Japanese Sweet Potato with Butter Herb Sauce

The Japanese Sweet Potato

This recipe is simple but flavorful. There is nothing better than a nutritious dish that’s also easy to make. I had looked for these sweet potatoes for a while and then finally came across them at whole foods! I had even checked my local Asian market and they didn’t have them. So, thankful I finally found them. I was inspired to try these Japanese sweet potatoes after I watched the Blue Zone documentary. They talked about them in length during the Okinawa series. These sweet potatoes are phenomenal. It is important to note, you need to get the purple Japanese sweet potato with the purple on the inside as well. Not the other one that is at the super markets that’s purple on the outside and white on the inside. I’ve made that mistake before as well. If you prefer seeing a video tutorial I have one here for you. Also, don’t forget to follow my Pinterest so you never miss a recipe update and you can pin the recipes so easily and never lose them. Onto some facts about this glorious sweet potato.

Japanese Sweet Potato Origin

The purple Japanese sweet potato, or Murasaki sweet potato, comes from Asia, specifically Japan. It’s like the cool, vibrant, guitar playing cousin of regular sweet potatoes. This potato brings a pop of color and a sweet flavor to the table. The world loved it so much that it’s not just a Japanese thing anymore—it’s become a global sensation, especially after the Blue Zone documentary. Whether you’re into traditional dishes or experimenting with new recipes, the purple sweet potato adds a tasty twist and a splash of color to your meals as well as amazing benefits which are listed below!

Benefits Of The Japanese Sweet Potato

Antioxidants: The vibrant purple color of these sweet potatoes comes from anthocyanins, which are powerful antioxidants. Antioxidants help protect your cells from damage caused by free radicals.

Vitamins and Minerals: Sweet potatoes, including the purple Japanese variety, are a good source of vitamins such as vitamin A, vitamin C, and several B-vitamins. They also contain essential minerals like potassium, which is important for heart health.

Fiber: Sweet potatoes are a good source of dietary fiber. Fiber is crucial for digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness, which can aid in weight management.

Complex Carbohydrates: These sweet potatoes provide complex carbohydrates, offering a steady release of energy. This can be beneficial for maintaining stable blood sugar levels and supporting overall energy levels.

Resistant Starch: Sweet potatoes contain resistant starch, which is a type of starch that resists digestion in the small intestine. It acts like dietary fiber, promoting a healthy gut by feeding beneficial bacteria in the colon.

Anti-Inflammatory Properties: The antioxidants and other compounds in purple sweet potatoes may have anti-inflammatory properties, which can contribute to overall health and may help reduce the risk of chronic diseases.

The Recipe:

Method:

First you are going to wash your sweet potato, cut of the ends and then cut it into 3 pieces. Then you are going to boil the sweet potato until its soft but not falling apart. While the potato is boiling, start cutting your herbs for your butter sauce.

Now for the herb butter sauce. In a small sauce pan, add the herbs and butter. Simmer them until the butter starts to brown, then remove from the heat and set aside. For the potatoes, a good way to tell if its done is to stick a fork in it and if it comes out easily it should be ready to go. So, your sweet potatoes are ready, remove them from the hot water onto a cutting board. Once the sweet potatoes have cooled a bit, cut them into 8 small pieces in total.

Place all the sweet potatoes on the oven safe pan and smash down in a fork. Now, grab your herb better and pour on the top of your sweet potatoes, generously. Place the tray in the oven and broil for 10-15 minutes until the potatoes start to look crispy. Remove them from the oven, add good Himalayan sea salt on top and serve hot immediately.

What did you think of this recipe? Have you ever tried the purple Japanese sweet potato before? If this was your first time trying it what did you think? I would love to hear about your experience and feed back about this dish but also about the sweet potato in general.
There will be more recipes using these sweet potatoes coming soon and I am so excited to share them with you all.

More recipes to consider:

• The Danish Winter Salad
• The Acorn Squash
• The Black-Eyed Pea Stew
• The Minestrone Soup From Sardinia