This is chiefly due to their high levels of beta-carotene, vitamin C, and magnesium. Veg World: How to Cook Sweet Potatoes; Moira Adams, Produce for Better Health Foundation: Top 10 Ways to Enjoy Sweet Potatoes, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Yes! Transfer into small containers and let cool, then refrigerate. Arrange peeled sweet potato slices in a single layer in the baking dish. Ah huh, these Okinawan sweet potatoes makes really awesome ice cream. Himalayan salt has all the minerals that might have been lost in diarrhea. It can be added to salads, chaat, rice, etc. In addition to writing web content and training manuals for small business clients and nonprofit organizations, including ERA Realtors and the Bay Area Humane Society, Lohrey also works as a finance data analyst for a global business outsourcing company. Enlisted below are a few of the ways in which sweet potato can be incorporated into your diet for weight loss: 1. Top with brown sugar and butter and bake in a covered casserole dish at 375° F for about 30 minutes. Once you have mixed everything very well, heat a deep pan on the stove and melt the butter. Keep it covered. Transfer all of your mashed Okinawan sweet potatoes onto a food mixer and add all the other ingredients except butter. The sweet potatoes have a low to medium range of Glycemic Index when boiled.. Okay, I get it: Baking a sweet potato in the oven can take 45 minutes to an hour, or a mere 5 minutes in the microwave. Baste the tops of the sweet potato slices with olive oil and season them with a sprinkling of black pepper. Spiralized sweet potatoes: Cut … With this sweet potatoes, you really shouldn’t judge it by its cover. Improved blood circulation means you have better brain functions and a much healthier heart. You can also try my method of simply boiling my Okinawan sweet potatoes, add milk, sugar and blend. Spray a baking dish with vegetable oil spray. Sweet Potatoes Are B-6 Brain Boosters. Sweet potato skins – bake your sweet potatoes and then cut them in half before they get too mushy, scoop out the middle and mash with vegan cheese and herbs or spices. Simply wash your sweet potatoes, slice them up (you could also peel them if you don’t like the skin), toss them in a little coconut or avocado oil and bake in the oven for 20-30 minutes. Can I Freeze Boiled Sweet Potatoes? Peeling will be easier – and less dangerous – if you use a vegetable peeler, rather than a paring knife to peel the potatoes. Create a flavorful potato dish by mashing boiled potatoes with low-fat plain yogurt. People ask what my favorite dessert is and I always say Okinawan sweet potatoes – I always get a blank response! Place a steamer basket in a wide, shallow pan with a lid. Sweet potato plants are typically grown for their sweet tubers, but the leaves are great too. Place on lightly sprayed pan in a hot 450°F oven for about 20 minutes. Peel, cut and boil your sweet potatoes … Baked sweet potatoes. It should have about the same consistency as that of a brownie mix prior to baking. The material appearing on LIVESTRONG.COM is for educational use only. For an extra burst of flavour, season with some cumin, paprika or salt and pepper. To prepare sweet potatoes for cooking, scrub each potato with a vegetable brush under cold running water. Peel the potatoes beforehand, otherwise your soup could turn out a bit gritty. If you are the rightful owner of any of the pictures/wallpapers posted here, and you do not want it to be displayed or if you require a suitable credit, then please CONTACT US and we will immediately do whatever is needed either for the image to be removed or provide credit where it is due. Sweet potatoes are one of the best, long-lasting foods you can buy right now. Their abundance of antioxidants doesn’t hurt here, either. Being a country girl, what may be easy for me may not be exactly easy for everyone else. To wash sweet potatoes, run them under cold tap water. But definitely one of the best food to eat while on camp. Eating any kind of food in excess can contribute to weight gain, but in terms of everything out there that you could be eating, sweet potatoes are an incredibly healthy option. This traditional side dish is, in our opinion, best thought of as a dinnertime staple. This Okinawan sweet potato was never really known in the US until the early years of 2000 when it started being available in the market. Remove any excess dirt or debris from the potato. The sweet potatoes have a low to medium range of Glycemic Index when boiled.. To boil about 4 pounds of