Easy Purple Sweet Potatoes (Cancer-Fighting Food)
Purple sweet potatoes have been all the buzz recently because of their incredible health benefits, but many don’t know the best way to cook them to actually maintain that nutrient boost. This recipe post includes everything you need to know to make these delicious, vibrant potatoes easily at home, along with research-backed cooking methods. I also include tips on how to serve them, store them properly, and even make them kid-friendly (my baby loves them!)
My favorite color is purple, so naturally, I was drawn to purple sweet potatoes right away. I mean – just look at that vibrant color! Have you ever seen anything more gorgeous!?
I first discovered purple sweet potatoes while watching the Blue Zones documentary, which showcases communities where people live to be 100 years old (known as centenarians) more often than the general population. The Okinawan people are one such group, and they consume a remarkable amount of purple sweet potatoes—reportedly around 1 pound per day!
While I might not be able to get 1 lb a day, I’ve been enjoying these potatoes multiple times a week – and in lots of forms.
What are Purple Sweet Potatoes?
Purple sweet potatoes are a vibrant variety known for their rich purple skin and flesh, which gets its color from antioxidant-rich anthocyanins.
What are the Health Benefits of Purple Sweet Potatoes?
One of the best parts about purple sweet potatoes is their incredible health benefits! They contain 2-3x more antioxidant power compared to regular potatoes. This specific antioxidant is called anthocyanin, which you can also find in blueberries and blackberries. Increased consumption of foods rich in this antioxidant is linked to lower cancer risk, a decreased risk of heart disease, improved vision, and so much more!
Roasting vs Boiling Purple Sweet Potatoes
Studies show that boiling purple sweet potatoes better retains their high nutrient-quality compared to roasting. This is because the boiling method thins out the cell wall and make it easier for us to access the antioxidant qualities more easily.
Blood Sugar Effects
The glycemic index (GI) measures the body’s insulin response after consuming carbohydrates. Generally, foods with a lower GI are preferred, as they cause a slower and more stable rise in blood sugar levels. Boiled purple sweet potatoes have about half the glycemic index (GI) compared to roasted or baked sweet potatoes.
The bottom line: Purple sweet potatoes can be enjoyed boiled and roasted, both providing incredible health benefits, but if you want the most “bang for your buck,” I recommend boiling.
Should I remove the skin of the purple sweet potato?
The skin of the purple sweet potato contains 10x the antioxidant power compared to the flesh, so make sure to leave that on!
Can you microwave purple sweet potatoes?
Yes, you can. In fact, microwaving purple sweet potatoes better retains their nutritional quality than roasting or baking.
How to microwave a purple sweet potato: Simply wrap your sweet potato in a wet paper towel. Place in a microwave-safe dish with 1 inch of water and cook for6-8 minutes or until soft. Cooking time can vary based on the microwave wattage or when cooking multiple potatoes.
Let it cook, then unwrap and enjoy!
How to Boil Purple Sweet Potatoes
Wash and scrub your purple sweet potatoes to remove dirt.
Chop off the ends, then chop into 1-2 inch cubes or coins. I personally love them in the coin shape, especially when using smaller sweet potatoes.
Add your potato cubes or coins to a large pot and fill it with cold water until they are covered by 1 inch. Add a generous amount of salt (at least 1 tsp).
Bring the water to a boil. Once it is at a full boil, turn it down to a simmer. You want to visibly see bubbles! No need to cover the pot.
For smaller cubes (1-2 inches): 8-10 minutes
For coins (2-3 inches in diameter): 10-12 minutes
Check your purple sweet potatoes by piercing with a fork. They are done when they are fork-tender.
Drain the water. Drizzle with avocado or olive oil and a sprinkle of salt and pepper. Enjoy!
How to Roast Purple Sweet Potatoes
Preheat oven to 350°F. Wash your purple sweet potatoes to remove dirt. Dry. Poke with a fork in a few spots. Using a brush or spray oil, coat the purple sweet potato with a little oil (I prefer avocado oil because it has a higher smoke point). Sprinkle with salt and pepper.
