Livestrong.com. or "How many meals a day should you eat?" At just 1.5 calories per gram and 220 calories per cup, the imo is a low energy density food. While you're cooking the potatoes, place the dry crust ingredients (cassava flour, arrowrooot starch & salt) in a food processor or mixing bowl. 1 to 10 of 6395 for Okinawan purple sweet potato Sweet Potato Brownie Per 1 brownie - Calories: 103kcal | Fat: 3.67g | Carbs: 18.27g | Protein: 2.22g It is believed to have come to the Philippines and China area from South America around 1490. When chunked, purple sweet potatoes can even add a beefy look to a Vegan Miso Sweet Potato Poke. Use all the same ingredients you would use with mashed potatoes. Plant Biology Nov 2011 Lim, Soyoung. It has a buff colored skin with earthy spots and its flesh is violet-purple. 2, For Food: Mousse, Jelly, Macaroon, Noodles.Salads, Snacks, Desserts, Dressings etc. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. To keep it healthy, the University of Hawaii-Maui suggests blending the purple sweet potatoes with nonfat milk and egg whites for the middle layer, and using nonfat milk, coconut extract and artificial sweetener for the topping, instead of the traditional coconut milk and sugar. Go purple as a variation of the LIVESTRONG.com Energizing Sweet Potato Smoothie recipe in which the spuds get lightened up with almond milk, fruit and cinnamon. 1 g. Sodium. Okinawan Sweet Potato was brought to Hawaii via Japanese and Okinawan immigrants during the sugar plantation era of the 1800s. "5 Superfoods to eat now." Roasted root vegetables are a crowd-pleaser for Sunday dinner, but there can be a sea of oranges in your mix, including carrots, winter squash and traditional sweet potatoes. They contain four times your daily value of vitamin A, half your daily value of vitamin C, as well as manganese, vitamin B6, copper, iron, dietary fiber, and potassium. Each 1-cup serving of the potato contains 5 grams of fiber. Purple sweet potato is common in Japan and Okinawa where it is used in many sweet and savory dishes. Native to the Americas, the "Okinawan" sweet potato was brought to Japan sometime between 1492 and 1605 and after World War II, became a staple of the native survivors left on the island of . Have you ever asked yourself, "How much weight can I lose in a month?" Carbohydrates. Purple sweet potatoes have antioxidant protection. With Okinawan sweet potatoes in abundance this time of year, they make the perfect addition to your Thanksgiving meal. But because they also provide about 25 percent of the fiber you need for the day, sweet potatoes remain a good source of complex carbs. Use all the same ingredients you would use with mashed potatoes. Mash the purple potatoes while adding in coconut milk and cinnamon powder to taste. Purple Sweet Potato Phytonutrient Profile On the other hand, purple sweet potatoes are richer in anthocyanins. Leave an inch on top for the Haupia layer. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. Baking can also cause an 80% drop in vitamin A levels, twice as much as boiling. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. 1. With Okinawan sweet potatoes in abundance this time of year, they make the perfect addition to your Thanksgiving meal. Add a splash of color and a healthy dose of antioxidants to your Thanksgiving table. A medium potato serving yields 1,643 retinol activity equivalents retinol being a form of vitamin A used in measuring vitamin amounts. That's important, because the USDA has determined that sweet potatoes as a general class yield almost twice the amount of beta carotene that you need for the whole day. The amount of Sugar in Taro is lower. Wise Geek. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. . It is the same pigment that gives blueberries, red grapes and red cabbage their color.5. 4 11 2011. While Taro contains 2.38mg of Vitamin E , Sweet potato contains only 0.26mg. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. Read more: Why Potatoes With More Color Are Healthiest. Drain the water and mash with coconut milk. "K-State Researcher Studies the Anti-Cancer Capabilities of a Specila Purple Sweet Potato." Boiling may theoretically be best, but sweet potatoes are so incredibly healthy that the actual best way to prepare them is whichever way will get . These purple sweet potatoes have plenty of other nutritional benefits too. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about . This is a common benefit that all the purple vegetables share. