Japanese Purple Sweet Potatoes are a delicious, healthy option to add to your meal rotation! The deep purple hue is not only fun, but a result of its high antioxidant content. Baked purple sweet potatoes are a simple and delicious way to enjoy these beauties.

From MSN:  Over time, high blood pressure (aka hypertension) can lead to serious health risks, including cardiovascular disease. While there are several ways to manage your blood pressure (including taking certain medications), your diet can play a significant role. In fact, experts say that upping your potassium intake is one great way to lower your blood pressure—and Berger tells us that purple potatoes are a great source.  “Purple potatoes are bursting with potassium; they have even more potassium than a banana,” she says, noting that “Potassium is a key mineral for lowering blood pressure.”  Additionally, Berger says that some studies suggest that the pigments that give potatoes their purple color (antioxidants called anthocyanins) “may help to decrease artery stiffness, which helps to lower blood pressure.”

In addition to their ability to lower your blood pressure levels, purple potatoes (along with these foods) may also help you manage your blood sugar. This is essential to your overall health, as consistently high blood sugar can result in issues like diabetes, insulin resistance, weight gain, and more. According to Berger, who cites one nutrition study, those same purple pigments that can help lower your blood pressure also “promote lower blood sugar levels for diabetics due to a decrease in oxidative stress.” Incredible!

“Roasted purple potatoes are my favorite side to pair with fish or chicken and veggies,” she says. “I thinly slice them, drizzle them with oil, and add a dash of salt, very simple and delicious!” Yum!

Adore sweet potatoes? Hop on over to this The Perfect Baked Sweet Potatoes post to learn about roasting the orange ones, or try this delicious Fajita Stuffed Sweet Potato, perfect with orange or purple potatoes!

WHAT IS A PURPLE SWEET POTATO?

Potatoes are native to South and Central America, and come in a variety of hues. Red, white, brown, and purple potatoes have grown and been used in South American cuisine for centuries. They were discovered by Christopher Columbus in the 1500s, and after being taken back to Spain, began being grown world-wide.

Purple sweet potatoes are now grown around the world, with particular popularity in Japan. Because of the popularity of Japanese purple sweet potatoes, growers in the US have begun producing these as well.

Purple sweet potatoes can have a reddish purple or even white skin, with a deep purple hued flesh.

There are also sweet potatoes with reddish-purple skins, with white flesh.

They taste similar to an orange sweet potato, and even have a similar nutrient profile, but the difference in color means they are lower in beta-carotenes, but higher in anthocyanins.

NUTRITION FACTS FOR PURPLE SWEET POTATOES (PER 1 MEDIUM POTATO, OR 170G)

• Calories: 251 kcal
• Carbohydrates: 61 g
• Fiber: 6 g
• Vitamin A RAE: 183% of the daily value
• Vitamin C: 38% DV
• Vitamin B6: 29% DV
• Thiamin (B1): 18% DV
• Vitamin E: 7% DV
• Niacin (B3): 6% DV
• Riboflavin (B2): 5% DV
• Folate: 3% DV

TYPES OF PURPLE SWEET POTATOES

STOKES PURPLE SWEET POTATOES

The photos for this baked purple sweet potato recipe are Stokes sweet potatoes, which are what I see most commonly in the US. They are mildly sweet, and have a purple skin with a deep purple flesh. These are perfect for baking. Use these potatoes anywhere you’d use an orange sweet potato.

OKINAWAN PURPLE SWEET POTATOES

The Okinawan sweet potatoes have a white skin with lighter purple flesh. They have a drier texture than Stokes sweet potatoes, so it’s very important to wrap them tightly to keep moisture in them while baking. Steaming or frying are better methods for cooking Okinawans.

NOTE: The method of baking purple sweet potatoes in this recipe is best for Stokes and Okinawan Purple Sweet Potatoes!

MURASAKI PURPLE SWEET POTATOES

Murasaki purple sweet potatoes were developed in Louisiana, although sometimes called Japanese sweet potatoes. The reddish-purple hued skin makes them look like a purple sweet potato, but the flesh inside is white. They are drier than Stokes or Okinawans, so are best for baking or frying.

