Japanese Sweet Potato with Butter Herb Sauce

Blue Zone Recipe

This recipe is one of my absolute favorites! Crispy, sweet, yet savory sweet potatoes paired with a delicious herb butter for the perfect balance of flavors. Not your average sweet potato, Japanese sweet potatoes. These are packed with nutrients and are extra good for you! Whether as a side dish or a snack, this recipe is both wholesome and flavorful. You’ll love how it nourishes your body and satisfies your taste buds!

Blue Zones & Brit’s Table

I can’t believe it has been over a year since I watched the Blue Zone documentary. That documentary was very well done and got a lot of people thinking. Including myself.

I was happy to learn some great recipes and create ones that were inspired by the Blue Zones. I can’t wait to make more and learn so much from these countries.
With all that to stay, let’s move on to my links and where you can find me (more information below).

I am now an Amazon affiliate, so I want to disclose that I do have links to products I use in case you guys are curious! Now here’s the part where I drop all my links to my socials for you. Appreciate you!

The first stop is always IG. IG is my stomping grounds, I am there most often to talk on my stories and respond to DMs and comments. So, if you ever want to get in touch with me, my DMs are a great place to go!

Pinterest is the best place to save these recipes. You can put them in a folder and keep it all organized!

The final spot, where big things are happening… YouTube. I am starting long form content on there and will be doing tutorials on cooking. Super excited about this and would love to see you over there.

What Inspired this Recipe & where to find The Japanese Sweet Potato

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 any. So, thankful I finally found them. I know Trader Joe’s has them occasionally as well! 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’s purple on the outside and white on the inside. I’ve made that mistake before, as well.

I was inspired to try these Japanese sweet potatoes after I watched the Blue Zone documentary. They talked about them at length during the Okinawa series. These sweet potatoes are phenomenal. This recipe is simple but flavorful. There is nothing better than a nutritious dish that’s also easy to make.

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, contributing to overall health and may help reduce the risk of chronic diseases.

The Recipe:

Ingredients:

• 1 Japanese sweet potato
• 1-2 springs of Fresh Thyme and Rosemary
• 1 Tbsp Butter
• Quality Salt (to garnish): I use this one.

Method:

1. First, you are going to wash your sweet potato, cut off the ends, and then cut it into three pieces.
2. Then, you will boil the sweet potato until it’s soft but not falling apart.

3. A good way to tell if the Japanese sweet potatoes are ready is to stick a fork in it, and if it comes out easily, it should be ready to go. About 20-30 minutes.
4. Remove the sweet potatoes from the hot water onto a cutting board. Once the sweet potatoes have cooled a bit, cut them into about six to eight small pieces.

5. Now, for the herb butter sauce. Wash the thyme and rosemary. Chop them both super fine.
6. In a small saucepan, add the herbs and butter. Simmer them until the butter starts to brown.

7. Place all the sweet potato pieces in a baking dish. Use a fork and smash them down.
8. Now, grab your herb butter and pour it on the top of your sweet potatoes generously.
9. Put the baking dish in the oven and broil for 10-15 minutes until the potatoes start to look crispy.
10. Remove them from the oven, add good salt on top, and serve hot immediately. YAY!!!

Questions/Comments:

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.

More recipes you will LOVE:

The Danish Winter Salad: This is a light, refreshing salad that you will love.
The Black-Eyed Pea Stew: A Blue Zone recipe from Icaria Greece.
The Minestrone Soup From Sardinia: A recipe from Sardinia Italy.

French Garlic Soup

Rougail Saucisse Recipe – A French Recipe