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. For Beverage: Ice creams, smoothies, yoghurt etc. Nutrition Facts: servingSize 1 slice (170g), calories 470 calories, Carbohydrate 54g, Cholesterol 95mg, Fiber 2g . There are two main varietiesOkinawa (white skin) and Stokes (purple skin)though they share the characteristic of having a deep purple flesh. It became very popular in Hawaii and was incorporated into lots of local and Hawaiian cooking. When cooked, Stokes Purple sweet potatoes offer a dense texture with a well-balanced sweetness as they are less sweet than their orange counterparts. Originating in Central and South America, they're now grown in other parts of the world, including warmer U.S. regions. Peel the Okinawan sweet potatoes and chop into 1 inch cubes. Purple sweet potatoes are low in carbohydrates and fat and are a great source of vitamins like vitamin A and C and fiber. A fascinating fact here is that a whopping 70% of the former Okinawan diet consisted of the Okinawan purple sweet potato. You can also cut down on cholesterol with this tasty mashed sweet potato recipe: KONA: (808) 322-3064 HILO: (808) 796-3277, Copyright 2022 - Hawaii Ulu Cooperative. Prefer mashed for your starches? In a small saucepan or even in the microwave, melt 3/4 cup of coconut oil until warm (no solid chunks should remain). 0 g. Saturated. The hardy plant grew well in Japan and quickly became popular in a variety of Japanese dishes.2When it eventually made its way to the Hawaiian Islands, brought by the Polynesians, the crop flourished in the rich volcanic soil.3, Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. All make a sweeter, moister alternative to plain white potatoes. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. Purple sweet potatoes are packed with antioxidants, fiber, vitamin C, and potassium. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. Make the cassava shortbread crust. Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. Okinawan Sweet Potato: (3Tubar) A Purple Powerhouse of Nutrition 34 $1795 Get it as soon as Thu, Sep 29 $5.49 shipping Elwyn 5pcs Okinawan Sweet Potato Vegetable Seeds $1499 Get it Wed, Oct 19 - Tue, Nov 15 FREE Shipping Japanese Purple Sweet Potato (1 LB)Excellent yields and flavor. Just when you thought sweet potato fries were already an "interesting twist" on regular french fries, along comes an even more interesting take, in the form of with LIVESTRONG.com's purple Parmesan Garlic Fries. Acidic ingredients, like lemon juice or vinegar, may lead to a reddish hue, while alkaline ingredients, such as baking soda or baking powder, can make the dish more bluish or bluish-green than purple. 4 11 2011, "Sweet Potatoes." If you use salted butter, omit the extra added salt. After the potato had been placed in the oven, I picked up some sage leaves, green onions, and rosemary. 4 November 2011, Vanaman, Bonnie. Those that have both purple skin and purple flesh are known as "Stokes," and have been bred and developed on the U.S. mainland. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. With 34 mg of vitamin C per medium-sized cooked purple sweet potato, this represents 38% of the recommended daily value ( 2, 3 ). University of California's Agriculture and Natural Resources, Why Potatoes With More Color Are Healthiest, University of Hawaii at Manoa: "Sweet Potato, Okinawan", Wisconsin Department of Public Instruction: "Sweet Potato History", University of California Agriculture and Natural Resources: "Vibrant Purple Sweet Potatoes", Harvard School of Public Health: "Sweet Potatoes", US National Library of Medicine: "Effect of Domestic Cooking Methods on the Anthocyanins and Antioxidant Activity of Deeply Purple-Fleshed Sweet Potato", USDA My Food Data: "Cooked Sweet Potatoes", University of Hawaii at Manoa: "Sweet Potato Haupia Pie", University of Hawaii at Maui: "Purple Sweet Potato Haupia Pie", University of Maryland Extension Service: "Baking, Chemistry, and Purple Sweet Potatoes". Of course, creating an all-purple dish is even more dramatic. The Dr. Oz Show. 0 g. Polyunsaturated. 4 Nov 2011, Smith, S.E. 5 22 . Gradually add mashed Okinawan Sweet Potatoes, mixing thoroughly. 4 The antioxidant known as anthocyanin is the pigment which is responsible for the brilliant purple color of the flesh. Add gnocchi in batches. "What are Okinawan Sweet Potatoes?" This could be a great business to get into. Let cool. Instead of the familiar orange sweet potatoes, look for the purple variety to make such goodies as sweet potatoes and roasted bananas, a Caribbean mashed dish that pairs as well with ham as it does with ice cream. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. Chill before serving. 1 Pound (Pack of 1) 353 $1428 ($0.89/Ounce) Table Of Contents Okinawa Bluezone Purple sweet potatoes are healthy Shopping for Okinawan potatoes Okinawan Purple Sweet Potato - has a whitish skin and purple flesh. 9 June 2009. Boil potatoes for 30 minutes or until soft (will turn dark purple), then drain. K-State Researcher Studies the Anti-Cancer Capabilities of a Specila Purple Sweet Potato. 9 June 2009. Instructions Preheat oven to 425F. Wash and scrub the skins of the potatoes lightly to get rid of any dirt and soil, then pat them dry on a clean kitchen towel. 4 The antioxidant known as anthocyanin is the pigment which is responsible for the brilliant purple color of the flesh. 