chopped potatoes (roughly 6 sweet potatoes) to mash, it will take about 15 to 20 minutes starting them in cold water. Pull out the Okinawan sweet potatoe from the pot, into a large bowl. As an Amazon Associate we earn from qualifying purchases. Stored correctly, they can last months in your kitchen and are also super-versatile. Bake whole and load up with healthy fillings Preheat the oven to 425 degrees F. Line a baking sheet with aluminum foil or parchment paper and lightly spray it with cooking spray. Make sure you do this quickly while it is still fresh from the pot. Now, peel the Okinawan sweet potatoes and mash it thoroughly. Place a steamer basket in a wide, shallow pan with a lid. Carefully add sweet potatoes to the boiling water. Then, you can either bake, boil, or steam them. Additionally, lovekitchentoday.com participates in various other affiliate programs, and we sometimes get a commission through purchases made through our links. Copyright Policy Peeled sweet potatoes on a cutting board. Pop them back in the oven, drizzle with a tiny bit of olive oil and bake until the cheese is golden. Huggins adds that you should explore using a variety of other warm spices, like nutmeg or sweet paprika, on your baked, roasted, or boiled sweet potatoes to add an extra dash of flavor. All information on this website is intended for entertainment and educational purposes only. Turn the slices with a spatula and continue baking the sweet potatoes for another 15 to 20 minutes, until they are fork tender. Fill the pan with water up to the bottom of the steamer basket. Steam or boil sweet potatoes in their jackets to retain as much of their nutritional value as possible. Many supermarkets sell sweet potato noodles ready made in the veg section. When I give you my favorite recipe for this later and you have tasted it, you will agree that is one of the best desserts, ever. You're smart to eat sweet potatoes, and may get smarter still, since they're full of vitamin B-6.This important vitamin is involved in the production of neurotransmitters, chemicals that help signals move from one brain cell to another. To make it easy on your puppy, slice up the peeled sweet potato into bite-size pieces. Pierce the sweet potatoes a few times with a fork or skewer, if you have a microwave then cook them in the microwave on high for 6-8 mins or until soft, test them after 6 mins with the point of a knife or a skewer. Simply use your favorite ice cream recipe or sweet potato ice cream recipe to make one yourself. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse You can! They have a higher carbohydrate content, so eat them in moderation. . Once boiled… If you want soft and tender sweet potatoes, it takes 23 to 30 minutes, varying with the quantity. When boiled, sweet potatoes are low on the glycemic index ... Sweet potato fries are also tasty, but don't eat them often. Fill the pan with water up to the bottom of the steamer basket. Based in Green Bay, Wisc., Jackie Lohrey has been writing professionally since 2009. Steam or boil sweet potatoes in their jackets to retain as much of their nutritional value as possible. However, the moment you get rid of the outer skin, you will find a rich purple flesh that gives it namesake. They are also rich in Vitamin A which is good both for your brain and your eyesight, while it helps to boost your immune system by giving you a healthy dose of vitamin C. It is also awesome for your digestive because it is very rich in fibers. Eat 3-4 times daily. Serves 4. Add 1 to 2 inches of water to a saucepan or vegetable steamer and bring the water to a full boil on your stove. 2021 Freeze Boiled Sweet Potatoes . Boil a small sweet potato of about 100 grams; Remove it from water and peel off the skin; Mesh it and sprinkle some himalayan salt and it. Boiling and eating sweet potatoes vus the best way to consume it. When the sweet potatoes are boiled for a longer time, say for 30 minutes, the GI drops to a lower category and is about 46. used as a substitute for professional medical advice, In one study, the average GI value for roasted sweet potato was 82, for baked sweet potato 94, and for boiled sweet potato 46. There are so many ways to eat them and here, I will be giving you the recipes I love the most that uses this awesome crop. Wash your sweet potatoes. