooking tutorials, and I’m excited to incorporate it into my healthy food routine.

MY PERSONAL HISTORY WITH POTATOES

Growing up in north- central Nigeria (Abuja), potatoes weren’t a staple in my household. When we finally started eating them, Irish potatoes were the first type we tried. Unfortunately , I didn’t like their bitter taste. My mom would often prepare Irish potatoes and fried egg sauce for my siblings and me before school, but I’d refuse to touch mine. She assumed I was just full from snacking but the truth was, I just didn’t like the taste.

As a result, I developed a misconception that Irish potatoes were the only type of potatoes that existed. Even when friends or family served potatoes, I would decline thinking it was just Irish potatoes. That was until I visited my aunt’s house and she prepared sweet potato porridge. After taking a bite, I realized it wasn’t yam as I thought, but a different type of potato altogether. Excited by my discovery, I shared my experience with my mom, and she began preparing sweet potatoes for me. It was a game-changer, and I finally developed a taste for potatoes.

I have tried out different methods ranging from frying to boiling to grilling to roasting and  have evaluated their health benefits and ease of consumption. Ultimately, I settled for boiled potatoes as my preferred method. I then explored pairing boiled potatoes with different side dishes, and veggie egg sauce emerged as my top choice. The combination of boiled potatoes and veggie egg sauce has become a staple in my healthy culinary repertoire, and I would love it to become yours too.

GENERAL TIPS FOR BOILED POTATOES

1. Choose the right potatoes for boiling
2. Use the right amount of water: use enough water to cover the potatoes but not so much that they are swimming
3. Add salt: add salt to water for extra flavour
4. Don’t overcook: boil potatoes until they are tender, but still firm.

GENERAL TIPS FOR VEGGIE EGG SAUCE

1. Use fresh veggies: choose fresh, seasonal veggies for best flavour and texture.
2. Don’t overcook the veggies: saute the veggies until they are tender, but still crisp.
3. Whisk egg thoroughly before adding them to the sauce.
4. When preparing egg sauce for pregnant women, eggs should be cooked or fried thoroughly to avoid the risk of salmonella.

INGREDIENTS FOR PREPARING BOILED POTATOES AND VEGGIE EGG SAUCE

The foundation of this recipe is built around potatoes and eggs, which are complemented by a blend of aromatic spices and vegetables, including salt, groundnut oil, curry, thyme, seasoning cubes, ginger, garlic,scotch bonnet, green bell pepper,spring onions, tomatoes, greens[optional], cabbage, carrots and green peas.

When preparing yours try using this recipe I would be showing and thank me later.

Footnote

I like sweet potatoes more than potatoes. (Why?)

For sure this is an interesting suggestion! 😀

Ever tried them as snacks roasted with a bit of garlic, chilli flakes, salt and pepper?

A sprinkling of oil and just a squeeze of lime on top?

Heavenly, but then I found there was some roasted brinjal on my table

And saw that such is my luck today to admire others fable

I will definitely try to make some when I have my own kitchen

And after I have paid the bills for the internet and cable

I am not one to quibble over the brand or the label

But definitely, some sweet potatoes are something which can be added

To another salad instead of (or in addition to) some pumpkin perhaps.

Melting Lemon Drop 12.1. 2025

BOILED SWEET POTATOES WITH VEGGIE EGG SAUCE

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Ingredients

• 3-5 large sweet potatoes
• 1 tablespoon salt
• Water for boiling
• 2 large eggs
• 1 small onions, diced
• 1 small spring onions, diced
• 2 cloves garlic, minced
• 1 cup mixed veggies [cabbage, carrots, green peas, green bell pepper , etc]
• I tablespoon groundnut oil
• Salt to taste
• 1 sachet of curry
• 1 sachet of thyme
• 3 seasoning cubes
• 4 small tomatoes
• 3 scotch bonnet

Instructions

INSTRUCTIONS

1. Fill a large pot with enough water to cover the potatoes
2. Add 1 tablespoon of salt to the water
3. Bring the water to a boil
4. Carefully add the potatoes to the pot
5. Reduce heat to medium-low and simmer for 15-20 minutes, or until the potatoes are tender when pierced with a fork
6. Drain the potatoes and serve hot.

INSTRUCTIONS FOR VEGGIE EGG SAUCE

1. Wash eggs and break into a bowl
2. Whisk thoroughly with spoon, fork or egg whisker 
3. Heat the groundnut oil in a pan over medium heat
4. Add whisked egg and fry for a minute
5. Then add fried egg into a separate plate
6. Heat oil in the same pan over medium heat
7. Add diced onions and cook until translucent, about 3-4 minutes
8. Add the minced garlic and cook for an additional minutes
9. Add the mixed veggies and cook until they are tender-crisp
10. Add roughly blended tomatoes, pepper and onions with seasoning cubes, curry, thyme and desired herbs and spices and cook for about 3-4 minutes
11. Add your already fried egg to the sauce and stir together
12. Serve the veggie egg sauce beside boiled potatoes.

HEALTHY RECIPES: SWEET POTATOES & VEGGIE EGG SAUCE was last modified: January 17th, 2025 by Temi's kitchen