Health, Recipes

Purple Sweet Potato: Health Benefits & Recipes!

So over the last few days I have been hearing a lot about purple sweet potato. And as I like to stay at the forefront of all health related things I decided it was my time to look into in myself.

 

Fun Facts:  At this time of writing purple sweet potato has 17,572 #purplesweetpotato tags in Instagram!

 

So what is purple sweet potato and why is it so healthy?

Purple sweet potato is just like the normal classic sweet potato we are already used to. But instead, they are white skinned with a deep purple interior that becomes incredibly sweet when baked. You see, according to scientist, the exact gene in sweet potato known as (IbMYB1 and IbMYB2) gets activated to produce the purple anthocyanin pigments responsible for the rich purple tones of the flesh, according to whfood.com.

And the purple anthocyanin pigments is what contains the important antioxidant and anti-inflammatory properties, which makes purple sweet potato so good for you!

According to Marks Daily Apple several studies show potential health benefits of the purple anthocyanin pigments that purple sweet potato contains include:

  • Suppression of brain inflammation (found in mice)
  • Reduction in cognitive deficits
  • Inflammation
  • Protection against Liver damage (found in mice)
  • Potential suppression of neurodegenerative cell death
  • Neutralizes free radicals
  • Lowers glycemic index
  • Anti-aging effect
  • Hormonal balance
  • Improve eye health
  • Improve digestive health
  • Improve Immune system

Fun Facts:  Did you know purple sweet potato contains 150% more anthocyanins than in the same amount as blueberries!

How Many Calories in Purple Sweet Potato?

There’s a lot of different sources giving a lot of different answers to this question, but after doing some digging around I have concluded the following calories in Okinawan “purple sweet potato” is the most accurate as the nutrient analysis was provided by the University of Hawai’i Cancer Centre Nutrition Support Shared Resources. But if you purchase Stokes purple sweet potato you’re looking at even fewer calories. So it depends on where you purchase your purple sweet potato from.

What’s the best way to cook this super cool “purple” sweet potato?

The answer is very simple, you cook it exactly like you would a normal sweet potato. You can steam it, bake it, roast it, peel it, microwave, puree, and even mash purple sweet potato just like you would any other sweet potato. It’s that easy. And if you’re running short on some delicious ideas below I have found 7 of the tastiest purple sweet potato recipes for you to try at home right now!

 

purple sweet potato cake

No Bake Purple Sweet Potato Cake
(vegan, paleo, SF, GF, NF)

Serves 4

Ingredients:

  • 1 cup (200g) mashed purple sweet potato
  • 1/2 cup (50g) cacao powder
  • 1/4 cup (15g) unsweetened shredded coconut
  • 3/4 tsp. BetterStevia stevia extract by Now Foods
  • 1/2 tsp. ground cinnamon
  • 1 tsp. vanilla extract

Instructions:

  1. Peel and cut purple sweet potato up into small chunks
  2. Steam until tender for about 15-20 minutes
  3. Add steamed potatoes and all remaining ingredients to your food processor
  4. Process until you’ve reached a dough-like consistency
  5. Place cling wrap over your small baking pan
  6. Pour mixture into your baking pan and smooth out the mixture while also pressing down on it.
  7. Place in the fridge for at least an hour before enjoying!
  8. Serve with beautiful pomegranate seeds on top!

Nutrition Information Per Serve: 
Calories: 156/ Fat: 4g (3g saturated)/ Carbs: 27g (6g fiber, 2g sugar)/ Protein: 3g

purple sweet potato pie

No Bake Purple Sweet Potato Pie
(vegan, paleo, GF)

Serves 8

Ingredients:

Crust:

  • 1 cup (130g) almonds
  • 8 fresh Medjool dates, pitted
  • 1-2 tbsp. water to blend

Filling:

  • 2 cups mashed purple sweet potato
  • 1/3 cup coconut oil, melted
  • 2 tbsp. unsweetened coconut milk (or any milk you have)
  • 2 tsp. fresh lemon juice
  • 1 tsp. vanilla extract
  • 1/2 tsp. ground cinnamon
  • 1/8 tsp. ground ginger
  • 1/16th tsp. nutmeg
  • dash of sea salt

Instructions:

  1. Combine dates and almond into your food processor and pulse until you reach a dough-like consistency. Add a dash of water to help get you there.
  2. Place mixture into a 7-inch pie pan and press down firmly. Place in fridge while you make your filling.
  3. blend all your filling together in your food processor. Taste test and adjust where necessary
  4. Pour filling mixture onto your crust and then refrigerate for about 4 hours to set.
  5. Serve and enjoy!

(Keeps 1 week in the fridge!)

Nutrition Information Per Serve: 
Calories: 317/ Fat: 17g (8g saturated)/ Carbs: 39g (5g fiber, 18g sugar)/ Protein: 4g

 

purple sweet potato fries

Roast Purple Sweet Potato Fries
(vegan, paleo, SF, GF, NF)

Serves 3

Ingredients:

  • 400g Purple Sweet Potato
  • 1/2 tbsp. coconut oil
  • sea salt

Instructions:

  1. Wash and peel your sweet potato
  2. Cut them into 1/4-inch sticks
  3. Toss them with coconut oil and sea salt
  4. Place on a lined baking sheet
  5. Bake for 15 mins onside and turn the fries over to bake for another 10 minutes on the other side
  6. Serve and enjoy!

