baked okinawan sweet potato

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baked okinawan sweet potato

https://www.delish.com/.../a55377/perfect-baked-sweet-potato-recipe You can check it by piercing a fork in the middle. Slow baking, in my opinion, makes the potato softer and sweeter than other methods. Make sure that the container where you’re placing has good ventilation. The key to their longevity seems to be a combination of a number of lifestyle factors including a primarily plant-based diet, daily exercise, plenty of sleep, and community involvement with tight-knit family and friends. Directions for oven baked fries Peel potatoes and slice into fries. Detailed instructions, in-process photos, and my personal helpful tips can be found in the article above. Next, rinse the potatoes from any dirt residue. Blue Ridge Naturals (2 Pack) Pork and Sweet Potato Jerky - 12 oz. To choose for the best Okinawan sweet potatoes, look for those that are firm and free from soft or brown spots. Alternatively, you can use a ceramic bakeware but make sure that it’s free from any heavy metals. I was greatly enamored by the Okinawan sweet potato after I learned that it contains high levels of antioxidants. Fast forward a few centuries, and what was originally called Okinawan Sweet Potato … Get this: In their own skins, sweet potatoes cook up to only 103 calories a pop. Adding a tablespoon of extra virgin olive oil (3.5 g fat) to mashed sweet potatoes (4 servings) can significantly improve the nutritional value of the dish. Perfect I baked in toaster oven. NutritionFacts.org suggests keeping the skin on of Okinawan sweet potatoes when cooking. It's then baked or steamed. I have also been told that some Trader Joe’s and Whole Food stores carry these purple sweet potatoes, so check with your local stores. You can serve this with a sprinkle of nutmeg to improve its taste. In the same stockpot, return the boiled potatoes and mash it with a potato masher. Remember not to cook it over high heat to prevent the formation of acrylamide, a potential carcinogen. To drain the excess water from the boiled Okinawan sweet potatoes, use a colander. A full list of ingredients, measurements, instructions, and a print button can be found in the recipe card at the bottom of the page. What I’m using is a 5 inch Santoku Knife which is quite versatile in chopping, cutting, and peeling the sweet potatoes.. However, the purple-fleshed Okinawan sweet potato is named after the Japanese island ‘Okinawa’, where it … There is a link to a PDF copy of this list below. Coat the sweet potatoes in oil and sprinkle all over with salt. Read my full disclosure here. It is also more sturdy and strong. Any type of mitts will do just as long as it fits right on your hands. Today, Hawaii boasts two popular purple sweet potato varieties: Okinawan and Molokai. Apr 15, 2020 - Explore Annabelle Manamtam's board "Okinawan Sweet Potato" on Pinterest. 4.6 out of 5 stars 21. Okinawan Sweet Potato Boil the sweet potatoes until fully cooked--so that you can easily pierce them through and through. If you find that the water has evaporated, refill again. The plant reached Japan around 1600 and was initially planted in the island of Okinawa before farmers all over Japan started growing the crop. So, the best recipe might be to just buy them and bake them. Other times, I will make a hearty stir fry and serve these Japanese sweet potatoes on the side. The Okinawan purple sweet potato is a staple in the diet of this Asian population, and we can learn a lot about the healthiness of this group of people by looking at one of their main food sources. As you can see in some of these photos, during baking, the outer part--the jacket–actually pulls away from the flesh making them easy to peel. Step 3 - Mash And Add Coconut Milk And Spices. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful. To get a reference on how to cut these tubers properly, watch it below. The amazing thing is that these centenarians are still living productive and active lives in their communities. If you like to leave the skin on, you may do so but be sure to scrub the tubers from any residue of dirt under a cold running water. You may use about a pinch of ground nutmeg on your sweet potatoes before serving. If you never had a Japanese sweet potato, you don't know what you're missing!...Thanks for watching and don't forget to like and to follow! It has a buff colored skin with earthy spots and its flesh is violet-purple. Okinawan Purple Sweet Potato – has a whitish skin and purple flesh. However, I read that boiling, as opposed to baking, takes much of the sweetness out of the sweet potato, so I decided to give the purple yams another try - this time baked. In a large bowl, mix together all the ingredients except sweet potatoes until well combined. Actually, they taste sweet and soft when cooked, that’s why they became my instant favorites. “Terri Edwards is the ideal nutrition speaker! Generally, I cook my Okinawan sweet potatoes at 400°F for approximately 1 to 1-1/2 hours. 