CHARLESTON PURPLE SWEET POTATOES

Charleston sweet potatoes are very dry, and have an almost chalky texture. These are not great for baking, and are best suited for steaming or

ARE UBE PURPLE SWEET POTATOES?

Ube are yams, not sweet potatoes. They are similar in fiber and nutrient content, although sweeter than the purple sweet potatoes discussed in this post. Ube are very popular in desserts in Asia and are gaining popularity in the US.

HOW TO MAKE BAKED PURPLE SWEET POTATOES

Step 1: Wash the potatoes, and cut off the ends. Rub the skins with olive or avocado oil, and optionally sprinkle them with coarse sea salt. This step helps hold moisture in the potatoes, but also flavors the skins and makes them a delicious part of the finished dish.

Step 2: Add the potatoes to a baking dish.

Step 3: Cover the potatoes with a layer of parchment paper, and then wrap the baking dish tightly in foil.

Step 4: Bake the potatoes for 1 hour, until the potatoes are very soft when pressed with a finger.

OTHER WAYS TO USE PURPLE SWEET POTATOES

Since Stokes and Okinawan purple sweet potatoes cook similarly to orange sweet potatoes, you can sub them in for your favorite sweet potato recipes.

Try these options:

• Sweet Potato Pizza Crust: The purple-hued potatoes will make beautiful pizza crusts!
• Instant Pot Sweet Potatoes: The Instant pot keeps sweet potatoes extra moist, since they are essentially steamed. This is a great method for cooking the starchier, purple variety potatoes!
• Sweet Potato Waffles: Peel and shred the purple sweet potatoes for a vibrant take on sweet potato waffles!
• Sweet Potato Breakfast Skillet: Even the drier Murasaki and Charleston purple sweet potatoes will work well in this sweet potato hash breakfast, since cooking them in oil will help them maintain more moisture.

BAKED PURPLE SWEET POTATOES

A delicious and fun alternative to baked potatoes or baked sweet potatoes! If you can find purple sweet potatoes at your grocery store, pick them up! Purple sweet potatoes taste similar to the orange variety, and have high antioxidant levels. The potatoes in these photos are Stokes Purple Sweet Potatoes. Try it with Okinawans also.

Prep Time: 5 minutes

Cook Time: 1 hour

Total Time: 1 hour 5 minutes

Servings: 4 servings

Calories: 143kcal

Author: Michelle Miller

INGREDIENTS

• 4 purple sweet potatoes Stokes or Okinawan varieties recommended
• 1 tablespoon avocado oil or olive oil
• coarse sea salt optional, to coat skins

INSTRUCTIONS

• Preheat oven to 400º F.
• Wash sweet potatoes, and trim the ends. Cut out any spots that are going bad, if necessary.
• Rub or spray the potatoes with avocado oil or olive oil. This step is optional, but it helps give the skins a crispy, delicious taste.
• Sprinkle the potatoes with coarse sea salt.
• Place the potatoes in a baking dish, then cover with a layer of parchment paper. Wrap the baking dish tightly in foil.
• Bake the potatoes for 1 hour covered. Remove the foil and parchment, and continue baking for an additional 15 minutes, to crisp the skin.
• Serve as you would serve a baked sweet potato.

NOTES

Since Stokes and Okinawan purple sweet potatoes cook similarly to orange sweet potatoes, you can sub them in for your favorite sweet potato recipes.

Try these options:

• Sweet Potato Pizza Crust: The purple-hued potatoes will make beautiful pizza crusts!
• Instant Pot Sweet Potatoes: The Instant pot keeps sweet potatoes extra moist, since they are essentially steamed. This is a great method for cooking the starchier, purple variety potatoes!
• Sweet Potato Waffles: Peel and shred the purple sweet potatoes for a vibrant take on sweet potato waffles!
• Sweet Potato Breakfast Skillet: Even the drier Murasaki and Charleston purple sweet potatoes will work well in this sweet potato hash breakfast, since cooking them in oil will help them maintain more moisture.

NUTRITION