Root vegetables are an essential ingredient in winter dishes like curries and stews however, they offer more than just a solution to the craving for comfort food. In our part of the U.S., white potatoes are among the most popular vegetables to include in nutritious dishes. Although the root veg definitely has benefits but on the other end of the globe within Okinawa, Japan, another type of potato is the most popular the purple sweet potato Also known as Japanese sweet potatoes. (Not to be confused Ubes, which are also called violet yams.)
Okinawa is is known as the Blue Zone and is one of the very few locations on earth where people can regularly are able to live past 100 well-nourished. Although Okinawans longevity isn’t attributable to diet alone, regular exercise and having a sense direction, and having a solid support system are all important, it definitely plays a large role. The vegetable is distinctive nutritionally in that it’s low in glycemic index when relative to other types of sweet potatoes and potato that means they won’t have the same impact on level of blood sugar. Also, they’re high in levels of potassium, fiber and vitamin C as well as antioxidants.
1. Baked Japanese sweet potatoes
If you’re seeking a recipe that will make it easier to enjoy your vegetable with minimal effort This is the recipe for you. This recipe explains step-by-step how to cook them in the oven at your home. After they’re cooked, add some olive oil or butter, the seasoning that you prefer and enjoy!
5 Japanese sweet potatoes (approx. 250-350g per)
Dry and wash them. Prick several holes in them using the help of a fork. Wrap them with aluminum foil, or just leave them in their natural state (see blog post for further details).
In the absence of preheating, put them in the oven (you could use baking sheets or put them directly on the wire rack inside the oven) and bake them at 325 F for 70-90 mins or 350 F for 50-65 mins (see the blog post on textural distinction of the temperature) and cook until you are able to put a chopstick into them easily.
Switch off the oven and let then let it cool in the oven for another 10 mins. Enjoy!
2. Cinnamon roasted Japanese sweet potatoes
You don’t need to wait until dinner time to have a taste of your delicious ‘taters. They’re perfect snacks for afternoons as well! Check out the recipe below to learn how to transform them into sweet baked chips coated with olive oil and cinnamon.
1 large Japanese sweet potato
1 tablespoon coconut oil or olive oil
1 teaspoon ground cinnamon
Pre-heat the oven at 425°F. Clean and scrub your sweet potato with. I make use of a scrubber to scrub the skin thoroughly. The sweet potato can be cut into pieces around 1/2” thick. Most important is that they’re nearly the same size that will allow them roast evenly and stop them from burning.
A large baking sheet should be covered using parchment.
Place the sweet potato slices into an enormous mixing bowl together with ground cinnamon and olive oil. Utilizing a wooden spoon stir the ingredients well, making sure that all the pieces of sweet potato have been coated in the cinnamon and oil.
Spread the sweet potato slices across the parchment lined baking sheet and then place them into the oven. Roast for 18 minutes. Then turn the sweet potato rounds over and cook for 10-15 minutes more, depending on the thickness and size of your sweet potato slices. The sweet potato should be pierced with a fork , to ensure that they’re cooked to perfection (the more thick ones could take a little longer).
Let the sweet potato slices to cool completely before putting them in a container that is covered in the refrigerator , where they’ll stay for a duration of the week (if you don’t consume the whole bunch before).
3. Japanese sweet potato fries
It’s true that this method of enjoying sweet potatoes in purple isn’t a common thing in Okinawa however it’s delicious to eat the tuber. The potatoes are baked not fried, keeping the nutritional benefits in the forefront.
1 Medium Japanese sweet potato. Scrubbed to cut thin strips
1/2 Tbsp extra olive oil
1 tsp of arrowroot powder can substitute with cornstarch
1/2 1 tsp red chili powder
Japanese Yam Fries
If you’re using your oven, heat it the oven to 400 degrees. Clean then scrub the potato, then cut into thin strips. Put them in the bowl.
Make sure to coat those sweet potato fries in oil, then sprinkle with cornstarch or arrowroot powder , and make sure that the fries have been evenly covered.
Put them in the air fryer for about 18 minutes. Check halfway to ensure that your sweet potato fries are cooked evenly. The air fryer might require shaking. If you’re using your oven, bake it for 20 to 25 minutes. Make sure to check in and flip the fries over to ensure they cook evenly. It may take longer to get the desired crispness.
When the sweet potato fries are crispy and golden brown, take them from the oven or air fryer and put them on a dish. Sprinkle them with salt and chili powder. Enjoy.
4. A whipped Japanese sweet potatoes
Like white and sweet potatoes that are orange The variety here tastes great when cooked. Make sure to add sweetness by mixing them with coconut oil and coconut milk. The result is so delicious and sweet that all you need to do is sprinkle some salt and pepper before you dig in.
Five Japanese sweet potato (about 5 lbs)
1/2 cup coconut milk
One cup coconut oil
Black pepper and sea salt, to taste
Cleanse and peel off the skins off the sweet potatoes. Cut them in cubes (about 1-inch in size.) Place the cubes in a large container and cover them with water, in a way that the water flows close to their top. Add some sea salt in the water.
The water should be brought to a boil and then let the cubes “cook” in the boiling water for approximately 15 minutes. The cubes are ready to be spiked when you are able to do the cubes using the help of a fork.
Take the water out and put the cubes in the bowl. Utilizing a mixer or hand blender, mix these sweet potatoes until they are smooth for around 1-2 minutes.
Slowly add 1/4 cup coconut milk, Sea salt, pepper and as desired.
After about one minute, you can add the coconut oil. In a second minutes, mix the remaining of coconut milk into the mix and let the potatoes continue whipping until they are light and fluffy.