Wrap in aluminum foil and bake on a baking sheet or directly on the rack.
For smaller potatoes: 45-60 minutes
For larger potatoes: 60-120 minutes
Your potato is done; it is fork-tender. Let cool, then slice lengthwise. Add butter or oil and a sprinkle of salt and pepper. Enjoy!
How to store leftovers
Store leftover purple sweet potatoes in an airtight container for up to 5-7 days.
I reheat in the microwave for convenience, but you could also pop them in the oven at 350°F for 15-20 minutes (depending on size).
What to serve with Purple Sweet Potatoes
They are great as a side dish to lots of entrees! I tend to make a big batch of purple sweet potatoes so I can easily reheat and enjoy them with lots of main dishes.
Tips for 5-Star Purple Sweet Potatoes
How to Serve Purple Sweet Potatoes to Kids
My baby LOVES purple sweet potatoes. You can serve these to babies >6 months or kids in many ways:
- Simple small cubes
- Mashed potatoes
- Potato pancakes
- As a pasta sauce
- Purple sweet potato fries
- Smoothies
- And more!
Common Questions
Purple sweet potatoes have a slightly different flavor profile compared to regular sweet potatoes. They tend to be sweeter and have a nuttier taste, along with a creamier texture when cooked.
Yes, purple sweet potatoes are often considered healthier than regular sweet potatoes due to their higher antioxidant levels, particularly anthocyanins, which are linked to various health benefits. They also contain more fiber and nutrients, which can support digestion and overall health. However, both types are nutritious and offer unique health benefits!
Purple sweet potatoes can be used in various yummy ways! You can roast or steam them as a side dish, mash them for mashed purple potatoes, or incorporate them into soups and stews for added color and nutrition. They also make a vibrant addition to salads or can be used to create colorful desserts like pies and cakes!
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How to Make Purple Sweet Potatoes
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Ingredients
- 4 small purple sweet potatoes or 2 large (~1.5 lb)
- avocado oil or another high heat oil*
- salt and pepper to taste
Instructions
Boiling
- Boiling purple sweet potatoes maintains their nutritional and antioxidant power much more than roasting, based on studies. It's also MUCH quicker. Therefore, I recommend this method over roasting. Wash and scrub your purple sweet potatoes to remove dirt.Chop off the ends and then into 1-2 inch cubes or coins. I personally love them in the coin shape specifically when using smaller sweet potatoes.
- Add your potato cubes or coins to a large pot and fill with cold water until they are covered by 1 inch of water. Add a generous amount of salt (at least 1 tsp).
- Bring the water to a boil. Once it is at a full boil, turn it down to a simmer. You want to visibly see bubbles! No need to cover the pot.For smaller cubes (1-2 inches): 8-10 minutesFor coins (2-3 inches in diameter): 10-12 minutes
- Check your purple sweet potatoes by piercing with a fork.
- Drain the water. Drizzle with avocado or olive oil and a sprinkle of salt and pepper. Enjoy!
Roasting
- Preheat oven to 350°F. Wash your purple sweet potatoes to remove dirt. Dry. Poke with a fork in a few spots. Using a brush or spray oil, coat the purple sweet potato with a little oil (I prefer avocado oil because it has a higher smoke point). Sprinkle with salt and pepper.
- Wrap in aluminum foil and bake on a baking sheet or directly on the rack.For smaller potatoes: 45-60 minutesFor larger potatoes: 60-120 minutes
- Your potato is done with it is fork tender. Let cool then slice lengthwise. Add butter or oil and sprinkle of salt and pepper. Enjoy!
Notes
- Purple sweet potatoes may not be as readily available as their orange counterpart. They were not carried my local grocery store Pick N’ Save, but my larger grocery store Woodman’s did have them in stock. The most common brand is called Stokes which are grown Non-GMO in California. You can get them Organic as well. You can search on their website to find a store near you that carries. them.
