From Nigeria: Sweet Potatoes in Season – Healthy Breakfast Ideas
There is a time for everything—every season brings its own blessings. For those living in Nigeria in February 2025, you may have noticed that sweet potatoes are everywhere. Due to their seasonal abundance, they are much more affordable compared to their price in the last quarter of the year. Despite the nation's inflation rate reaching 24.48% in January, sweet potatoes remain one of the most affordable and nutritious vegetable tubers available.
In Lagos, the economic hub of the country, a small portion of sweet potatoes sells for about N500 (approximately 33 U.S. dollars), typically containing around eight medium-sized tubers or more if they are smaller. This suggests that in other states with lower living costs, prices could be even lower, offering a better quantity for the same amount.
To help you make the most of this seasonal abundance, here are five healthy, filling Nigerian sweet potato breakfast recipes.
The Regular Fried Sweet Potatoes with Egg Sauce
A classic Nigerian breakfast staple, especially on Saturday mornings. Fried sweet potatoes are often paired with fried eggs in tomato sauce, plain fried eggs, or even eaten alone. For an appealing presentation, cut them into evenly shaped stripes, circles, or tiny cubes. For a healthier alternative, boil the potatoes and serve them with egg sauce instead of frying.
Sweet Potatoes and Beans Pottage
This protein-rich, filling dish is another classic way to prepare sweet potatoes in Nigeria. The combination of sweet potatoes and beans is so satisfying that it can keep you full for hours—just be mindful of portion sizes to avoid sluggishness throughout the day. The potatoes and beans are cooked until tender and stewed in palm oil with red fresh pepper, onion, fresh tomatoes (optional), crayfish, and seasonings. Additional ingredients such as scent leaves or pumpkin leaves (ugu) are sometimes added for extra flavor and nutrients.
Fried Potatoes Sautéed in Green Vegetable Stir-Fry
A nutritious upgrade from regular fried potatoes. Instead of serving them with a side sauce, the fried sweet potatoes are stirred into a green vegetable sauce. This stir-fry consists of shredded cabbage, chunks of chicken, green pepper, sweet corn, and spring onions—essentially, all the vegetables used in making Nigerian fried rice. This adds a vibrant, nutrient-packed touch to your breakfast.
Sweet Potato Pancakes
For those looking to try something different, sweet potato pancakes are an excellent choice. This dish is made by mashing boiled sweet potatoes and mixing them with raw eggs, a pinch of salt, and other seasonings. The batter is then pan-fried like a regular pancake. To enhance flavor and nutrition, tiny bits of green pepper, shredded carrots, or fresh or dried pepper can be added. These pancakes pair well with tea or a light fruit smoothie.
Plain Mashed Sweet Potatoes with Protein of Choice
A simple yet nourishing way to enjoy sweet potatoes. Mash them and pair them with a protein source of your choice. Adding a bit of butter (optional) enhances the texture and taste. For protein, you can choose boiled eggs, beef sticks, or beef sautéed in pepper and onions (asun). This meal is quick to prepare and provides a balanced combination of carbohydrates and protein.
Health Benefits of Sweet Potatoes
Beyond being delicious and versatile, sweet potatoes offer several health benefits:
Rich in Fiber: Promotes good digestion and supports gut health.
Packed with Vitamins: A great source of vitamin A, essential for vision, immunity, and skin health.
Good for Heart Health: Contains potassium, which helps regulate blood pressure.
High in Antioxidants: The beta-carotene in sweet potatoes fights free radicals, reducing the risk of chronic diseases.
Regulates Blood Sugar: Despite being a carbohydrate, sweet potatoes have a lower glycemic index than regular potatoes, making them a better choice for blood sugar control.
Conclusion
Sweet potatoes are a timeless and nutritious food choice that should not be overlooked this season. Whether you fry, mash, or cook them into pottage, they offer a variety of health benefits while keeping you full and satisfied. Take advantage of their affordability and incorporate them into your breakfast routine for a delicious and healthy start to your day.
Choosing seasonal foods helps prevent food waste caused by oversupply and low demand, which often leads to spoilage. So, take a break from processed options like pasta, flour, and canned beef—always stocked on supermarket shelves—and opt for fresh, in-season produce instead.