They get their orange color from beta-carotene, which is a pigment and antioxidant. Purple sweet potatoes are packed with antioxidants, fiber, vitamin C, and potassium. The primary nutritional benefit, and the one for which Okinawan sweet potatoes are especially prized, is their high antioxidant levels. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. 98% 61g Carbs. Food varieties used in this article are Taro, raw and Sweet potato, raw, unprepared. This could be a great business to get into. Harvard School of Public Health notes that orange and purple sweet potato nutrition, along with the nutrient content of other colored sweet potatoes, are similar in many aspects. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. 4 Nov 2011, Smith, S.E. These sweet potatoes are easy for the backyard gardener to grow in the U.S. climate. Okinawan Purple Sweet Potato - has a whitish skin and purple flesh. Vitamin A also helps your body process and use iron properly. "K-State Researcher Studies the Anti-Cancer Capabilities of a Specila Purple Sweet Potato." Grab a fork and prick the potatoes. Take the crust from the fridge and spread the sweet potato filling into the pie crust. Nov 2011 Lim, Soyoung. Mix in the coconut milk, sugar, and salt. The high anthocyanin content, the deep purple color, the flavorful, dense, and creamy flesh, a richer taste, and well-balanced sweetness make them different from other sweet potato varieties. How nice to find out that such a creamy and delicious vegetable, a staple in many Hawaiian homes, is so nutritious as well! "K-State Researcher Studies the Anti-Cancer Capabilities of a Specila Purple Sweet Potato." 4 Nov 2011, Lim, Soyoung. Wash the potatoes. With 34 mg of vitamin C per medium-sized cooked purple sweet potato, this represents 38% of the recommended daily value ( 2, 3 ). Adding heavy cream helps bring moisture and creaminess to the dish. Kansas State University. Add sea salt to taste if desired. Peel the Okinawan sweet potatoes and chop into 1 inch cubes. Murasaki Nutritional Value. For Baking: Purple Sweet Potato Cheesecake, Layer Cake, Cookies etc. 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. Baking a sweet potato in the microwave preserves far more nutrients (folate, vitamins A and C) than boiling it, for example. Of all the vitamins, vitamin A is the one most closely associated with vision health. Of course, you can also focus on desserts that don't have ingredients that might tip purple potatoes into either the blue or red zones. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. November 24,2022 (Down to Earth Organic & Natural) by Tracy Ternes. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. All make a sweeter, moister alternative to plain white potatoes. *For baking: Preheat the oven to 400F. The Okinawan purple sweet potato has a delicate, slightly sweet taste and a creamy texture and can be used like other sweet potatoes. Livestrong.com. The holes help reduce the baking time and allow the steam to escape. Okinawan Sweet Potato was brought to Hawaii via Japanese and Okinawan immigrants during the sugar plantation era of the 1800s. 5*10*15*Organic Okinawan sweet Purple potatoes aka Hawaiian Sweet potatoes fresh vine cuttings for planting ad vertisement by NDGarden Ad vertisement from shop NDGarden NDGarden From shop NDGarden. The Dr. Oz Show. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. 18 July 2011. Its large, starchy, sweet-tasting tuberous roots are used as a root vegetable. 4 November 2011, Vanaman, Bonnie. Sweet potatoes also contain a modest but helpful amount of protein around four grams per cup when cooked. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. 4 The antioxidant known as anthocyanin is the pigment which is responsible for the brilliant purple color of the flesh. 18 July 2011. 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). The Dr. Oz Show. Add a splash of color and a healthy dose of antioxidants to your Thanksgiving table. The plant-based totally nature of the weight loss plan may additionally trump the caloric limit, though, since the only population that lives even longer than the Okinawa Japanese don't simply devour a 98% meat-loose diet, they eat 100% meat-unfastened. 5 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. "Sweet Potatoes." Other names: Purple Sweet Potato Scientific name: Ipomoea spp. It is well known that sweet potatoes are rich in vitamins, minerals, and fiber and have good nutritional value. In a small saucepan or even in the microwave, melt 3/4 cup of coconut oil until warm (no solid chunks should remain). The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. How to cook purple sweet potatoes? It has a buff colored skin with earthy spots and its flesh is violet-purple. Taking both iron and vitamin A together has been shown to be more effective against anemia than taking either supplement alone. Prefer mashed for your starches? Enjoy the pure taste of Freeze-dried juice . 11 August 2011. 251 Cal. Place on a baking sheet and bake for 40-45 minutes or until a fork can pierce the potato easily. The Worlds Healthiest Foods. 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. 5 out of 5 stars (465) $ 19.99. 2. Boil potatoes for 30 minutes or until soft (will turn dark purple), then drain. Wise Geek. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. 4 Nov 2011, Smith, S.E. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. Okinawa sweet potatoes take longer than regular potatoes to cook, so make sure they are quite soft. Soluble fiber helps stabilize blood sugar and cholesterol levels. For Beverage: Ice creams, smoothies, yoghurt etc. 11 August 2011. The tubers taper to points on both ends and are members of the Ipomoea genus, just like other sweet potatoes (yams are of the genus Dioscorea ). K-State Researcher Studies the Anti-Cancer Capabilities of a Specila Purple Sweet Potato. 9 June 2009. The Okinawan sweet potato is not related to the potato but is actually in the morning glory family. Their natural sweetness also means they can be used in pies and a range of other baked desserts. Blend well. Add gnocchi in batches. Plant Biology Monounsaturated -- Trans -- Protein 2 g Sodium 17 mg Potassium 271 mg Cholesterol 0 mg Vitamin A -- Vitamin C 50 % Calcium -- Iron -- Percentages are based on a diet of 2000 calories a day. Baking can also cause an 80% drop in vitamin A levels, twice as much as boiling. Sweet potato covers your daily Vitamin A RAE needs 78% more than Taro. 1 cup 1 medium (7" length, 6-1/2" circumference), without skin 4 The antioxidant known as anthocyanin is the pigment which is responsible for the brilliant purple color of the flesh. 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. 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. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. 4 The antioxidant known as anthocyanin is the pigment which is responsible for the brilliant purple color of the flesh. how to eat Try them baked, boiled, fried, roasted or grilled. November 24,2022 (Down to Earth Organic & Natural) by Tracy Ternes. 4 Nov 2011. (9) 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. 2010. Kansas State University. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. Mash the purple potatoes while adding in coconut milk and cinnamon powder to taste. 9 June 2009. It is the same pigment that gives blueberries, red grapes and red cabbage their color.5. Okinawan Sweet Potato. Research conducted by UCANR determined that purple sweet potatoes deliver immunity-boosting anthocyanins, the same beneficial compounds found in other purple and blue foods like purple cauliflower, eggplant, plums and blueberries. 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. Other type is Stokes purple sweet potato. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. Carbohydrates. A fascinating fact here is that a whopping 70% of the former Okinawan diet consisted of the Okinawan purple sweet potato. Unsalted butter. At about 30 minutes, test the sweet potatoes by using a fork and piercing it in the middle. The purple sweet potato was, from what I understand, was one of the main foods eaten by Okinawans, who are the longest-lived, healthiest people known in the world. Sep 24, 2014 - 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. 1 Pound (Pack of 1) 353 $1428 ($0.89/Ounce) So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today. 0 g. Trans--Protein. Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. 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. In a large sauce pan or pot on high heat, add 2 cups water, 1/2 cup sugar, 2 tsp cinnamon, 1 tsp nutmeg, and 1/2 tsp ground allspice or ground ginger if you don't have allspice. select one serving size select one serving size. 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. It is the same pigment that gives blueberries, red grapes and red cabbage their color.5. Mash sweet potatoes and add to cookies, muffins and quick breads. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Baked Okinawan Manju. 1 g. Sodium. 0 g. Saturated. By continuing to use MyFitnessPal, you are acknowledging and agreeing to our Terms and Conditions of Use and Privacy Policy. Boil for 3-5 minutes or until the gnocchi float to the surface. 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. Add sea salt to taste if desired. Instructions Preheat oven to 425F. 4 11 2011, "Sweet Potatoes." Table Of Contents Okinawa Bluezone Purple sweet potatoes are healthy Shopping for Okinawan potatoes One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. 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. The sweet potato or sweetpotato ( Ipomoea batatas) is a dicotyledonous plant that belongs to the bindweed or morning glory family, Convolvulaceae. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Peel the Okinawan sweet potatoes and chop into 1 inch cubes. She rarely eats sweet potatoes, but always eats rice. 2% 1g . 5 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. Bring to a boil and lower to a simmer. At just 1.5 calories per gram and 220 calories per cup, the imo is a low energy density food. Its popularity grows stronger as you reach the village of Yomitan on the western coast. With Okinawan sweet potatoes in abundance this time of year, Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Seasons/Availability A 100-gram (3.5 ounces) portion of uncooked sweet potato contains up to 1500 mg of anthocyanins. 