okinawan purple sweet potato nutrition

Use all the same ingredients you would use with mashed potatoes. 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. e. Choosing a selection results in a full page refresh. Boil potatoes for 30 minutes or until soft (will turn dark purple), then drain. But because sweet potatoes have a moister, creamier texture and more intense flavor than cooked white potatoes, you may find that you don't have to add as many fats or extras to make it palatable. The purple sweet potato recipe list includes 42 recipes. Purple sweet potatoes tend to be drier and starchier. The Okinawan sweet potato is not related to the potato but is actually in the morning glory family. 6 g. Sugar--Fat. K-State Researcher Studies the Anti-Cancer Capabilities of a Specila Purple Sweet Potato. 9 June 2009. Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. 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. 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. Adding heavy cream helps bring moisture and creaminess to the dish. 4 11 2011, "Sweet Potatoes." Insoluble fiber acts as a "broom" for other foods, helping to improve digestion. 2% 1g . 4 11 2011. Place the potato on the trivet or in the basket. Livestrong.com. Food here is expensive (the kind of government subsidies that exist in the states I don't believe exist here), sweet potatoes not excepting (costs about 95 yen, or $1 for a small/medium sweet potato). The Worlds Healthiest Foods. 4 Nov 2011, Smith, S.E. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. 4 November 2011, Vanaman, Bonnie. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Nov 2011 Lim, Soyoung. 4 The antioxidant known as anthocyanin is the pigment which is responsible for the brilliant purple color of the flesh. Close the lid and seal the vent. Along with helping the eyes process general information, retinol (vitamin A) also helps eyes adjust in the darkness. A fascinating fact here is that a whopping 70% of the former Okinawan diet consisted of the Okinawan purple sweet potato. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. While you're cooking the potatoes, place the dry crust ingredients (cassava flour, arrowrooot starch & salt) in a food processor or mixing bowl. 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. Add gnocchi in batches. Add one cup of water to the inner pot of the Instant pot (or 1.5 cups of water for the 8 quart), and insert the trivet or a steamer basket. Use them for cold dishes like potato salad or a cracker spread, or as hot side dishes, whether as plain baked spuds or with other cubed and roasted root veggies. Vitamin A also helps your body process and use iron properly. It's pure fat. Boil potatoes for 30 minutes or until soft (will turn dark purple), then drain. Boil potatoes for 30 minutes or until soft (will turn dark purple), then drain. Peel the Okinawan sweet potatoes and chop into 1 inch cubes. Your body converts the beta carotene it receives from foods into vitamin A. Highly nutritious. Japanese Purple Sweet Potatoes or Okinawa Sweet Potatoes are the most delicious healthy carb you can eat without guilt. Fiber in food aids in hunger control and . The brightly hued tuber also . With Okinawan sweet potatoes in abundance this time of year, they make the perfect addition to your Thanksgiving meal. Likewise, when a recipe that calls for alkanes such as baking soda or baking powder, add vinegar, lemon juice, buttermilk or yogurt to make the dish more neutral, and thereby less likely to change the purple hue. Enjoy the pure taste of Freeze-dried juice . Grab a fork and prick the potatoes. 5 Superfoods to eat now. 10 2 2010. 4 11 2011. How nice to find out that such a creamy and delicious vegetable, a staple in many Hawaiian homes, is so nutritious as well! November 24,2022 (Down to Earth Organic & Natural) by Tracy Ternes. Getting more fiber in your diet offers a number of health benefits in addition to regularity. Use all the same ingredients you would use with mashed potatoes. Sweet potatoes are high in fiber, vitamin C, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, manganese, magnesium, and copper. 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. "5 Superfoods to eat now." Among these polyphenols, sweet potatoes are particularly rich in chlorogenic acid ( 24 ). 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. 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. Even when cooked, the anthocyanin content of purple sweet potatoes is significantly higher than that of other blue or purple foods, including elderberries and blueberries. When it comes to the white fleshed variety of sweet potato like murasaki, they vary very little in terms of appearance and taste and their nutritional value is nearly identical. Of course, creating an all-purple dish is even more dramatic. Together, this means the purple sweet potato will leave you feeling satisfied longer than you would after eating an equal amount of, say, polished white rice. 9 June 2009. 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. Let cool. Microwaving sweet potatoes cuts down cook time by 45-55 minutes, and helps maintain nutritional value. 4 Nov 2011, Smith, S.E. The daily recommendation for vitamin A is 600 to 900 micrograms of retinol activity equivalents. 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. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. 0%--Fat. The Okinawan purple sweet potato also provides anthocyanins, as found in purple-colored foods like blueberries ( 25 ). Its large, starchy, sweet-tasting tuberous roots are used as a root vegetable. 5 Murasaki Nutritional Value. Scrub the potato with a scrub brush, and slice off any rough ends. 2. Add a splash of color and a healthy dose of antioxidants to your Thanksgiving table. Craving something sweet but healthy in the morning? Blueberries are well known for their high antioxidant levels, however, the Okinawan sweet potato actually has 150 percent more antioxidants than blueberries.6Antioxidants help to guard against cardiovascular disease and cancer. Okinawan Purple Sweet Potatoes are a lovely and delicious cultivar, featuring a creamy, beige skin encasing gorgeous purple-magenta flesh. Imagine selling a purple sweet potato bread, sweet potato chips, and sweet potato cookies that are appetite suppressants and good for . 