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Refrain from any roasting methods as it only takes away from its nutritional value. The best thing about anthocyanins are they are very good for our blood vessels and arteries, which means having these sweet potatoes in your regular diet entails that you get to maintain superb blood circulation. Sweet Potatoes Are B-6 Brain Boosters. Stir continuously until mixture is thick and darkened in color. If you miss these damaged areas before cooking, cut them out as soon as the sweet potatoes are cool enough to handle. Most of the images displayed are of unknown origin. Just put it in a thick barbeque stick and grill in the campfire which makes awesome camping food. and I am so weirded out by how so very few people know about it when I absolutely love it! The only problem is that the microwave cooks the potato unevenly, remaining hard and … This one doesn’t really need a lot of instructions. Add all of the butter and cheese, with the salt and pepper to taste. Add chopped onion, celery and parsley to the potato and yogurt mixture. This ensures they will cook evenly, with no tough spots. Heat the oven to 200C/180C fan/gas 6. Wash the Okinawan sweet potato thoroughly without peeling and add to the boiling pot of water, then cover. Squeeze out as much air as possible and place into the freezer. Make sure the skin is completely clean before you proceed. It is definitely my all-time favorite dessert and will always be my preferred Okinawan sweet potato dish. Yes. An Okinawan sweet potato is a root crop just like regular potatoes. These Okinawan sweet potatoes are also quite easy to grow. It is not a replacement or substitute for professional medical advice and/or treatment. Reduce heat to Medium-High and keep a slow boil throughout the duration of cooking. If you're trying to eat less bread—or just trying to eat more vegetables—behold the genius that is sweet potato toast. Leave it in low heat for about 45 minutes. How Long Are Boiled Sweet Potatoes Good For? Using a meat tenderizer, mash the Okinawan sweet potatoes thoroughly. Sweet potatoes add good taste, a splash of color and a slew of important nutrients to your dinner table. Each 3.5 oz. Once you have tasted Okinawan sweet potatoes, especially the last recipe I have given you, you will absolutely love it! LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. My aunt used to make it for me all the time when I was a kid. It will save you time. It is actually a very amazing sight which is not only very aesthetically beautiful, but also very delicious. It is definitely something you need to try if you have never had it before. Sweet potatoes can be quickly roasted or boiled, or you can batch-bake them over the weekend to simply be reheated throughout the week. Just like what I mentioned earlier, this root crop loves the tropics. How to Cook and Eat Okinawan Sweet Potatoes, Buttered Boiled Okinawan Sweet Potatoes with Cheese Recipe, growing and propagating Okinawan sweet potatoes. Place washed sweet potatoes into the steamer basket. All the content of this site are do not gain any financial benefit from the downloads of any images/wallpaper. And no, that is not an exaggeration and I am not just being biased because it is my favorite. Terms of Use and can be used in several recipes. Don’t be confused with the name, it is really buttered and boiled. Getting a plant can be a bit tricky since it is patented by Stokes Purple who initially introduced it to the US market in 2003. serving supplies twice your daily requirement of vitamin A, 42 percent of your daily vitamin C requirement, 8 percent of your daily thiamine requirement and calcium, iron and fiber. Just give them room to grow, plenty of water and plenty of sun and they should be fine on their own. Even when I started going to the university, she would always make sure there’s one in the house for me when I get home during semester breaks. Boiling is an easy, quick way to prepare sweet potatoes for the freezer. The more you boil it, the lower goes its glycemic count.. For instance, sweet potatoes that are boiled for around 10 minutes will have a GI of 61, which is moderate in the category.. Everything should mix together very well as long as you make sure you these steps quickly. , Once the sweet potatoes are boiled and have cooled, place into a freezer safe container. When the sweet potatoes are boiled for a longer time, say for 30 minutes, the GI drops to a lower category and is about 46. Fortunately, producing Okinawan sweet potatoes here in the country is possible, thanks to states like Florida and California with their really awesome climates which are just about perfect for this potato variety. Note that not everyone considers it a dessert, but an actual meal. Keep a check-in between, if the sweet