5 Nutrition Facts: servingSize 1 slice (170g), calories 470 calories, Carbohydrate 54g, Cholesterol 95mg, Fiber 2g . Purple Sweet Potato Nutrition Sweet potatoes with purple flesh are from the same family as regular sweet potatoes. Ingredients: pastry for 9 single-crust pie; 1 pound (453g) purple sweet potatoes skin on; 8 tablespoons (113g) unsalted butter melted; 1 cup (198g) granulated sugar; 1/2 to 3/4 teaspoon cardamom to taste; 1 teaspoon ginger; 1/ . It is the same pigment that gives blueberries, red grapes and red cabbage their color. Also, it does not destroy nutrition. Salt Is sweet potato mash healthy? Of course, creating an all-purple dish is even more dramatic. Mash the purple potatoes while adding in coconut milk and cinnamon powder to taste. As a good source of fiber, Okinawan sweet potatoes may help alleviate or prevent constipation. 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". The plant reached Japan around 1600 and was initially planted in the island of Okinawa before farmers all over Japan started growing the crop. Preheat the oven to 220C/425F and place a piece of foil on a baking tray. The purple sweet potato nutrition and flavor profiles are virtually identical for both types of purple-fleshed spuds. Stores well. Purple sweet potato benefits include their versatility. For the direct drink: 10 grams of Freeze-dried waxberry powder dissolved directly in 250ml water. Highly nutritious. 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. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. Add to Favorites 10 Okinawa Purple Sweet Potato Slips -Cuttings - organically grown - Khoai Lang . 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. Plant Biology Add more coconut milk until the desired consistency is reached. 0 g. Polyunsaturated. Using a fork, poke a few holes into the potato. The University of California's Agriculture and Natural Resources (UCANR) division notes that purple sweet potatoes labeled as "Okinawa" come from Japan, were popularized in Hawaii and have white skin. 3LBS Okinawan Hawaiian Sweet Purple Potatoes SoCalProduce (146) $29.99 FREE shipping 10 to 50 SweetPotatoCuttings (readytoplant) PlantedNaturally (339) $35.00 FREE shipping 5*10*15*Organic Okinawan sweet Purple potatoes aka Hawaiian Sweet potatoes fresh vine cuttings for planting NDGarden (464) $19.99 One average-sized sweet potato provides 30 percent of the DV for vitamin C and about . 61 g. Dietary Fiber. Okinawans are a locally grown staple of Hawaii and are quickly gaining in popularity in the U.S. because of their unique color. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. Peel and cut the potato in half-inch cubes. These purple sweet potatoes have plenty of other nutritional benefits too. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Nutrients: Purple sweet potatoes are an excellent source of vitamin A. Boil potatoes for 30 minutes or until soft (will turn dark purple), then drain. The primary nutritional benefit, and the one for which Okinawan sweet potatoes are especially prized, is their high antioxidant levels. 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 . "What are Okinawan Sweet Potatoes?" Yams, for one, grow on vines, while sweet potatoes grow underground. Use all the same ingredients you would use with mashed potatoes. Sweet Potatoes. 2010. Put the potatoes in a pot and add just enough water to cover the potatoes. Use a fork to pierce five sets of holes throughout each sweet potato. Kansas State University. Purple Sweet Potato Phytonutrient Profile On the other hand, purple sweet potatoes are richer in anthocyanins. While you're cooking the potatoes, place the dry crust ingredients (cassava flour, arrowrooot starch & salt) in a food processor or mixing bowl. The Dr. Oz Show. Okinawan sweet potatoes are also delicious when gently roasted in the oven. They are also a great source for calcium and potassium, but maybe the greatest health benefit of purple sweet potato is their richness in antioxidants. 1 serving of 3.9 ounces (about 1 potato) = 130 calories 1 tablespoon of olive oil = 120 calories By using oil, you may be doubling your calories. Peel off the skin of the potatoes, then mash. Microwaving sweet potatoes cuts down cook time by 45-55 minutes, and helps maintain nutritional value. 4 November 2011, Vanaman, Bonnie. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. Read more: Why Potatoes With More Color Are Healthiest. Because of this stabilization, they may play an important part in fighting diabetes and obesity. 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. Also known as Hawaiian Sweet Potato and Uala, the Okinawan Sweet Potato is tubular in shape. 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 Native to the Americas, it was brought to Japan sometime between 1492 and 1605. You can also cut down on cholesterol with this tasty mashed sweet potato recipe: The Okinawan Sweet Potato: A Purple Powerhouse of Nutrition. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. Peel the Okinawan sweet potatoes and chop into 1 inch cubes. 4 11 2011. When cooked, Stokes Purple sweet potatoes offer a dense texture with a well-balanced sweetness as they are less sweet than their orange counterparts. Press the space key then arrow keys to make a selection. The following recipe is for baked purple sweet potatoes.

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