I hit the mother load last weekend at Heinen’s. I heard of purple sweet potatoes but have never been successful with finding them. Then right smack in the middle of the produce section was a big barrel overflowing with the Stokes Purple variety. I felt like I won the freaking lottery!
In my research Stokes Purple sweet potatoes are available late August through late spring. Unlike orange sweet potatoes which are high in beta carotene, purple sweet potatoes are high in anthocyanin. Anthocyanin is a potent antioxidant that helps boost the immune system and reduce inflammation. This compound, if eaten regularly, protects against adult onset diabetes, heart disease and cancer. Anthocyanin is abundant in blueberries, cherries and strawberries but is three times more potent in purple sweet potatoes.
If you are concerned about blood sugar, the glycemic index (how rapidly blood sugar levels rise) of a purple sweet potato is between 54-68. The glycemic index of a white potato is 93. There are varying reports of which taste sweeter but, in my opinion, the purple sweet potato (at least the Stokes variety) is only marginally sweet, drier and a lot more filling.
Fun facts about sweet potatoes:
They are actually not a potato. Potatoes are tubers. Sweet potatoes are roots.
They come in a variety of colors – orange, purple, white or red
They are related to the morning glory flower. The flowers that bloom from the sweet potato look like morning glories.
The ornamental sweet potato vine (the plants often used as fillers in hanging baskets) has tuberous roots that are edible but are not sweet
Boiled Purple Sweet Potatoes
According to nutritionfacts.org boiling is the best way to retain the antioxidant power of purple sweet potatoes. Boiling thins out the cell walls which enhances the availability of nutrients. Also, the glycemic index of boiled sweet potatoes is about half that of steaming, baking or roasting so less of a spike in blood sugar. The skin of the sweet potato has ten times more antioxidant power then the flesh so boil with the skin on and make sure to eat it as well!
Simply cut the sweet potatoes up in chunks or leave them whole and add them to a large pot with cold water. Bring the pot to a boil then cover on low heat for 15-20 minutes or until they are soft.
Mashed Purple Sweet Potatoes
Now these are mashed potatoes that would make a bold statement on the dinner table! I love the vibrant purple color. Simply boil the potatoes, remove the skin, add some unsweetened almond milk and mash them up! For even creamier consistency whip them using a hand mixer.
For some added flavor top them off with garlic crema. Simply add 1 1/4 cup unsweetened almond milk, 1 tbsp. corn starch and 1 tsp. garlic powder to a sauce pan and stir on low heat until thickened.
For added color and excitement garnish with minced fresh herbs like chives, sage or thyme.
Purple Sweet Potato Fries
These are the perfect comfort food! Wash the sweet potatoes thoroughly then slice in long pieces. Place the pieces in enough cold water to cover, add 2 tablespoons of apple cider vinegar and soak in the refrigerator for 30 minutes. The vinegar converts the starch to sugar (which pairs well with the vinegar) but also helps to retain the nutritional value. Additionally, the vinegar helps to keep the shape of the fry (so they don’t get soft and mushy in the oven) and makes them crispy. Here is an excellent article on the science of adding vinegar to water when cooking potatoes. Sprinkle savory spice blend over the pieces (or put seasonings in a bag, add the pieces and shake). Assemble on a parchment paper lined baking sheet and bake in a 425 degree oven for 20 – 25 minutes turning them halfway through.
Dehydrated Purple Sweet Potato Chips
You can’t get a heathier snack than this! Using a mandoline slicer, slice the sweet potatoes into very thin pieces. Dip the pieces in apple cider vinegar then sprinkle with your favorite seasoning. Cumin, paprika or chili powder are good choices for some heat. I used black pepper. Line the pieces on the dehydrator tray and dry for 6-8 hours depending on desired crunchiness. It is okay to overlap the slices because they shrink quickly so will not stick together. If using the oven, line the pieces on a parchment paper lined baking pan, bake on 250 degrees for 30 minutes, turn them over and bake for another 30 minutes or until desired crunchiness is achieved.
Purple sweet potato chips adds a different twist to chips and salsa – healthy salsa that is!
Purple Sweet Potato Powder
The high anthocyanin content and accompanying health benefits make purple sweet potato powder quite sought after. It is not easy to find the powder in grocery or health and nutrition stores but it is readily available online although it is quite pricey. It is easy to make your own powder by dehydrating sweet potatoes then grinding the slices into a fine powder using a high speed blender, food processor or coffee grinder. The shade of the powder depends on the type of purple sweet potato. The stokes variety has dark violet flesh whereas the Okinawan has deep purple flesh. Regardless of the degree of purple in the flesh all varieties have boastful anthocyanin benefits. Purple sweet potatoes are a really great example of why we should strive to eat the rainbow.
