Steaming Okinawan Sweet Potatoes: A Healthy, Delicious Treat

Okinawan sweet potatoes are a root crop that is popular in Asian countries and is also known as Hawaiian sweet potatoes. They are believed to be a major contributor to the health and longevity of the Okinawan people. Okinawan sweet potatoes are rich in anthocyanins, a form of protein and compound rarely found in most foods. They are also a good source of vitamins A and C, and fiber. There are different ways to cook Okinawan sweet potatoes, including boiling, steaming, baking, sautéing, roasting, and mashing. Steaming is a popular method as it brings out the potato's inherent sweetness while maintaining its distinct texture.

How to steam cook Okinawan sweet potatoes

Okinawan sweet potatoes are a root crop, similar to regular potatoes. They have yellowish to brown skin and a rich purple flesh. They are also known as Hawaiian sweet potatoes or Japanese sweet potatoes. This variety of sweet potato is believed to contribute to the longevity of the Okinawan people, who are known for their exceptional health. Okinawan sweet potatoes are packed with nutrients and are a good source of fibre, vitamins and antioxidants.

How to Steam Okinawan Sweet Potatoes:

First, wash the sweet potatoes thoroughly. You can choose to peel the skin off or keep it on for added colour and nutrition. Next, fill a pot with water and place a steaming basket or rack inside. Place the sweet potatoes in the basket, cover the pot with a lid, and bring the water to a gentle simmer. Steam the sweet potatoes for 20-30 minutes, or until tender. You'll know they're done when they can be easily pierced with a fork.

Other Cooking Methods:

Okinawan sweet potatoes can also be boiled, sautéed, roasted, baked, grilled, or mashed. They are a versatile ingredient that can be used in both sweet and savoury dishes.

Where to Find Okinawan Sweet Potatoes:

You can find Okinawan sweet potatoes in Asian markets or larger grocery stores. They are typically available year-round. If you can't find them in stores, you can also order them online.

How to prepare Okinawan sweet potatoes for steaming

Okinawan sweet potatoes are a vibrant purple colour and are packed with nutrients. They are believed to be one of the reasons Okinawans are living active, disease-free lives past the age of 100.

• Wash the sweet potatoes thoroughly. You can choose to peel the skin off or keep it on for added colour and nutrition.
• Cut the potatoes into evenly-sized chunks. This step is optional, but it helps the sweet potatoes cook faster and more evenly.
• Set up your steamer by filling a pot with about 2 inches of water and placing a steamer basket inside.
• Place the sweet potato chunks in the steamer basket, ensuring they aren't overcrowded.
• Cover the pot and bring the water to a gentle simmer over medium heat.
• Steam the sweet potatoes for around 20-30 minutes, depending on their size. They are done when they are tender and can be easily pierced with a fork.
• Remove the sweet potatoes from the steamer and let them cool slightly before serving.

Note: You can also boil or bake Okinawan sweet potatoes if you don't want to steam them.

How long to steam Okinawan sweet potatoes

Okinawan sweet potatoes are a vibrant purple variety of sweet potato, packed with antioxidants and vitamins. They are a staple of the Okinawan diet and are believed to contribute to the longevity of the Okinawan people.

When steaming Okinawan sweet potatoes, it's important to note that cooking times will vary depending on the size of the potatoes. For larger potatoes, it is recommended to steam them for around 30-40 minutes. Smaller, cubed potatoes will take less time, around 10-15 minutes.

To prepare the potatoes for steaming, start by washing them thoroughly. You can choose to peel the skin off or keep it on for added colour and nutrition.

Next, fill a pot with about 2 inches of water and place a steamer basket inside. Place the potatoes in the steamer basket, ensuring they are not overcrowded. Cover the pot and bring the water to a gentle simmer.

For larger potatoes, steam for 30-40 minutes. You'll know they're done when they're tender and can be easily pierced with a fork. For smaller, cubed potatoes, steam for 10-15 minutes until tender. Remove from the heat and let them rest with the lid on for 3-4 minutes before serving.

