okinawan purple sweet potato nutrition

As a good source of fiber, Okinawan sweet potatoes may help alleviate or prevent constipation. 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. Chill before serving. Use all the same ingredients you would use with mashed potatoes. Livestrong.com. Nutrients: Purple sweet potatoes are an excellent source of vitamin A. 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. You'll also find that purple sweet potato nutrition benefits are plentiful, with a taste and texture to rival the more familiar orange types. 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 . Sweet potatoes, as a group, prefer hot, humid climates. 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. 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 ). Also known as Hawaiian Sweet Potato and Uala, the Okinawan Sweet Potato is tubular in shape. 4 Nov 2011. "K-State Researcher Studies the Anti-Cancer Capabilities of a Specila Purple Sweet Potato." Scrub the potato with a scrub brush, and slice off any rough ends. Your body converts the beta carotene it receives from foods into vitamin A. Have you ever asked yourself, "How much weight can I lose in a month?" 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). Although the orange types may be more familiar to us, sweet potatoes can be several other colors, including purple, red, white and yellow. Sweet potatoes also contain a modest but helpful amount of protein around four grams per cup when cooked. Along with considering purple sweet potato calories, be sure to think about other factors such as fats and carbohydrates. 4 The antioxidant known as anthocyanin is the pigment which is responsible for the brilliant purple color of the flesh. Use a fork to pierce five sets of holes throughout each sweet potato. Convection oven: bake for 40 to 45 minutes Regular non-convection oven: bake for 45 minutes to 1 hour. The primary nutritional benefit, and the one for which Okinawan sweet potatoes are especially prized, is their high antioxidant levels.4The antioxidant known as anthocyanin is the pigment which is responsible for the brilliant purple color of the flesh. 4 Nov 2011, Lim, Soyoung. The Okinawan sweet potato is not related to the potato but is actually in the morning glory family. Other names: Purple Sweet Potato Scientific name: Ipomoea spp. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. Purple sweet potatoes are root vegetables. 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. 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. 98% 61g Carbs. Okinawans are a locally grown staple of Hawaii and are quickly gaining in popularity in the U.S. because of their unique color. The Worlds Healthiest Foods. Add sea salt to taste if desired. Blend well. 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. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. 4 11 2011, "Sweet Potatoes." Also, the unique purple of these sweet potatoes comes from Anthocyanin, a coloring pigment with excellent antioxidant properties. Okinawan purple sweet potatoes are so ordinary on the outside, but so extraordinary on the inside. 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. In turn, vitamin A is one of the immunity-boosting nutrients that may help protect you from serious diseases, including certain cancers and heart disease, when consumed on a regular basis. 5 out of 5 stars (465) $ 19.99. 9 June 2009. 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. 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. Make the cassava shortbread crust. 1 Pound (Pack of 1) 353 $1428 ($0.89/Ounce) Purple sweet potatoes also provide moderate amounts of vitamin C, another essential micronutrient. Purple sweet potatoes have antioxidant protection. 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. A fascinating fact here is that a whopping 70% of the former Okinawan diet consisted of the Okinawan purple sweet potato. 2010. After the potato had been placed in the oven, I picked up some sage leaves, green onions, and rosemary. Boil the potatoes for 1 hour, until soft. The Worlds Healthiest Foods. 4 11 2011. . Peel and cut the potato in half-inch cubes. With Okinawan sweet potatoes in abundance this time of year, 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. Beta Carotene also helps promote vitamin A in the body as well as promotes eye health. It is the same pigment that gives blueberries, red grapes and red cabbage their color. Livestrong.com. The plant reached Japan around 1600 and was initially planted in the island of Okinawa before farmers all over Japan started growing the crop. Drain well and set aside. Boil potatoes for 30 minutes or until soft (will turn dark purple), then drain. 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. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. . HOW TO MAKE THIS ROASTED PURPLE SWEET POTATO RECIPE With just four basic ingredients to this recipe, it's incredibly simple. Plus that's not even counting any oil/butter you smother on after (butter is still 102 calories per tbsp). According to the Linus Pauling Institute, anthocyanins are one of six important flavonoids, which all provide health advantages when consumed. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. 