Ham and sweet potato bubble and squeak

Bubble and squeak is a traditional English dish, usually made with potatoes and cabbage, and so named because it makes bubbling and squeaking noises during cooking. Here, creamy sweet potatoes and juicy ham increase both the nutrient and flavour quotient of this family favourite.

Sweet potato is a colourful root vegetable that is nutrient-packed with alpha- and beta-carotene — the antioxidant pigments that give it bright orange flesh and helps protect against cancer. It also contains vitamin E for heart health and fibre to promote digestive well-being.

Preparation: 15 minutes

Cooking: 15 minutes

Serves 4

• 1 leek350 g (3/4 lb) sweet potatoes
• 250 g (1/2 lb) lean cooked ham
• 250 g (1/2 lb) cabbage, such as Savoy
• 30 ml (2 tbsp) olive oil
• 4 large shredded fresh sage leaves

1. Thinly slice the leek, dice the sweet potatoes and ham into one centimetre (1/2 inch) pieces, and finely shred the cabbage. Heat the oil in a large frying pan over high heat. Add the leek and stir-fry the mixture for two minutes, or until softened.
2. Stir in the sweet potatoes and sage leaves. Reduce heat to medium, add 45 millilitres (three tablespoons) of boiling water, and cover the pan. Cook for eight minutes, shaking the pan occasionally, or until the potatoes are tender and cooked through.
3. Stir in the shredded cabbage and ham. Cover the pan and cook for five minutes over medium heat, stirring occasionally. Reduce heat to medium-low if the ingredients are sticking to the bottom of the pan. Season to taste and serve.

Alternative ingredients

• Try a mix of parsnips, turnips or potatoes instead of sweet potatoes.
• As a change from ham, use any cooked poultry or meat, such as corned beef, chicken or leftover roast pork.
• Add diced chorizo in step 2 with the sweet potatoes for a spicy flavour or try diced salami, garlic sausage or hot dogs.
• Bubble and squeak is a great recipe using up leftover cooked vegetables, such as carrot, beans, broccoli or cauliflower. Dice the vegetables and add them with — or instead of — the cabbage.

When buying sweet potatoes, make sure that they are smooth, plump, dry and free of bruises.

Each serving provides: 267 calories • 14 g fat • 3 g saturated fat • 22 g carbohydrates • 15 g protein • 5 g fibre.