Cook, uncovered, stirring constantly with a heat-resistant rubber spatula, until liquid has reduced and thickened to a sticky caramel consistency that fully glazes the potatoes, 1 to 2 minutes. They are great eaten alone or served as a side dish with stir-fries and other recipes. Learn more on our Terms of Use page. Add potatoes, arranging them cut-side down in a single layer. Bake at 400°F for approximately 1 hour and sometimes a little longer. To check for doneness, remove the pan of potatoes from the oven and insert a knife into the center of the largest one. 3 tablespoons (45ml) soy sauce (see note), 1 medium clove garlic (5g), finely grated, 10 ounces (285g) small Yukon Gold potatoes, rinsed and halved (see note). If your side dish recipe rotation is feeling a little tired, then this take on gamja bokkeum, a Korean stir-fried potato banchan, is just what you need to get out of that rut. To check doneness, remove the pan of potatoes from the oven and insert a knife into the center of the largest one. This sweet potato is not actually related to the potato but instead is in the morning glory family. Cover saucier with a lid, and cook until potatoes are completely tender and offer no resistance when pierced with a cake tester or paring knife, about 10 minutes. The savory-sweet soy sauce mixture first acts as a braising liquid for the potatoes and then turns into a glossy, sticky glaze when reduced at the end of the cooking process. 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. A full list of ingredients, measurements, instructions, and a print button can be found in the recipe card at the bottom of the page. If it goes in smoothly, they should be ready. Please rate and leave a comment because I love hearing from you. During the sweet potato diet, you can eat sweet potatoes … For those looking for some great ideas, check out my Stir Fry Category for inspiration. She combines her personal journey with her new passion to create a compelling story that is sure to captivate any audience.”-The Joe R. Utley Heart Resource Center of Spartanburg Regional Healthcare System, SC, Copyright © 2020 • Privacy Policy • Legal Disclaimer • Contact | Wisteria on Trellis Framework by Mediavine, Reynolds Kitchens Pop-Up Parchment Paper Sheets, 10.7x13.6 Inch, 30 Sheets, Boxiki Kitchen Nonstick Baking Sheet Pan | 100% Non-Toxic Rimmed Stainless Steel Baking Sheet, No Chemicals or Aluminum | Dent, Warp & Rust Resistant Heavy Gauge Steel Oven Baking Sheet (1). 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. Drizzle with sesame oil, sprinkle with sesame seeds, and serve. Q: What are purple sweet potatoes good for? Find her on Instagram @suuunnylee. So far, so good! 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. Remove from heat, and transfer potatoes to serving bowl. After wrapping the potatoes, place them on a baking pan and place them in the oven. Lower heat to medium-low, add soy sauce mixture and stir to combine with potatoes. We start by quickly shallow-frying small Yukon Gold potatoes until they're lightly golden brown. Add a rating: Comments can take a minute to appear—please be patient! Add potatoes, arranging them cut-side down in a single … Starting a new way of life and health is like beginning a journey, so it's helpful to have a map. A potato that is purple on the outside does not necessarily mean it’s also purple on the inside. Sweet potato fries are another popular street food in Korea. Transfer to a serving plate and garnish with the sesame seeds. It can be tricky though because there are different types of sweet potatoes. Other times, I will make a hearty stir fry and serve these Japanese sweet potatoes on the side. Subscribe to our newsletter to get the latest recipes and tips! Sunny Lee is a Brooklyn-based chef and ceramicist, who has worked at Blue Hill, Eleven Madison Park, Estela, Battersby, and Insa. No matter how you decide to serve these perfectly healthy and delicious Asian sweet potatoes, they will be a huge hit with the family! These are the crispiest, most flavorful roast potatoes you'll ever make. “Terri Edwards is the ideal nutrition speaker! You might have to ask the store clerk. Set aside. There are a lot of options for serving purple sweet potatoes. 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. If you can't find small potatoes, cut larger Yukon Golds into 1 1/2-inch pieces. Remove lid and increase heat to high. The reason for the holes is to prevent them from exploding in the oven. 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. A: The taste is very different from a regular orange sweet potato. 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. 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. Serve warm or at room temperature. There is a link to a PDF copy of this list below. Generally, I cook my Okinawan sweet potatoes at 400°F for approximately 1 to 1-1/2 hours. Okinawan sweet potatoes are loaded with disease-fighting phytonutrients, and they actually have 150% more antioxidants than blueberries! We may earn a commission on purchases, as described in our affiliate policy. Set saucier over medium-high heat and cook, uncovered, until potatoes are light golden-brown on cut-side, 5 to 6 minutes. 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. Gently shallow-frying the potatoes gives them delicately crisp exteriors; then simmering them after in a covered saucepan makes their interiors tender and creamy. All products linked here have been independently selected by our editors. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful. Post whatever you want, just keep it seriously about eats, seriously. Slow baking, in my opinion, makes the potato softer and sweeter than other methods. Then, wrap each one in parchment paper followed by a sheet of foil. Serves 2 to 4 as a large side dish, or 4 to 6 as a banchan. Pour oil into a 3-quart saucier or saucepan. A: These colorful potatoes are loaded with fiber and antioxidants which make them a very healthy food. Then we simply reduce the sauce into a sticky, caramel-like, salty-sweet glaze that coats the potatoes. Okinawa in Japan is one of these Blue Zones, and their purple sweet potatoes seem to be playing a role in their longevity. Look for potatoes that are about 1 1/2 inches in diameter. The vibrantly beautiful and nutritious Okinawan sweet potato is loaded with antioxidants, phytonutrients, and health-promoting fiber. 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. These 7 easy purple potato recipes will make you a fan of this superior spud. Some comments may be held for manual review. We reserve the right to delete off-topic or inflammatory comments. Thank you! Though the research isn’t conclusive, I like to err on the side of caution. Remember SHARING IS CARING! It's a good thing that this recipe only takes 20 minutes to make because it will be in your side dish lineup from now on. Purple potatoes cook much like regular potatoes, since you can boil, mash, bake, or roast them. My favorite way to cook them is baking. melted butter and 5 more Purple Sweet Potato Grits Magnolia While chronic diseases such as diabetes, cancer, heart disease, and obesity are becoming more common in our aging population, there are 5 areas of the world called Blue Zones that are home to some of the world’s oldest people, called centenarians, that are living to be more than 100 years old. What is a Whole Food Plant-Based Diet (WFPB)? Unlike regular potatoes, it is not a nightshade vegetable. It is touted as one of the reasons Okinawans are living active disease-free lives past the age of 100. In a small bowl, whisk together soy sauce, water, sugar, fish sauce, and garlic until sugar is dissolved, about 30 seconds. There are different ways to cook Okinawan sweet potatoes including boiling, steaming, and baking. I do this because there is some research linking aluminum to Alzheimer’s disease. 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. Is a Whole food Plant-Based Diet ( WFPB ) just keep it seriously eats! Comments can take a minute to appear—please be patient serves 2 to 4 as a large side dish stir-fries... I will make a quick and delicious snack small percentage from your purchases at no to... 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