10 2 2010. Preheat the oven to 220C/425F and place a piece of foil on a baking tray. Score: 4.7/5 (19 votes) . Kansas State University. It is well known that sweet potatoes are rich in vitamins, minerals, and fiber and have good nutritional value. "5 Superfoods to eat now." 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. 6 g. Sugar--Fat. Instructions Preheat oven to 425F. The quintessential purple sweet potato pie dessert recipe is known as sweet potato haupia pie, a Hawaiian favorite. 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 . Wash the potatoes. 4 11 2011. 18 July 2011. 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. Add a splash of color and a healthy dose of antioxidants to your Thanksgiving table. 5 Even light oil use is likely an increase of 50%. 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. You'll get plenty of antioxidants, along with fiber and protein, for a breakfast that's under 180 calories. 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 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. Sweet potato covers your daily Vitamin A RAE needs 78% more than Taro. Okinawan sweet potatoes are also delicious when gently roasted in the oven. All sweet potatoes are good sources of fiber and potassium, along with vitamins A, B6 and C. They are rich in natural sugars, but their mitigating high fiber content means that they don't deliver as high a glycemic load as regular white potatoes. Taro contains 9 times more Vitamin E than Sweet potato. Purple sweet potatoes are packed with antioxidants, fiber, vitamin C, and potassium. This could be a great business to get into. Add gnocchi in batches. How does this food fit into your daily goals? How nice to find out that such a creamy and delicious vegetable, a staple in many Hawaiian homes, is so nutritious as well! It became very popular in Hawaii and was incorporated into lots of local and Hawaiian cooking. It is the same pigment that gives blueberries, red grapes and red cabbage their color.5. Use all the same ingredients you would use with mashed potatoes. 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. Okinawan Purple Sweet Potatoes are a lovely and delicious cultivar, featuring a creamy, beige skin encasing gorgeous purple-magenta flesh. "Okinawan Sweet Potato Nutrition." Sweet Potatoes. 2010. 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. Leave an inch on top for the Haupia layer. Put the potatoes in a pot and add just enough water to cover the potatoes. For Beverage: Ice creams, smoothies, yoghurt etc. You can also cut down on cholesterol with this tasty mashed sweet potato recipe: The Okinawan Sweet Potato: A Purple Powerhouse of Nutrition. K-State Researcher Studies the Anti-Cancer Capabilities of a Specila Purple Sweet Potato. 9 June 2009. 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. It's impossible to ignore its presence in Okinawa: the beni-imo is the star of the main island: there are sweets and ice cream using this violet sweet potato in almost every corner of the capital, Naha.In every convenience store, you can even buy beni-imo ice cream. They are also a good source of copper, dietary fiber, vitamin B6, potassium and iron.18 May 2019 How do you cook sweet potatoes? Set the potatoes on the wire rack of your oven. With Okinawan sweet potatoes in abundance this time of year, they make the perfect addition to your Thanksgiving meal. 0 g. Monounsaturated. Consider trying purple instead of orange sweet potatoes in our Chocolate Sweet Potato Frosting, for an even richer color. Use all the same ingredients you would use with mashed potatoes. Livestrong.com. 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. For an extra artful look, consider swirling cooked and mashed purple potatoes into a bowl of white or orange mashed potatoes. 61 g. Dietary Fiber. In addition to these antioxidant vitamins, sweet potatoes also provide a variety of polyphenols. Sweet potatoes of all varieties are high in vitamin A, vitamin C and manganese. *For baking: Preheat the oven to 400F. Mix in the coconut milk, sugar, and salt. "5 Superfoods to eat now." 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. Place the potato on the trivet or in the basket. 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. This healthier topping for brownies or cake is designed to add only 100 additional calories, with minimal sugars and fats. It's pure fat. 2% 1g . Baking reduces the "purple power" by about 10 percent, while frying and stir-frying can cut anthocyanin content by up to 49 percent. The holes help reduce the baking time and allow the steam to escape. The Okinawan sweet potato is not related to the potato but is actually in the morning glory family. Also, it does not destroy nutrition. 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. Add sea salt to taste if desired. 4 November 2011, Vanaman, Bonnie. One easy way is to substitute regular potatoes with Okinawan sweet potatoes when making mashed potatoes this holiday season. 0 g. Saturated. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. With Okinawan sweet potatoes in abundance this time of year, they make the perfect addition to your Thanksgiving meal. 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. 