One of our favorite things about living a healthy lifestyle is discovering new foods that taste delicious and later finding out they are good for us. Most of the time, if you tell someone something is healthy before they eat it, they probably won’t want it even if it tastes good. On the other hand, just like most children if you let someone taste it first, it suddenly becomes ok. With that being said, it’s time for you to pick up a purple sweet potato or ten and here is why.
Purple Sweet Potato
Walk into your local grocery store or farmers market and you can find various types of sweet potatoes. There are purple, red, yellow or pale white. Of course, since we are writing this article we will tell you to always grab the purple sweet potato.
Sweet potatoes are rich in antioxidants; an easy way to ensure you are getting the best bang for your buck, remember that the more intense the color of the sweet potato, the more antioxidants it has. So when it comes to eating, always choose a red or purple sweet potato.
According to The U.S. Sweet Potato Council Inc.(yes that really exists, a council for sweet potatoes), sweet potatoes that are cooked with the skin produce more fiber than a serving of oatmeal (Yucky anyways). Sweet potatoes also contain vitamin A, B, C, calcium, and potassium which works to relieve inflammation of the stomach. These dietary superstars are also loaded with cancer-fighting carotenoids.
Purple Sweet Potato Health Benefits
Just in case you wanted more reasons to eat the scrumptious sweet potato, here is a list of some of the health benefits:
- Regulating Blood Pressure: According to the American Heart Association, the sweet potato is one of the foods that are rich in potassium. Potassium has a very important role in maintaining blood pressure. In addition, potassium also plays a role in controlling muscle and nerve function. A purple sweet potato would be ideal here.
- They kick Cancer’s Ass: Sweet potatoes contain lots of beta carotene which is an antioxidant. It’s a substance that is not only able to fight free radicals but also fights cancer. There have been many studies that prove that the high content of carotenoids beta-carotene in the blood is associated with reduced risk of breast cancer. Health experts recommend eating at least five servings of fruits and vegetables that contain lots of beta carotene.
- Helps Maintain Weight Loss: If people are trying to stay slim and live a sedentary lifestyle, we would tell them to avoid potatoes to avoid weight gain. Luckily, not all tubers are created equal. Sweet potatoes will not only keep your weight stable but will also assist in weight loss. There is a lot of fiber in sweet potatoes which will keep you satiated longer as well as regulate your blood sugar. The soluble fiber contained in sweet potatoes also helps lower LDL cholesterol in the blood.
- One of the best sources of Vitamin A: The sweet potato, specifically the purple sweet potato has been given the title of superfood by countless organizations. A single medium-sized sweet potato provides more than 200 percent of the daily requirement for vitamin A.
- Better Eyesight, skin, and bones: Vitamin A is beneficial to eyesight, skin health and bones. Sweet potatoes also function as an antioxidant, helping to prevent infection in the digestive tract, urinary tract, and lungs. In a study published in The American Society for Nutritional Sciences, they discovered the relationship between vitamin A deficiencies and emphysema.
- Immune System: The primary antioxidant in sweet potatoes is beta-carotene. Additionally, there are tons of other nutrients such as vitamin C, vitamin B complex, iron, and phosphorus. This combination makes the sweet potato a super immune booster.
- Diabetic Friendly: The purple sweet potato is also diabetic friendly. The Glycemic index is lower in sweet potatoes than in white potatoes. The carbohydrate in foods with a low Glycemic index breaks down slowly, releasing glucose gradually into the bloodstream making it safe.
Like we stated earlier, there are tons of varieties of sweet potatoes to choose from. Armed with the information in this article, plus this delicious recipe we hope you choose a purple sweet potato or five now. Out of all the varieties, it has the most beneficial nutritional complex and it’s colorful. Who doesn’t love colorful food?
Purple Sweet Potato Recipes
While I was writing this article, I actually got a little sad realizing I only had two recipes using the unicorn of tubers, the purple sweet potato. Once I hit publish, I am going to the store to pick up some more purple goodness. Here are the recipes I have using the purple sweet potato as well as some other varieties of sweet potatoes.
- This recipe for Baked Purple Sweet Potatoes below
- Sweet Potato Ginger Brownies
- Stuffed Sweet Potato
- Sweet Potato Breakfast Skillet
- Plus 15 more :)
What is your favorite way to eat purple sweet potatoes?
Baked Purple Sweet Potatoes
Ingredients
- 3 purple sweet potatoes peeled and cubed, approximately 2 cups
- 1/4 cup coconut milk
- 1.2 ounces freeze-dried blueberries or 1/2 cup fresh blueberries
- 2 tablespoons lemon juice
- 2 tablespoons grass-fed butter unsalted
- 1 tablespoon honey
- 1 teaspoon cinnamon
- 1/4 cup pecans for garnish
Instructions
- Place your sweet potatoes in a large stock pot with boiling water and boil until fork tender, approximately 15 minutes
- Transfer to a large mixing bowl or stand mixer
- Preheat your oven to 400 degrees
- If using freeze dried blueberries, pulse in a food processor to make a powder and then add to your sweet potatoes, if using fresh blueberries don't add them yet
- Add your coconut milk, lemon juice, butter, honey, and cinnamon and mash using your stand mixer or a hand mixer
- Beat your potatoes until no lumps remain
- Fold in your fresh blueberries if using them and mix by hand
- Transfer your sweet potato mixture to 4 small ramekins and sprinkle pecans on top
- Place your ramekins on a cookie sheet and bake in the oven for 10-15 minutes or until your pecans are toasted, NOT BLACK
- Garnish with a scoop of refrigerated coconut milk and serve
Like to prep once and cook later? Click here to get the freezer version of this recipe!
