Growing up, asaro (yam pottage) was comfort food. I was always happy when my mum said she was making porridge, it is hearty, filling, rich with oil and flavour. Absolutely delicious.

But as I’ve become more intentional about managing my PCOS and blood sugar, I started noticing something… yam can spike me. Especially when I eat a full bowl without balancing it properly. So I asked myself: What if we keep the flavour but swap the base?.  I know Nigerians like to add all sorts to our pottage , palm oil, assorted meats, crayfish, the works but this version is intentionally lighter and lower calorie while still deeply flavourful. 

I’m learning that Nigerian food is not the problem but the portions and the oil quantity sometimes are. Our food is packed with aroma, herbs, peppers, and depth. When you understand balance, Nigerian food can absolutely be healthy. Nigerians  do not cook bland food. We  make use of natural herbs and spices, think onion habanero, garlic. Ginger, bay leaves, rosemary, paprika, parsley and many more, all make their into a nigerian dish somehow.  We create flavour through our cooking tactics, think about the aroma when the onions hit the oil or the sharp heat from fresh pepper? The beautiful thing is that spices add flavour without adding calories so you don’t need excess oil when you know how to layer flavor properly. That’s the secret.

Switching up Yam for Sweet potatoes

This was the hardest swap for me, emotionally  because yam porridge is beyond  food, it’s memory. Once I started paying attention to how my body reacted, especially my blood sugar and energy levels, I knew I needed to swap yam for a healthier choice. 

Sweet potatoes work better for me because they have a lower glycemic index than white yam (ranging from low to medium depending on preparation), meaning they release sugar into the bloodstream more gradually. That slower release helps reduce sharp blood sugar spikes, which is especially important when you’re managing PCOS, insulin resistance, or trying to lose weight.  

From a hormonal perspective, sweet potatoes are rich in fiber, which supports gut health and helps the body eliminate excess estrogen. They also contain beta-carotene, a powerful antioxidant that supports inflammation control and overall metabolic health. For me, that translates to feeling fuller for longer and less sluggish after eating.

When it comes to the best type, orange-fleshed sweet potatoes tend to be higher in beta-carotene, while the lighter varieties are slightly milder in sweetness. Either works, but how you cook it matters just as much. I keep the oil minimal and let natural herbs and spices do the heavy lifting. Once you learn how to layer flavours, you realise you don’t need to drown Nigerian food in oil for it to taste good. Watch how I made this sweet potato pottage here (Insert link to YouTube) with less olive oil. 

While I choose Seared Salmon as Protein 

Protein is non-negotiable for me now, especially when I’m eating carbs. Salmon is one of my go-to choices because it’s rich in high-quality protein and omega-3 fatty acids, which support hormone balance, reduce inflammation, and help improve insulin sensitivity. All of these are key when you’re living with PCOS.

I chose to sear the salmon instead of deep-frying it because it allows me to use far less oil while still locking in flavour. A hot pan, a light brush of oil, good seasoning, and you still get that crispy edge and tender inside. I used salt tarragon, ginger, garlic, curry powder, paprika,  black pepper to marinate the salmon before searing. Frying adds unnecessary fats and calories, and honestly, the fish loses its natural taste when it’s swimming in oil.

That said, salmon isn’t the only protein that works here. This dish pairs beautifully with:

• grilled or air-fried chicken breast
• turkey chunks
• shrimp or prawns
• mackerel (a more budget-friendly omega-3 option)
• or even boiled eggs for a simpler version
  
  

The key is pairing the sweet potatoes with lean, satisfying protein so the meal keeps you full, stabilises blood sugar, and supports hormonal balance.

Nutritional Value (Per Serving)

^{This is focused on educational and informative values of ingredients used in the recipe}

Sweet Potato ( 2 Serving spoons )

• Calories: 360–440 kcal
• Carbs: 70–80g
• Fiber: 10–12g
• Protein: 4–6g
•  Fat: 8–12g

Salmon ( 4-5 0Z per piece)

• Calories: 200–250 kcal
• Protein: 22–25g
• Fat: 12–15g

Disclaimer

^{PCOS Girlies is not a dietician. All recommendations are based on personal experience and estimated nutritional values. Please consult with a healthcare professional for personalised advice.} 

Recipe  Time 

Prep Time

30 minutes

Cook Time

1hr 5 minutes   

Total Time

1hr 35 minutes

Recipe List

Ingredients Pottage

• 2 large Sweet Potato
• 2-3 TBS of oil 
• 1 cup of meat stock ( I used goat meat)
• Habanero
• Onions
• Garlic
• Bay leaves
• Salt
• Rosemary
• Paprika
• Parsley

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Salmon Ingredients 

• Salmon , patted dry
• 1 TBS Olive oil
• Salt
• Tarragon
• Ginger
• Granulated Garlic
• Black pepper
• Hot curry powder 
• Smoked paprika

 How to Prep 

salmon

• Pat salmon dry.
• Add olive oil and seasonings (I used about ¼–½ tsp of each seasoning).
• Mix well and marinate for 20–30 minutes.
• Place salmon in a lightly oiled baking pan (skin facing up).
• Broil for 5–7 minutes until skin crisps at 550°F .
• Flip the salmon to skin facing down and bake at 350°F for 20–25 minutes.

sweet potatoes

• Peel and cube sweet potatoes.
• Add 1–2 tbsp oil to a pan.
• Add diced onions and fry until golden.
• Add habanero and garlic. Stir-fry 2–3 minutes until fragrant.
• Add sweet potatoes and allow them to lightly brown in the pepper mixture, stirring occasionally.
• Add rosemary, paprika, and salt.
• Pour in meat stock and add bay leaves.
• Cover and cook on medium heat for 15–20 minutes.
• Add chopped parsley.
• Cook on low heat until liquid reduces and potatoes are soft and slightly mashed for another 5 mins.

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