Nutrition Information Per Serve: 
Calories: 216/ Fat: 2g (2g saturated)/ Carbs: 47g (4g fiber, 4g sugar)/ Protein: 1g

 

 

purple sweet potato Mash

Purple Sweet Potato Mash
(vegan, paleo, SF, GF, NF)

Serves 4

Ingredients:

  • 500g Purple Sweet Potato
  • 1 tbsp. extra virgin olive oil
  • sea salt
  • 2 tbsp. unsweetened coconut milk

Instructions:

  1. Wash and peel your sweet potato
  2. Cut your sweet potato into small chunks
  3. Steam your sweet potato until tender. It will take around 15-20 minutes
  4. Place your steamed sweet potato into a saucepan and over medium heat and add your olive oil, milk, and sea salt and begin to mash.
  5. Mash your sweet potato until you have the texture you desire
  6. Serve and enjoy!

Nutrition Information Per Serve: 
Calories: 215/ Fat: 3g (0g saturated)/ Carbs: 44g (4g fiber, 3g sugar)/ Protein: 1g

 

 

purple sweet potato gnocchi

Purple Sweet Potato Gnocchi
(vegan, paleo, SF, NF)

Serves 4

Ingredients:

  • 500g Purple Sweet Potato
  • 1/2 cup wholemeal spelt flour
  • 1/2 tsp. sea salt
  • pinch of black pepper
  • pinch of nutmeg

 

Instructions:

  1. Wash and peel your sweet potato
  2. Cut your sweet potato into small chunks
  3. Steam your sweet potato until tender. It will take around 15-20 minutes
  4. Mash your sweet potato and allow it to cool completely
  5. Add wholemeal spelt flour, salt, pepper, and nutmeg to your cooled sweet potato bit by bit. You want enough so you can work with the dough without it sticking everywhere.
  6. Divide your dough into two balls
  7. Roll out the dough balls into long snacks and then use a knife to cut them into half-inch pieces.
  8. Bring water to boil and add your gnocchi and cook for 5 minutes. They will pop up to the top of the water when they’re ready.
  9. Enjoy gnocchi with olive oil, garlic, and fresh parsley plus a side of salad!

Nutrition Information Per Serve: 
Calories: 243/ Fat: 1g (0g saturated)/ Carbs: 55g (3g fiber, 3g sugar)/ Protein: 3g

 

purple sweet potato smoothie

Purple Sweet Potato Smoothie
(vegan, paleo, GF, NF)

Serves 2

Ingredients:

  • 1 cup (200g) frozen purple sweet potato
  • 1/2 (65g) frozen banana
  • 1 cup (132g) frozen cauliflower
  • 7 oz. organic silken tofu (or coconut yogurt or Greek yogurt)
  • 30g vanilla rice protein powder
  • 1/4 tsp. BetterStevia stevia extract by Now Foods
  • 1 tsp. vanilla extract

Instructions:

  1. Add all ingredients into your high-speed blender and process until thick, smoothie, and creamy.
  2. Add water if your blender needs help processing
  3.  Serve and enjoy!

Nutrition Information Per Serve: 
Calories: 303/ Fat: 3g (0g saturated)/ Carbs: 49g (6g fiber, 8g sugar)/ Protein: 19g

 

 

purple sweet potato brownies

Purple Sweet Potato Brownie
(vegan, paleo, SF, GF, NF)

Makes 8

Ingredients:

  • 400g raw purple sweet potato
  • 1/2 cup unsweetened cocoa powder
  • 2 tbsp. (26g) chia seeds
  • 1/4 tsp. BetterStevia stevia extract by Now Foods
  • 1 tsp. vanilla extract

Instructions:

  1. Soak 2 tbsp. chia seeds with 5 tbsp. water, combine well together and then set aside
  2. Wash and peel your sweet potato
  3. Cut your sweet potato into small chunks
  4. Preheat oven to 375f/190c
  5. Steam your sweet potato until tender. It will take around 15-20 minutes
  6. Add steamed purple sweet potato, chia eggs. stevia, cocoa powder, and vanilla extract into your food processor and process until smooth.
  7. Place mixture into a lined 9×9 baking pan and bake for 40 minutes to firm up.
  8. Allow to cool before enjoying!

Nutrition Information Per Serve: 
Calories: 101/ Fat: 2g (1g saturated)/ Carbs: 22g (5g fiber, 1g sugar)/ Protein: 2g

There are even more amazing purple sweet potato recipes out there such, purple sweet potato pancakes, purple sweet potato lattepurple sweet potato Ice-cream, and even purple sweet potato soup!

 

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    Purple Sweet Potato: Health Benefits & Recipes!

    So over the last few days I have been hearing a lot about purple sweet potato. And as I like to ...
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There are two things I am passionate about in life. Number #1 is helping people and #2 is health and fitness! Nothing, and I mean nothing fulfills my heart more than helping women, like you, achieve your health and fitness goals. I wanted to create this blog as a way to educate, motivate, and inspire thousands of women on living a healthier and happier life.

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