Interested in eating more healthy?
Listen to our friends over at Wellness Force Radio to learn about how to control food cravings with Robb Wolf:
Weekly Meal Plan – 2/13/15 – Kitchen Hacks
This is one of my new favorite recipes. This is the very first time that I cooked purple sweet potatoes, so I never knew that they are pretty sticky to peel, but it was totally worth it. I added a little more lemon juice because my lemons were pretty sweet, and my fresh blueberries were not that tart. I also, replaced the pecans with organic walnuts (it was all I had), and sprinkled a little brown sugar on top before baking. The cold coconut milk as a garnish was a really nice touch. Thanks for this recipe that I can’t wait to make again!
Allein der Gedanke, dass ich halbnackt vor anderen Leuten herumlaufen sollte und wahrscheinlich auch noch fremden Männern begrabscht werden würde, jagte mir einen eiskalten Schauer über den Rücken.
This dish is my new food fav. Delicious!
Love it!
I live in Clydebank,Scotland,where can I buy purple sweet potatoes? I have never had the purples potatoes but I was a chef for almost 40 years and still have the natural food curiosity.
Oh I don’t know over there, we have them at our stores here
Waitrose Glasgow should have them, although they are pretty expensive (£2.99 for a pack of four small potatoes imported from the USA). Having recently been mentioned on BBC-TV’s “How To Stay Young” they may become more generally available.
Waitrose Glasgow should have them.
Made this for dinner tonight after picking up a purple sweet potato on a whim at whole foods. Made this for dinner bc I had a sweet tooth. Don’t regret it one bit, it was amazing! Used regular milk, frozen blueberries, and walnuts because it’s what I had on hand. Thanks for the recipe!!
Sounds delicious and you are so welcome :)
Beta carotene is a precursor to vitamin A. If you are like many people with a genetic SNP then you don’t convert beta carotene into vitamin A. Some people don’t know that the only real source of vitamin A in food is through meat consumption and dark green vegetables. I wish you would correct this statement. You also must have a healthy liver for the conversion to take place and liver disease is on the rise in the U.S.
You state “One of the best sources of Vitamin A: The sweet potato, specifically the purple sweet potato has been given the title of super food by countless organizations. A single medium-sized sweet potato provides more than 200 percent of the daily requirement for vitamin A.”
I am always open to learning, can you send me some research to read please and then I can update the post. Thank you
Just wondering how long to bake them if not using pecans, nut allergy:(
10-15 minutes
Oh man! That looks amaze balls! Definitely giving that recipe a try once I’m off of whole 30.
Why don’t you have nutrient listing after you recipes? I am trying to maintain a low carb diet and need to know the amount of carbs and fiber in your recipes.
Use an online food log like My Fitness Pal. Easy to create a recipe or just look up food items and tells you everything that’s in it. That’s what I do. Thank you as always George for this fabulous recipe. Purple sweet potatoes are my fav!
Yes they are amazing. I love them
My favorite way to use Purple Sweet Potatoes are in Sweet Potato Ginger Brownies! Everyone who has tried them REALLY loves them!
So excited to make this! Do you recommend using the freeze dried or fresh blueberries?!
Either or would work. I’m curious how they would be as a comparison.
Delish! I made the vegan version using virgin coconut oil instead of butter, and Agave (2 Tbsp for my sweet tooth) instead of honey. Will make again!
I’m so happy you were able to alter it to your liking. Awesome!
Do you think this recipe could be made ahead of time and frozen? I was thinking of making it for Thanksgiving, but I will have no time that day!
Would you serve it with dinner or for dessert?
I think you could serve these with dinner OR for dessert/snack. I don’t see there being any issue in freezing them ahead of time. Let me know how it turns out.
I think the first pic is the best (the second down) with the side view.
Just listened to the call (finally!) and it was as wonderful as I expected and more. You are a shining example of how someone can go from zero interest in cooking to making the effort to prioritize their health in simple & delicious ways. Also, I’m glad there is someone out there who loves purple sweet potatoes as much as I do.
Thanks for mentioning me on the call – that was very sweet! Made my day. Have a wonderful week!
Kate
Thanks so much Kate, glad you listened and glad I mentioned you :)
DELICIOUS. You are awesome. You ever make a stop in Birmingham, AL you have a place to stay!
Awesome Ruthie. I will add it to my list. Thank you so much :)
This looks amazing. I just found your website through Deliciously Organic and your healthy food for the troops post. My {new} husband is 11 years in the Army, health food nut and a Crossfit addict and trainer so your blog is more than right up our alley.
I am so excited to be here and see all that you have and continue to bring to the table :)
Woohoo, thank you so much. I hope you enjoy it
You are awesome. I can’t wait to try this. Paleo pen pals sounds great. I’d love to send you all kinds if stuff. And drinking and blogging is my faaaaavorite. Cheers!
Haha thanks Rebecca, I try and be awesome the best I can :)