18 July 2011. Take the crust from the fridge and spread the sweet potato filling into the pie crust. In this way, the total haupia and purple sweet potato calorie count for a serving of the pie is only 190, with only 4 grams of fat and 13 grams of sugar. With Okinawan sweet potatoes in abundance this time of year, they make the perfect addition to your Thanksgiving meal. Convection oven: bake for 40 to 45 minutes Regular non-convection oven: bake for 45 minutes to 1 hour. The holes help reduce the baking time and allow the steam to escape. Add sea salt to taste if desired. "Okinawan Sweet Potato Nutrition." It has a buff colored skin with earthy spots and its flesh is violet-purple. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of daily value. 0 g. Monounsaturated. At under 100 calories per serving, this purple hummus offers 3 grams of fiber and 3 grams of protein. Sweet potato covers your daily Vitamin A RAE needs 78% more than Taro. 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. While Taro contains 2.38mg of Vitamin E , Sweet potato contains only 0.26mg. 98% 61g Carbs. 5 The primary nutritional benefit, and the one for which Okinawan sweet potatoes are especially prized, is their high antioxidant levels.4 The antioxidant known as anthocyanin is the pigment which is responsible for the brilliant purple color of the flesh. Unsalted butter. In a small saucepan or even in the microwave, melt 3/4 cup of coconut oil until warm (no solid chunks should remain). Add more coconut milk until the desired consistency is reached. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. Food varieties used in this article are Taro, raw and Sweet potato, raw, unprepared. In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. A medium potato serving yields 1,643 retinol activity equivalents retinol being a form of vitamin A used in measuring vitamin amounts. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. The plant reached Japan around 1600 and was initially planted in the island of Okinawa before farmers all over Japan started growing the crop. Its popularity grows stronger as you reach the village of Yomitan on the western coast. 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. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about . 0 g. Trans--Protein. At just 1.5 calories per gram and 220 calories per cup, the imo is a low energy density food. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. The primary nutritional benefit, and the one for which Okinawan sweet potatoes are especially prized, is their high antioxidant levels. 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. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Here are 7 surprising benefits of purple potatoes. It's also a good source of fiber, at 5 grams per cup. Beta Carotene also helps promote vitamin A in the body as well as promotes eye health. Bring to a boil and lower to a simmer. The Okinawan sweet potato is not related to the potato but is actually in the morning glory family. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Sweet potato from Yomitan. They're under 100 purple sweet potato calories per serving, provide both fiber and protein, and are low in fat. Did you know that Okinawan sweet potatoes were recently highlighted by Dr. Oz as being one of the top Superfoods of 2010?1This vibrantly purple sweet potato, a locally grown staple of Hawaiian cuisine, is rich in flavor and packed with nutritional benefits. 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. Score: 4.7/5 (19 votes) . Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Sweet potatoes also contain a modest but helpful amount of protein around four grams per cup when cooked. (9) Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. 4 Nov 2011. Learn about your data rights and options. It is touted as one of the reasons Okinawans are living active disease-free lives past the age of 100. Other names: Purple Sweet Potato Scientific name: Ipomoea spp. 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. Then prepare the tapioca. Taro contains 9 times more Vitamin E than Sweet potato. 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. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. [9] In addition to their high life expectancy, islanders are noted for their low mortality from cardiovascular disease and certain types of cancers. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. When cooked, Stokes Purple sweet potatoes offer a dense texture with a well-balanced sweetness as they are less sweet than their orange counterparts. Plus that's not even counting any oil/butter you smother on after (butter is still 102 calories per tbsp). 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. Set the potatoes on the wire rack of your oven. Wise Geek. Sweet potatoes with orange flesh are high in beta-carotene, which gives that yellow, orange, and red coloring to fruits, plants and vegetables. Peel the potatoes and boil in water for about 45 minutes, until soft. Sweet Potatoes. 2010. Also, the unique purple of these sweet potatoes comes from Anthocyanin, a coloring pigment with excellent antioxidant properties. 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. If you use salted butter, omit the extra added salt. Did you know that Okinawan sweet potatoes were recently highlighted by Dr. Oz as being one of the top Superfoods of 2010?1This vibrantly purple sweet potato, a locally grown staple of Hawaiian cuisine, is rich in flavor and packed with nutritional benefits. 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. UCANR's research found that purple sweet potatoes do contain beta carotene, along with the specific phytonutrients that blue and purple produce provides. How nice to find out that such a creamy and delicious vegetable, a staple in many Hawaiian homes, is so nutritious as well! Preheat the oven to 220C/425F and place a piece of foil on a baking tray. Granted, that's an "unloaded" sweet spud, so it doesn't factor in any toppings you might add. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. Seasons/Availability 1. Purple flesh: These potatoes have a buff-colored skin and include the Okinawan sweet potato. Mash the purple potatoes while adding in coconut milk and cinnamon powder to taste. Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. These include potato salad, shepherd's pie, stew and of course the basic baked potato side dish. 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