5 Microwaving sweet potatoes cuts down cook time by 45-55 minutes, and helps maintain nutritional value. It's pure fat. The brightly hued tuber also . Baking soda can neutralize acidic ingredients in both sweet and savory foods, but add it only in small amounts, so that it doesn't affect the taste. Livestrong.com. Murasaki Nutritional Value. 2% 1g . Because of this stabilization, they may play an important part in fighting diabetes and obesity. It is touted as one of the reasons Okinawans are living active disease-free lives past the age of 100. With Okinawan sweet potatoes in abundance this time of year, Blueberries are well known for their high antioxidant levels, however, the Okinawan sweet potato actually has 150 percent more antioxidants than blueberries.6 Antioxidants help to guard against cardiovascular disease and cancer. The Dr. Oz Show. Its large, starchy, sweet-tasting tuberous roots are used as a root vegetable. 1 3/4 lb purple sweet potatoes, pared; 1/2 cup water; 6 tablespoons sugar; 5 cups flour; 1 teaspoon salt; 1 cup shortening; 1 cup butter or margarine; 6 to 8 tablespoons ice water; 2 tablespoons milk; Directions: Cook potatoes in water to cover until potatoes are tender; drain and mash. Seasons/Availability Add a splash of color and a healthy dose of antioxidants to your Thanksgiving table. 0%--Fat. The Okinawan sweet potato is not related to the potato but is actually in the morning glory family. For the direct drink: 10 grams of Freeze-dried waxberry powder dissolved directly in 250ml water. In addition to roasting and mashing purple sweet potatoes, they can be used to make mashed potatoes. Mix in the coconut milk, sugar, and salt. 10 2 2010. Add evaporated milk, vanilla and salt. Native to the Americas, it was brought to Japan sometime between 1492 and 1605. Put the potatoes in a pot and add just enough water to cover the potatoes. HOW TO MAKE THIS ROASTED PURPLE SWEET POTATO RECIPE With just four basic ingredients to this recipe, it's incredibly simple. Add to Favorites 10 Okinawa Purple Sweet Potato Slips -Cuttings - organically grown - Khoai Lang . (9) One easy way is to substitute regular potatoes with Okinawan sweet potatoes when making mashed potatoes this holiday season. Purple sweet potatoes are root vegetables. Purple sweet potatoes also provide moderate amounts of vitamin C, another essential micronutrient. Ube is very similar to Okinawan sweet potato (which is actually native to the United States) both have the same color skin (though some Okinawan sweet potatoes have light-colored skin) and a bright purple flesh, but ube tend to have darker skin. Among these polyphenols, sweet potatoes are particularly rich in chlorogenic acid ( 24 ). The traditional purple sweet potato is now being grown across the country and around the world, often with the innovation of both purple skin and purple flesh. Press the space key then arrow keys to make a selection. 4 Nov 2011, Smith, S.E. Specifically, the Okinawan purple sweet potato has about 1643 units of vitamin A, according to University of Hawaii figures, which is only slightly less than the USDA's report of 1729 units of vitamin A for an average sweet potato. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. Nutrients: Purple sweet potatoes are an excellent source of vitamin A. What are Okinawan Sweet Potatoes? 18 July 2011. how to eat Try them baked, boiled, fried, roasted or grilled. How nice to find out that such a creamy and delicious vegetable, a staple in many Hawaiian homes, is so nutritious as well! You can also cut down on cholesterol with this tasty mashed sweet potato recipe: Please note, comments must be approved before they are published, Taxes and shipping calculated at checkout. The daily recommendation for vitamin A is 600 to 900 micrograms of retinol activity equivalents. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Learn about your data rights and options. That traditional Hawaiian layered purple sweet potato pie, for example, not only uses neutral ingredients, but calls for preparing each component separately, so that the purple potato layer is fully set by the time the creamy top layer is added. Stores well. If you feel confident that the skin on your sweet potato is pesticide-free, make sure to eat it, to get as much dietary fiber as possible. Okinawan sweet potatoes are also delicious when gently roasted in the oven. Other type is Stokes purple sweet potato. Okinawan sweet potato has a lower Glycemic Index than ube does ( 46 vs. 79 ), meaning it is less likely to cause large increases in blood sugar levels and may support weight loss and prevent chronic diseases related to obesity - such as diabetes and cardiovascular disease. One easy way is to substitute regular potatoes with Okinawan sweet potatoes when making mashed potatoes this holiday season. select one serving size select one serving size. Okinawan yams are best suited for cooked applications such as baking, roasting, steaming, boiling, or mashing and can be cooked with the skin on or off. