Akasha grew up having three to four times a year the sweet & warm taste of a cinnamon sweet potato cake her Grandmother and aunt made called “Pone.” Caribbean Pone has remained one of her most memorable desserts. It always leaves the body energized for hours; the high fiber and cinnamon content prevents sugar highs and crashes. Pone is a good source of Vitamin A and Bs, essential fatty acids, protein, simple sugars for energy, fiber, minerals potassium, copper, calcium, iron, manganese, magnesium and zinc. Now you can make and share this delicious dessert with your family and friends knowing that it’s as nutritious as it is delicious! Bon Appetit!
Attributes: vegan, gluten free, dairy free, heavy and satiating
Equipment: grater, peeler
4 C grated sweet potatoes (3-4 large potatoes)
1 mature coconut grated
2 T organic vanilla extract
1 T cinnamon spice
1 ½ tsp nutmeg
3/4 T sea salt
1 tsp arrowroot powder
1/2 – ¾ C demerara sugar
5-6 ½ C gluten free all purpose flour
Directions: Peel sweet potatoes, grate (not shred) enough to measure 4 cups and set aside. With the plastic wrap left on the mature coconut; use the bottom corner of a clever to cut away the husk at one end. This is best done on a chopping block. This makes a little mess. Once the husk has been cut away enough the meat of the coconut shows white. Take the coconut to the sink. Cut or puncture a small hole and drain the coconut water into a glass. The water can be used for another recipe or drank. Bring the coconut with plastic on back to chopping block and bang it with the back of the clever to break the coconut open and to knock off the hard shell. Remove the plastic and rinse coconut meat under water. Use a small pairing knife to pry off the shell of what meat did not fall off. Larger coconut meat pieces are easier to grate. Leave the thin brown skin on the meat. Use the larger of the two grater sides and grate with quick repetition the coconut meat pieces into a large bowl. Small pieces will need to be grated with the finer grater side. Scrape all the coconut meat off the grater into bowl. Add grated sweet potato to bowl and mix into grated coconut. Preheat oven to 375 degrees F. Add vanilla, spices, salt, arrowroot and demerara sugar to potato coconut mix and blend thoroughly. Add 1 C flour at a time and mix thoroughly into coconut/sweet potato mixture using the hands. Latex gloves are suggested to avoid the hands turning orange. When the mixture sticks to the hands without dropping the dough is ready. Enough flour is in the mix. Split dough in half and press each half into lightly floured 8 1/2 “ x 8 ½” oven safe glass dishes. A very thin film of coconut oil on the baking dishes with gluten-free flour dusting will allow the loaves to fall out after baking. Place both raw loaves into the middle of the oven; bake for one hour fifteen minutes. At 30 minutes there should be a well-formed crust, mix ½ C nut milk and 1 tsp sugar in a cup and spoon evenly onto each pone loaf while pulled only partly out of the oven. At 1 hr check with a knife to see if pone is cooked. Pulling a clean knife means the Pone is ready. If the knife is wet cook another 15 minutes testing again to see if ready. Cool on cooling rack 20 minutes. Use a knife to pull Pone away from sides of dish, then turn upside to remove. Can be served very warm or cool.
Tips: Traditionally this Jamaican Pone is made with all purpose white flour. If gluten free is the preferred choice it is recommended to avoid gluten-free flours that contain chickpea flour. This dessert is a great plant source of anti-oxidant Vitamin A (beta-carotene, essential fatty acids, helpful in raising HDL levels. It is good source of fibre, protein and simple natural sugars for energy. Pone is a good source of B-complex vitamins & an excellent source of minerals potassium, copper, calcium, iron, manganese, magnesium and zinc. Enjoy!