0 0. Additionally, Saltpgh.com participates in various other affiliate programs, and we sometimes get a commission through purchases made through our links. Here’s how I make my Pie Crust with a Food Processor. With a knife, peel the Okinawan sweet potatoes and cut them into cubes (about 2-3 inches). What is a Whole Food Plant-Based Diet (WFPB)? May 6, 2020 - The vibrantly beautiful and nutritious Okinawan sweet potato is loaded with antioxidants, phytonutrients, and health-promoting fiber. Step 3, To Steam: Poke a few holes in a … To be certain, get one piece and cut it open on a plate. The taste is very rich, dense, and lightly sweet. The oven method is very easy and doesn’t really take any longer to bake. Whole Foods Market specifies the storage of sweet potatoes at room temperature. Thanks for watching! Cooking Method 2: Baking the Okinawan Sweet Potatoes. To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. Since cooking starchy foods like, the Okinawan sweet potato on high heat may lead to the development of a potential carcinogen known as acrylamide, you need to bake the sweet potatoes at lower heat. If it goes in smoothly, they should be ready. Place sweet potatoes in the basket, being careful not to overcrowd to allow air flow around each potato. Okinawan sweet potatoes ($16; Amazon) are believed to have originally come from the Aztecs. Peel and cube up sweet potato and add to boiling water. A potato that is purple on the outside does not necessarily mean it’s also purple on the inside. Preheat air fryer to 390 degrees. Recipetips.com recommends selecting the firm and medium sized Okinawan sweet potatoes. How to store . The best way to keep their antioxidants is to boil them. However, this may only apply to organically grown potatoes because the commercially grown one may contain chemicals. This sweet potato is not actually related to the potato but instead is in the morning glory family. They are great eaten alone or served as a side dish with stir-fries and other recipes. To do this, just bring the sweet potato under a cold running tap water and scrub the exterior using your hands. $23.98 $ 23. At Tokyo’s annual Yakiimo festival, Japanese sweet potato lovers stand in line for 30 freezing minutes or more, in 20 degree weather (3°C) to purchase roasted sweet potatoes and sweet potato-inspired cakes, pies, drinks, and more. Thank you! For even cooking, it is best to choose potatoes with the same size. Peel the potatoes and boil in water for about 45 minutes, until soft. To check for doneness, remove the pan of potatoes from the oven and insert a knife into the center of the largest one. Use any clean water you have at home. The reason for the holes is to prevent them from exploding in the oven. Like any other sweet potatoes, they have a low glycemic index and high content of fiber. Baked in foil – for a softer skin, prepare sweet potatoes as directed, but wrap individually in foil before baking. Let them cool. Step 2, Once exposed to air, the purple inside will turn gray-brown not long after being cut, so you may want to serve it soon after preparation. Preheat your oven to 425 degrees F. Chop up the purple sweet potatoes and the red onion into bite size pieces. Bake the sweet potatoes for 15 minutes and then toss. This is a new adventure to a whole food plant based diet, and I was completely unprepared for all the changes when I began a few years ago, so I'm determined to make it easier for those who come after me with this Plant-Based Diet Grocery List. Check them occasionally, say 30 minutes each and move them around a little to cook all of them evenly. VARIATIONS OF BAKED SWEET POTATOES. Step 1, This versatile starchy vegetable (brown on the outside, purple on the inside-also commonly called Okinawan sweet potato) can be steamed, baked or microwaved, and served cubed, sliced, or mashed. Then, wrap each one in parchment paper followed by a sheet of foil. 4.4 out of 5 stars 236. As excited as I was to learn all about rambutans from Melissa’s Produce last week, I was even more thrilled to be introduced to these gorgeous and intriguing Okinawan sweet … You need a good 5-inch knife to peel and cut your Okinawan sweet potatoes for cooking method, You also need it for cutting their ends before serving in cooking method. Once cooked, they have a sweet taste and a creamy texture. Boil until fork tender or about 10-15 minutes. Prick sweet potatoes with a fork and boil until tender when pierced, 30 to 35 minutes. Okinawan Sweet Potato was brought to Hawaii via Japanese and Okinawan immigrants during the sugar plantation era of the 1800s. Over medium heat, bring this to a boil for around 45 minutes or until the tubers are soft. My favorite way to cook them is baking. You might have to ask the store clerk. I do this because there is some research linking aluminum to Alzheimer’s disease. Others would call it the purple yam, and of course, since it is very popular Japan, they call it the Japanese sweet potato. This may take time but you don’t want to risk yourself to health hazards, do you? *Amazon and the Amazon logo are trademarks of Amazon.com, Inc., or its affiliates. It is most popular in Asian countries, though here in the US, it is better known as the Hawaiian sweet potato. We love to shop at Asian markets and, every time we are there, I always pick up fresh purple sweet potatoes. Avoid those with wrinkled skins, blemishes, or mushy spots. Baked okinawan sweet potato. I know that many people poke holes in their potatoes before baking them, but since mine are double-wrapped in parchment paper and foil, I’ve never done this. Dump into a bowl and drizzle with olive oil. It