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. 4 Nov 2011, Lim, Soyoung. With more nutritionists advocating adding highly nutritious ingredients like avocado, prunes and sweet potatoes into dessert recipes because they provide nutrients without adding saturated or trans fats, it's no surprise that purple sweet potatoes have their place in the world of healthy ingredient substitutions. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron.18 May 2019 How do you cook sweet potatoes? The hardy plant grew well in Japan and quickly became popular in a variety of Japanese dishes.2 When it eventually made its way to the Hawaiian Islands, brought by the Polynesians, the crop flourished in the rich volcanic soil.3, Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Plant Biology Boil the potatoes for 1 hour, until soft. 5 Superfoods to eat now. 10 2 2010. Okinawan Sweet Potato. The sweetness does come at a carbohydrate cost, with the price being about 37 grams of carbohydrates for an average sweet potato, and 61 for an Okinawan purple specifically. This can make life difficult if you're making a quick-bread containing both purple sweet potato and baking powder, or planning a vinegar-based slaw that also contains sweet potato. Taro contains 9 times more Vitamin E than Sweet potato. Adding heavy cream helps bring moisture and creaminess to the dish. Bring 10 cups of water to a boil in a big pot. Did you know that Okinawan sweet potatoes were recently highlighted by Dr. Oz as being one of the top Superfoods of 2010?1 This vibrantly purple sweet potato, a locally grown staple of Hawaiian cuisine, is rich in flavor and packed with nutritional benefits. Japanese Purple Sweet Potatoes or Okinawa Sweet Potatoes are the most delicious healthy carb you can eat without guilt. Purple Sweet Potato Nutrition Sweet potatoes with purple flesh are from the same family as regular sweet potatoes. . Boil potatoes for 30 minutes or until soft (will turn dark purple), then drain. Grab a fork and prick the potatoes. Okinawa sweet potatoes take longer than regular potatoes to cook, so make sure they are quite soft. Add more coconut milk until the desired consistency is reached. The hardy plant grew well in Japan and quickly became popular in a variety of Japanese dishes.2When it eventually made its way to the Hawaiian Islands, brought by the Polynesians, the crop flourished in the rich volcanic soil.3, Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Scrub the potato with a scrub brush, and slice off any rough ends. Sweet potatoes are high in fiber, vitamin C, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, manganese, magnesium, and copper. Native to the Americas, it was brought to Japan sometime between 1492 and 1605. Percentages are based on a diet of 2000 calories a day. Kansas State University. By continuing to use MyFitnessPal, you are acknowledging and agreeing to our Terms and Conditions of Use and Privacy Policy. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Set the potatoes on the wire rack of your oven. Add sea salt to taste if desired. 1 cup (150 g) serving of these sweet potatoes can provide 220 calories and about 1,442 retinal equivalents of vitamin A (more than 500% of the daily value). 4 Nov 2011. "K-State Researcher Studies the Anti-Cancer Capabilities of a Specila Purple Sweet Potato." "Okinawan Sweet Potato Nutrition." Yams, for one, grow on vines, while sweet potatoes grow underground. 2. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. . Getting more fiber in your diet offers a number of health benefits in addition to regularity. The Okinawan sweet potato, not related to the potato, is actually part of the morning-glory family, a vine coveted for its beautiful deep purple flower. It is the same pigment that gives blueberries, red grapes and red cabbage their color.5. The flesh is vibrant purple with whie and violet striations and is firm with a low moisture content that allows for a drier consistency than most sweet potato varieties. Baked Okinawan Manju. According to USDA figures, a medium-large sweet potato weighing about 180 grams provides about 162 calories. The primary nutritional benefit, and the one for which Okinawan sweet potatoes are especially prized, is their high antioxidant levels. Gather the ingredients. The Worlds Healthiest Foods. Try our Purple Sweet Potato Hummus, which starts with the traditional chickpea-tahini base, but adds 1 cup of cooked Okinawan sweet potatoes for extra fiber and antioxidant protection. Livestrong.com. One easy way is to substitute regular potatoes with Okinawan sweet potatoes when making mashed potatoes this holiday season. In addition to the antioxidants, purple sweet potatoes are high in vitamin C, fiber and potassium and are also lower on the glycemic index than regular potatoes. 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