Sao Tome and Principe Islands (Africa) 15 November 2020

São Tomé and Príncipe are located in the continent of Africa. They are two separate islands, have Africa to the far north the Atlantic Ocean to the north, and west, and the Gulf of Guinea to the east and south, Africa to the far east.

The capital is São Tomé.

The official language is Portuguese.

The climate is basically maritime and tropical but have a wide range of microclimates due to the rough topography. The dry season is from June to September. The staples are root crops, plantains, bananas, fish, vegetables, corn, fruit bats, monkey meat, papayas, guavas, imported rice, bread and imported wheat flour (


  • 2 C sweet potato, peeled and ¾” chopped (about 1 medium)
  • 2-1/2 TBSP extra virgin olive oil, divided
  • 1 C ham, diced (or can use 5 oz Canadian Bacon)
  • 1 C yellow onion, thinly sliced (about half a medium onion)
  • 1 TBSP fresh rosemary, chopped
  • 8 large eggs
  • 1/3 sharp cheddar cheese, freshly grated
  • ½ tsp black pepper
  • ¼ tsp kosher salt
  • ¼ C feta cheese, crumbled
  1. Place a rack in the center of your oven and preheat the oven broiler to high.
  2. Place the chopped sweet potato in a microwave-safe bowl.  Fill the bowl with water to a depth of ½”. Cover the plate with a paper towel (or use a reusable microwave-safe cover).  Microwave on high until the cubes are slightly tender but not fully cooked, about 4 to 5 minutes.  Let cool a few minutes, then drain.
  3. Meantime, heat 2 TBSP oil in a 10” cast-iron or similar ovenproof skillet over medium-high heat.  Swirl to coat the skillet.  Once the oil is hot, add the ham.  Cook, stirring often, until the ham is browned on all sides, 4 to 5 minutes.  With a slotted spoon, remove the ham to a plate and set aside.
  4. Reduce the heat to medium.  Add the remaining ½ TBSP oil, onion, rosemary, and sweet potato.  Sauté, stirring often, until both the onion and sweet potato are lightly browned, and the onion is softened, about 7 minutes.
  5. In a large mixing bowl, whisk the eggs until blended.  Whisk in the cheddar, black pepper, and salt.
  6. Remove the skillet from the heat.  Slowly and gently pour in the egg mixture.  Sprinkle with the ham and feta.
  7. Place the skillet in the oven.  Broil until the eggs are set and the top is golden, about 3 to 5 minutes.  Watch very carefully towards the end of the cooking time to ensure it doesn’t burn (don’t walk away).  If at the 5-minute mark your frittata is not fully cooked, switch the oven to BAKE at 350 degrees F and continue cooking until the eggs are set.  Remove from the oven (be careful, the skillet handle will be hot).  Let cool a few minutes.  Slice and serve warm or at room temperature.
  8. I used Gojuchang Powder to add really good flavor!
This Sweet Potato Frittata was REALLY delicious!! Definitely one to make again!


  • 1-1/2 C konjac rice, strained
  • 2 C heavy cream
  • 1/3 C Erythritol
  • ¼ tsp salt
  • 1 beam vanilla seeds
  • 1 stick cinnamon
  • 1 piece star anise
  • 3 seeds cardamom (optional)
  • 1 large eggs
  • 1 TBSP butter
  •  3 oz dried tart cherries (optional, instead of raisins)
  1. Prepare the konjac rice according to instructions:  Put it into a sieve, wash it under cold water for 2 minutes until the rice is well strained, bring a pot of water to the boil and cook the rice for 3 minutes.  Strain the konjac rice.
  2. In a saucepan, combine konjac rice with 1-1/2 C heavy cream, erythritol, salt, vanilla seeds, and spices.
  3. Cook over medium heat for 15-20 minutes until somewhat dense.
  4. Beat the egg and stir it in with the remaining ½ C heavy cream.  Add in some dried tart cherries (optional).
  5. Cook for another 2 minutes, stirring constantly.
  6. Remove from heat and stir in butter.

Distribute the Keto Rice Pudding in 4 C.  Let cool down completely in the fridge (overnight is best), and sprinkle with cinnamon powder before serving.

Here is my version of the Arroz Doce!

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