Enjoy your perfectly steamed Okinawan sweet potatoes!

How to serve Okinawan sweet potatoes

Okinawan sweet potatoes are a delicious and healthy option, packed with antioxidants, vitamins, and fiber. They have a unique, vibrant purple color and a sweet, nutty flavor. Here are some ways to serve them:

Baked

Wrap each potato in parchment paper, followed by a sheet of foil. Preheat your oven to 400°F and place the wrapped potatoes on a baking pan. Bake for approximately 1 to 1.5 hours, or until a knife inserted into the center goes in smoothly.

Boiled

Cut the potatoes into evenly sized chunks and place them in a pot. Cover with water and bring to a boil over medium-high heat. Then, reduce the heat to a simmer and cook for 15-25 minutes, or until tender. Drain the water and serve.

Steamed

Fill a pot with water and place a steamer basket inside. Wash the potatoes thoroughly and leave the skin on for added color and nutrition, or peel them if preferred. Cut the potatoes into pieces and place them in the steamer basket. Cover the pot and bring the water to a gentle simmer. Steam for around 20-30 minutes, or until tender.

Mashed

Peel and cut the potatoes into large chunks. Place them in a pot of cold water and bring to a boil. Reduce the heat and simmer until tender. Strain the potatoes and place them in a mixing bowl. Add butter, half-and-half or heavy cream, salt, and pepper to taste. Mash the potatoes to your desired consistency and serve.

Grilled

Thread the potatoes onto thick barbecue sticks and grill over a campfire. Enjoy them as-is or with a dash of salt and butter.

As a Side Dish

Okinawan sweet potatoes make a great center piece for a meal, served with sides such as a garden salad and corn on the cob. They can also be served as a side dish alongside stir-fries or other savory dishes.

Health benefits of Okinawan sweet potatoes

The Okinawan sweet potato is a vibrant purple-coloured root vegetable that is a staple in the Okinawan diet. It is a cousin of the common yellow-orange sweet potato varieties and has been cultivated since the 17th century. Okinawan sweet potatoes are rich in nutrients and offer an array of health benefits. Here are some of the reasons why including them in your diet can be beneficial:

Nutrient-Dense and Loaded with Antioxidants

Okinawan sweet potatoes are packed with vitamins, minerals, and fibre. They are an excellent source of vitamin A, meeting more than 500% of the daily value in a single cup serving. They also contain vitamin C, potassium, phytonutrients, and health-promoting fibre. Additionally, they have higher levels of the antioxidant sporamin compared to other varieties of sweet potatoes.

May Promote Weight Loss and Healthy Blood Sugar Control

With a low-energy density, Okinawan sweet potatoes fill you up with fewer calories, helping to curb hunger and manage calorie intake for weight loss or maintenance. They have a low glycemic load, which means they don't spike blood sugar as much as regular white potatoes. The flavonoids and fibre in these sweet potatoes can also help regulate blood sugar and control appetite, aiding in weight management.

Supports Heart Health and Healthy Blood Pressure

The Okinawan sweet potato is naturally rich in potassium, providing 712 milligrams in a 1-cup serving. Potassium is essential for maintaining healthy blood pressure and heart function. Additionally, the anthocyanins and antioxidants in these sweet potatoes have been linked to lowering blood pressure and reducing the risk of hypertension.

Boosts Digestive Health

Okinawan sweet potatoes are a good source of fibre, with 5 grams in a 1-cup serving. Fibre aids in digestion, helps prevent constipation, and promotes regularity. The anthocyanins in these sweet potatoes also act as a prebiotic, improving gut microbiota and increasing beneficial probiotics in the digestive tract.

Contributes to Overall Health and Longevity

The Okinawan people are known for their exceptional health and longevity, and the Okinawan sweet potato is believed to play a role in their long and healthy lives. The sweet potatoes' high content of antioxidants, vitamins, and fibre contributes to overall health and may help reduce the risk of various diseases.

Frequently asked questions