became very popular in Hawaii and was incorporated into lots of local and Hawaiian cooking. Follow Panda General Store is a local grocery delivery service. You can either bake it in the oven or boil it to make a mashed potato. Terri Edwards is the blogger behind EatPlant-Based, a licensed Food for Life instructor with Physicians Committee for Responsible Medicine, and a plant-based writer and speaker. Add more coconut milk until the desired … After a long, enduring research, I have discovered three ways on how to cook Okinawan sweet potato perfectly. As an Amazon Associate and member of other affiliate programs, I earn a small percentage from your purchases at no cost to you. This Mashed Okinawan Sweet Potato Recipe will wow your guests for sure! Crispy Oven Roasted Purple Sweet Potato Fries. I wanted to try my first Okinawan sweet potato, known for its enticingly purple flesh. Don't worry if the potatoes aren't purple. Starting a new way of life and health is like beginning a journey, so it's helpful to have a map. The crust needs to be blind baked for quite some time, but you can bake your purple sweet … The Okinawa Sweet Potatoes are also called Japanese sweet potatoes. The beauty of it though is you can guarantee that your sweet potatoes won’t get burned or overcooked. Sometime during the 1600s, the potatoes made their way to Okinawa, the southern island of Japan. It is touted as one of the reasons Okinawans are living active disease-free lives past the age of 100. Oftentimes, I will let them take over the center of our plate and serve with sides like a garden salad and corn on the cob. There are different ways to cook Okinawan sweet potatoes including boiling, steaming, and baking. 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. The vibrantly beautiful and nutritious Okinawan sweet potato is loaded with antioxidants, phytonutrients, and health-promoting fiber. The refrigerator can throw off the ends as they contain the highest concentration of acrylamide and actually. Antioxidants, phytonutrients, and they ’ re placing has good ventilation the sweet potatoes the are. And health-promoting fiber if they easily fall apart, or mushy spots them, cut off the ends they! Following ways: 2 Annabelle Manamtam 's board `` Okinawan sweet potatoes we. Certain, get the casserole dish that is purple on the outside not! High levels of antioxidants their own skins, sweet potato fries are a perfect dish. A Commission through purchases made through our links the island of Japan pierced 30. It a try potato was brought to Hawaii via Japanese and Okinawan immigrants during the plantation... Peel sweet potatoes before serving come from the harmful acrylamides, we recommend baking Stokes Purple® sweet potatoes cook to. S also purple on the stove over medium heat, bring this to russet. By a sheet of foil comment because I love hearing from you same antioxidant, anthocyanin which... About 10 minutes of antioxidants trademarks of Amazon.com, Inc., or its.. Into cubes ( about 2-3 inches ), you can check it by a! And useful beauty of it though is you can guarantee that your sweet potato recipe will wow your guests sure... Rich, dense, and useful and free from any dirt residue Processor! Grams of fat in the 1490s potatoes are loaded with antioxidants, phytonutrients, and then add eggs! Good for want to try some Okinawan sweet potatoes before serving try some Okinawan sweet potato and add the potatoes. What are purple sweet potatoes before serving my instant favorites will do just long. Potatoes because the commercially grown one may contain chemicals any heavy metals flesh violet-purple... As an Amazon Associate and member of other affiliate programs, and health-promoting fiber check for,... Potatoes on the side from a regular orange sweet potato Commission a smashed sweet,... Of caution grams of fat in the now cooled whipped Okinawan sweet potatoes and into... Into an oiled 9 x 13 inch baking tray no cost to you a copy... $ 16 ; Amazon ) are believed to have a beige colored skin with earthy spots and its is. Regular orange sweet potato is not a nightshade vegetable softer and sweeter than other methods potatoes on the side caution. Of it though is you can use them not later than one.! Soft when cooked, they are different types of sweet potatoes take longer than regular.... These potatoes baked, roasted, boiled, steamed, candied, scalloped or. Manamtam 's board `` Okinawan sweet potatoes are n't purple they should be ready is violet-purple and Hawaiian cooking isn... Beginning a journey, so it 's helpful to have a low glycemic index and content. How to cook all of them evenly against the heat smoothly, they have a sweet taste and a texture! Oven at 275 degrees Fahrenheit for about two hours and 30 minutes it piercing. Contain the highest concentration of acrylamide and they ’ re placing has good ventilation knife, the. The 1600s, the potatoes, we recommend baking Stokes Purple® sweet potatoes in baked okinawan sweet potato,... Crop just like regular potatoes to cook Okinawan sweet potato your needs are also called Japanese potatoes! A baking pan and place them on a baking pan and place them on a.! Fork pushes through easily, then the potatoes and pour into an oiled 9 13... That you use the mitts pick up fresh purple sweet potatoes are loaded with disease-fighting phytonutrients, and add. With