potatoes have turned tender. Layer sweet potato slices with slices of apple. When they get about 5-8 inch long I pinch them off and plant them in warm weather. Sweet potatoes are no different. My, oh so simple life. You are probably thinking that this is a useless recipe but I will be teaching you how to make it with a twist that can your buttered and boiled Okinawan sweet potato very delicious, and a good substitute for dinner! Place washed sweet potatoes into the steamer basket. advertisements are served by third party advertising companies. Privacy Policy Instead of using pumpkin in pumpkin pie or pumpkin bread, substitute puréed, boiled sweet … Leave it in low heat for about 45 minutes. Texas A&M University Aggie Horticulture: What is the Difference Between a Sweet Potato and a Yam? Will keep for up to 3 months. Realistically speaking, however, finding online sellers who are growing their own from the crop itself is fairly easy. Eating sweet potatoes may also help reduce inflammation. Boiled Sweet Potatoes. Frozen sliced or diced sweet potatoes are perfect in lentils or stews or in recipes with brown sugar or syrup, such as candied sweet potatoes. The more you boil it, the lower goes its glycemic count.. For instance, sweet potatoes that are boiled for around 10 minutes will have a GI of 61, which is moderate in the category.. The mold can give an unpleasant flavor to the rest of the potato -- especially if boiled -- but if you're lucky, cutting out the spot and a generous area around it leaves the rest unaffected and ready to eat. Just try to visit popular market places like the one I have just provided and you will see a lot who can sell you started seeds for your yard. It makes an awesome snack and even an awesome meal. Make sweet potato fries. Make your life simple and easy, use a food grinder. 3. It is definitely one of my too lazy to cook favorite recipes. It thrives in warm, sunny conditions with a more consistent temperature which so unlike the four seasons commonly experienced here in the states. Set the steamer insert or basket over the boiling water and cover the pan. Sweet potato hash: Peeled, diced, and cooked with onion in a pan. Preheat your oven to 400 F and bake the sweet potatoes for 15 to 20 minutes. Let me know what you think and if you have your own recipe to recommend, just post it in the comments section below and I would love to try it myself. serving supplies twice your daily requirement of vitamin A, 42 percent of your daily vitamin C requirement, 8 percent of your daily … Sweet potato can be eaten boiled or baked, roasted, or steamed. It has yellowish to brown skin which can be very deceiving. Just by looking at the fruit, you would think it is ridiculous to call it the purple sweet potato. Mix everything thoroughly. We do not intend to infringe any legitimate intellectual right, artistic rights or copyright. You can eat sweet potatoes if you have diabetes. Huggins adds that you should explore using a variety of other warm spices, like nutmeg or sweet paprika, on your baked, roasted, or boiled sweet potatoes to … While regular and sweet potatoes are comparable in their calorie, protein, and carb content, white potatoes provide more potassium, whereas sweet potatoes are incredibly high in vitamin A. Mash boiled sweet potatoes with a small amount of butter or orange juice for extra flavor and top with brown sugar, cinnamon or nutmeg. Season the sweet potatoes, cover the pan and bring the water to a boil. It is very funny, really, because you will never really know what it is unless you figure out what the person you are talking to might know it as. Therefore, eating foods that contain high amounts of water, such as sweet potatoes, will make you feel full and will prevent overeating and snacking between meals. Can you eat sweet potato leaves? On to my absolute favorite recipe. one pound of sweet potatoes, cover the pan and cook sweet potatoes in the boiling salted water 20 to 25 minutes or until just tender. Okay, I get it: Baking a sweet potato in the oven can take 45 minutes to an hour, or a mere 5 minutes in the microwave. These edible leaves – scientifically called Ipomoea Batatas – contain high dietary fibre and can be absolutely delicious.. Season the sweet potatoes, cover the pan and bring the water to a boil. You can You can dice or slice them to fit your most common uses. https://www.thespruceeats.com/mashed-sweet-potatoes-recipe-995941 Because I absolutely love it, I am going to teach you how to cook Okinawan sweet potato. It is most popular in Asian countries, though here in the US, it is better known as the Hawaiian sweet potato. You can eat it as is or you can add a dash of salt and a coating of butter. 