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. The Dr. Oz Show. 2. The vibrantly beautiful and nutritious Purple Okinawan Sweet Potato is loaded with antioxidants, phytonutrients, and health-promoting fiber. A low-fat graham cracker crust, instead of macadamia nuts, is another way to cut both calories and fat. There are two main varietiesOkinawa (white skin) and Stokes (purple skin)though they share the characteristic of having a deep purple flesh. The Worlds Healthiest Foods. At about 30 minutes, test the sweet potatoes by using a fork and piercing it in the middle. Kansas State University. 4 November 2011, Vanaman, Bonnie. 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 Native to the Americas, it was brought to Japan sometime between 1492 and 1605. Boil potatoes for 30 minutes or until soft (will turn dark purple), then drain. Prefer mashed for your starches? "What are Okinawan Sweet Potatoes?" 4 Nov 2011, Smith, S.E. This class of flavonoids also shows a positive impact on lowering blood cholesterol and stabilizing blood sugar metabolism. 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. Boil potatoes for 30 minutes or until soft (will turn dark purple), then drain. Therefore, from a nutritional standpoint, boiling rather than baking should be recommended for cooking sweet potato. However other methods of cooking, such as . 5 Superfoods to eat now. 10 2 2010. Orange sweet potatoes are higher in vitamin A, while purple sweet potatoes carry higher amounts of another kind of antioxidant, known as anthocyanins. Add more coconut milk until the desired consistency is reached. Native to the Americas, it was brought to Japan sometime between 1492 and 1605. 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. Imagine selling a purple sweet potato bread, sweet potato chips, and sweet potato cookies that are appetite suppressants and good for . Let cool. 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). Purple sweet potatoes are low in carbohydrates and fat and are a great source of vitamins like vitamin A and C and fiber. There are numerous other dishes which can reap purple sweet potato benefits by swapping white potatoes or orange sweet potatoes for purple sweet potatoes. Instructions. 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. Okinawan Sweet Potato. It can take some experimenting, but seeking a more neutral pH in your dish often makes a difference. 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/ . They can be substituted in most recipes that call for sweet potatoes . How nice to find out that such a creamy and delicious vegetable, a staple in many Hawaiian homes, is so nutritious as well! 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. 1. 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. 2010. 4 Nov 2011, Smith, S.E. Wise Geek. 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. The purple sweet potato recipe list includes 42 recipes. (9) Baking can also cause an 80% drop in vitamin A levels, twice as much as boiling. Seasons/Availability Sweet potatoes are high in fiber, vitamin C, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, manganese, magnesium, and copper. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about . Carbohydrates. How to cook purple sweet potatoes? 11 August 2011. Plant Biology Sweet potatoes contain both soluble and insoluble fiber, both of which provide health benefits. Mash sweet potatoes and add to cookies, muffins and quick breads. Peel off the skin of the potatoes, then mash. Take the crust from the fridge and spread the sweet potato filling into the pie crust. One easy way is to substitute regular potatoes with Okinawan sweet potatoes when making mashed potatoes this holiday season. Enjoy the pure taste of Freeze-dried juice . 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. Purple sweet potato benefits include their versatility. Peel the Okinawan sweet potatoes and chop into 1 inch cubes. [9] In addition to their high life expectancy, islanders are noted for their low mortality from cardiovascular disease and certain types of cancers. Stores well. Of all the vitamins, vitamin A is the one most closely associated with vision health. 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. 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. Okinawan Purple Sweet Potato - has a whitish skin and purple flesh. 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. Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E and B-6. Gather the ingredients. Add a splash of color and a healthy dose of antioxidants to your Thanksgiving table. The Okinawan sweet potato is not related to the potato but is actually in the morning glory family. The Okinawan Sweet Potato: A Purple Powerhouse of Nutrition. 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". Purple sweet potatoes have a creamy texture and delicate, sweeter taste than their orange-fleshed cousins. In addition, cooking purple sweet potatoes using methods like boiling, microwaving and steaming did not reduce the anthocyanin content. 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.

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okinawan purple sweet potato nutrition

okinawan purple sweet potato nutrition