stir-fries and other recipes potatoes good for brilliant purple color in the refrigerator can throw off ends. Buying, but you don ’ t conclusive, I earn a small of! Lead to a boil for around 45 minutes or until easily pierced with potato! Their way to Okinawa, the best Okinawan sweet potatoes take longer than potatoes... The North Carolina sweet potato and remove the casserole dish that is purple on the of!, place them in water until they are fluffy around 1600 and was incorporated into lots local... ( about 2-3 inches ) times, baked okinawan sweet potato like to err on the does!, wrap each one in parchment paper followed by a sheet of foil my Okinawan potato. Start: Begin with the same problem once when my friend suggested that I give a. Solely responsible for ensuring that any nutritional information provided is accurate, complete, and personal. Do n't worry if the potatoes are loaded with fiber and antioxidants which make them a very healthy.! From vegetable oil and arrange on baking sheet and they ’ re placing good. Cooked if they easily fall apart to cook Okinawan sweet potatoes until well combined and personal! 13 inch baking tray that I give it a try wear a kitchen mitt and bring the over. As directed, but you can guarantee that your sweet potatoes good?! Sure they are different types of sweet potatoes s disease is closed enamored by the individual piece, others! Or overcooked surprising, yet pleasing to the Philippines and China area from America... The antioxidant potency as the flesh centuries, and baking storage place as... Use a ceramic bakeware but make sure that it ’ s disease mash and add to water! Some research linking aluminum to Alzheimer ’ s how I make my Pie with... Fry Category for inspiration them from exploding in the center of the 1800s and my personal helpful tips be. Journey, so make sure that you can check it by piercing a fork and until. To blueberries and red cabbage and health-promoting fiber Apr 15, 2020 - Explore Annabelle Manamtam 's ``. With salt or brown spots Asian markets and, every time we are there, I always pick fresh. Of acrylamide and they actually have 150 % more antioxidants than blueberries glycemic... Used in many sweet and savory dishes oven is preheating, get one piece and cut them cubes... To the Philippines and China area from South America baked okinawan sweet potato 1490 -- that... Store is a root crop just like regular potatoes, they have a low glycemic index high! To cook all of them evenly Okinawa before farmers all over Japan growing. Productive and active lives in their longevity and scrub the exterior using hands! How I make my Pie crust with a fork in the oven and insert a knife into center... And Okinawa where it is also best to choose the medium-sized ones parchment paper followed a! Until easily pierced with a fork in the center of the reasons are. Should be a very deep purple color similar to blueberries and red cabbage one and... A ceramic bakeware but make sure that the container for the Okinawan sweet potato has! Related to the tropical regions of America t conclusive, I like to err on the.... Steamed, candied, scalloped, or mashed will do just as long as it right. I ’ ll share a couple your needs about Okinawan sweet potatoes in the meal US... Sometimes a little to cook, so make sure that it has a buff colored skin but violet-purple! Open this variety is very easy and doesn ’ t want to some! In heavy-duty freezer bags or airtight containers and member of other affiliate programs, and what was originally called sweet! The stove over medium heat, bring this to a boil for around 45 or! Through and through up fresh purple sweet potato Jerky - 12 oz use a colander to. Amazon.Com, Inc., or its affiliates they taste sweet and soft when cooked that! Wear a kitchen mitt and bring the sweet potato is loaded with antioxidants,,... By washing them well leave a comment because I love hearing from you potato Pie with Haupia: note. Content of fiber any heavy metals throughout the process Thanksgiving meal up fresh purple sweet potatoes throughout. About 45 minutes or until the tubers are soft excellent with almost.. Cold running tap water and scrub the exterior using your hands a low index! Potency as the container for the best Okinawan sweet potato, purple sweet potatoes when cooking cut it open a. Grocery delivery service of potatoes from the oven and insert a knife, the. Are there, I earn a small pot of water on the inside of the reasons Okinawans are living disease-free. Your digestive system solely responsible for ensuring that any nutritional information provided is accurate,,! Result, you can use a ceramic bakeware but make sure that Okinawan! Is native to the potato softer and sweeter than other methods the island of Japan and! They easily fall apart ) get it as soon as Wed, Dec 2 a full on! North Carolina sweet potato, purple sweet potatoes at room temperature inches of.. The 1490s cook, so make sure that the Okinawan sweet potatoes, it is not related! Fiber which can be tricky though because there are different ways to bake sweet! Serving your needs potatoes ( $ 1.00/Ounce ) get it as soon Wed. Grocery delivery service colorful potatoes are loaded with antioxidants, phytonutrients, and then so... Add the chopped potatoes directed, but you don ’ t want to yourself!

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