1. Leaf Group Ltd. You should always wash produce before cooking it. If you’re making a mash, it’s best to chop the potatoes instead of boiling them whole. Pile your favorite topping on a thick slice of the root vegetable, and let the deliciousness do the talking. Wash the Okinawan sweet potato thoroughly without peeling and add to the boiling pot of water, then cover. Stir-Frying : Multiple studies have shown better absorption of the beta-carotene from sweet potatoes when fat-containing foods are consumed along with the sweet potatoes. Use a knife to make about 8 crosswise slashes up and down the potato. If you are new to gardening, it is best to do some research on growing and propagating Okinawan sweet potatoes before getting a head start. It should not be You can also try watching some tutorial videos and because of the lovely color of this crop, it is definitely an eye candy just to watch. However, if you run into the really dark skinned ones that are almost reddish violet in color, then you are definitely in for a treat as this variety is one of the best ones to have. Okinawan sweet potatoes, just like its name, is sweet. Use a knife for piercing to check if the sweet potatoes are boiled from inside or not. Using the microwave to cook sweet potatoes. https://healthyvix.com › 2019 › 11 › 21 › 10-easy-ways-to-eat-sweet-potato We have an old water well in the country, and these Okinawan sweet potatoes are like vines climbing all over that well. Peel & cut the sweet potatoes then mix with a little olive oil and a sprinkle of any or all of these: sugar, salt, cinnamon, nutmeg or pumpkin pie spice. This will make sure that these sweet potatoes are very, very soft. Drain the water Transform boiled or microwaved sweet potatoes into a warming, comforting soup by pureeing them in a blender. Use of this web site constitutes acceptance of the LIVESTRONG.COM It takes 10 to 12 minutes to boil 1 pound of sweet potatoes in the salted water. Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both of them can be highly nutritious. In appearance, these sweet potatoes look almost just like a regular potato. Consult with your own doctor for information and advice on your specific questions. You may even be talking about the same thing without even realizing it! All wallpapers and backgrounds found here are believed to be in the “public domain”. Sweet potatoes add good taste, a splash of color and a slew of important nutrients to your dinner table. [1] X Research source It has a rich creamy taste that is very unlike regular potatoes. https://www.oursouthernodyssey.com/boiled-white-sweet-potatoes Using the microwave to cook sweet potatoes. Fibers can help you maintain your weight, not to mention lowering the risks of constipation and colon cancer, as well as any other disease that may be associated with an unhealthy digestive tract. Amazon and the Amazon logo are trademarks of Amazon.com, Inc., or its affiliates. When you cook sweet potatoes after peeling, prevent the loss of essential nutrients, especially the water soluble vitamins C and thiamine, by cooking them quickly, using little to no additional liquid. Others would call it the purple yam, and of course, since it is very popular Japan, they call it the Japanese sweet potato. One of the particular antioxidants that’s found most abundantly in purple sweet potato flesh is cyanidin. lovekitchentoday.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. My aunt said she dumped some of this crop there a long time ago and it just started growing and propagating from there, said she never really had the heart to dig them out, though. Baked sweet potatoes: Baked whole in the oven until fork-tender. Peel the skin from the sweet potato and cut it into similarly sized chunks or cubes. We do not specifically market to children under 13. You just need enough water in the pot to cover the sweet potatoes. diagnosis or treatment. The only problem is that the microwave cooks the potato unevenly, remaining hard and lumpy in some spots while overly soft and mushy in others. https://www.oursouthernodyssey.com › boiled-white-sweet-potatoes Once creamy, it put it in the freezer for a yummy midnight dessert. Gives it namesake long I pinch them off and plant them in warm sunny! Have shown better absorption of the images displayed are of unknown origin into 1/2-inch thick slices or strips a... 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