Hello, my beautiful people! I am so excited to have you here to introduce you to this delicious, gorgeous Okinawan purple sweet potato salad today. If you are here, I suppose you were looking for one of the following: a healthy Japanese recipe, an Okinawan purple sweet potato recipe, or a sweet potato salad. And whichever you were looking for, you are at the right place! This recipe is packed with flavors and nutrients—something that I always try to aim for when I am cooking. (We can only eat boring healthy food or delicious unhealthy food for so long.)
So let me get into explaining this dish right away.
Introduction to Okinawan Purple Sweet Potato Salad Recipe
Some of you might be curious about what an Okinawan recipe is, so let’s go over that briefly. 😎
What Is the Okinawan Diet?
So what is “Okinawan” purple sweet potato salad, and what is special about it? Well, the Okinawan diet is a traditional diet of people on Okinawa Island, Japan. Japan is known for health and longevity, but particularly on this southern island, Okinawa in Japan has one of the highest percentages of centenarians (people living to 100 or more). Nowadays, however, Okinawa unfortunately doesn’t follow the traditional Okinawan diet. And thus the number of centenarians declined, and the obesity rate increased.
We should rekindle the beauty of the Okinawan diet! 🔥 Here are some of the characteristics of the Okinawan diet.
- High in plant-based food such as legumes, vegetables, and seaweed
- Simple cooking methods, e.g. Steaming, boiling, and sautéing
- Complex carbohydrates instead of refined white grains
- Limited processed foods
Takeaway: The Okinawan diet consists mostly of simple plant-based foods.
Why Purple Sweet Potato?
In Okinawa, purple sweet potato has been a staple food. In many other parts of the world, white bread or white rice is the staple food, which lacks fiber and nutrients. Purple sweet potatoes, on the other hand, are extremely rich in antioxidants and fiber! So purple sweet potato has risen to its fame after people started to learn about the traditional Okinawan diet.
Purple sweet potato is one of the most nutrient-dense carbohydrates in the world. What are some health benefits that are known so far?
Health Benefits of Purple Sweet Potato
The purple sweet potato is also called “ube” in Philipino and is widely used in Southeast Asian cuisine. It is so naturally sweet and creamy yet packed with nutrients and fiber that it is often eaten to lose weight.
Here are three benefits I found so interesting.
- Helps Manage Blood Sugar: With a low glycemic index (GI) of just 24 out of 100, purple sweet potato releases sugar into the bloodstream slowly. This means it provides steady energy, helps control blood sugar levels, and stores fewer calories compared to many other starchy veggies. Potatoes usually range from 70-90 GI!
- Weight Management: Low GI means it is a great ingredient to manage your weight. Also, thanks to its high fiber content, purple sweet potato will keep you satisfied for a long time.
- Rich in Antioxidants: Last but not least, the gorgeous deep purple color in purple sweet potatoes isn’t just for looks. It is a sign of high antioxidant content called anthocyanins. This compound is best known for its anti-aging effects on our bodies.
My Other Purple Sweet Potato Recipes
Purple sweet potatoes are so good, I already have some of the other recipes on my blog. Here are other recipes you could try.
Easy Ube Latte Recipe | How to Make Purple Yam Latte at Home!
Try this easy and delicious ube latte recipe! Here are all the tips to upgrade your ube latte or make it simple, both iced and hot ube latte. Learn more.
Protein Ube Smoothie Recipe | Easy Purple Yam Smoothie
This protein ube smoothie is easy to make and so delicious! Made with real ingredients and natural sweetener, it’s packed with daily nutrients your body needs.
Why You Should Try Okinawan Purple Sweet Potato Salad Recipe
With all these amazing health benefits of purple sweet potatoes I listed above, I’m quite certain you’d want to eat more purple sweet potatoes. So how would you eat it? That’s where I come in, so you can eat delicious dishes and become healthy!
Plant-Based & Healthy
I researched many Okinawan sweet potato salad recipes, but most of them included mayonnaise, butter, or sugar. Those are modern Okinawan recipes. And although they taste great, they don’t belong to the traditional Okinawan diet. So I created this plant-based recipe that is delicious and still healthy.
Antioxidant-Rich Side Dish
In this recipe, there are more ingredients with high amounts of antioxidants. It’s not only the purple sweet potato! So this is a great antioxidant-rich side dish for any occasion.
Okinawan Diet Recipe for Weight Loss
With no added sugar, oil, or processed food ingredients, this is a great Okinawan diet recipe for weight loss as well.
Ingredients for Okinawan Purple Sweet Potato Salad Recipe
The main ingredients of this salad are just these three.
- Purple Sweet Potato
- Mustard Sauce
- Mayonnaise **
** Mayonnaise is used in most sweet potato salads in Korea and Japan. But if you want this to make it even healthier or don’t want eggs in the recipe, I recommend using plant-based yogurt. It adds tanginess and moisture to the sweet potato.
Optional Toppings
On top of the warm salad base, you could add other ingredients as you like, such as sprouts, sliced cherry tomatoes, edamame, chopped onions, and sliced almonds.
Okinawan Purple Sweet Potato Salad Recipe | Healthy Side Dish
Ingredients
Method
- Preheat the oven to 390°F or 200°C.
- Prepare purple sweet potatoes. Wash well.
- Place the sweet potatoes in the oven and cook for 40 minutes.You can also cook them quickly with a microwave. Poke some holes in the sweet potatoes and microwave them for 10 minutes.
- Check the sweet potatoes to see if they are soft and well cooked.
- Peel the sweet potato skin and mash them roughly with a fork.
- Add mayonnaise (or plant-based yogurt) and mustard to the mashed sweet potato. Mix well. The base is ready!
- You can add any kind of topping you like on top of this salad base. Some of the most popular ones are chopped onions, sliced almonds, and sprouts for texture. I also added edamame and tomatoes.
- You can serve the salad both ways: warm or cold. Enjoy!
Summary of Okinawan Purple Sweet Potato Salad Recipe
I hope you enjoyed this warm Okinawan purple sweet potato salad recipe! With some of the toppings you like, I think this sweet potato salad can be loved by many people if not all. There are so many things we can learn from the Okinawan diet, such as how it is so high in plant-based foods and complex carbohydrates. Instead of white bread or white rice, we could learn how to incorporate more sweet potatoes, taro, and whole grains into our diet. Also, eat more veggies, seaweed, legumes, and tofu, which naturally limit calorie intakes and processed foods. So it is my sincere hope that we can all become healthier by following some of these wonderful recipes!
I will see you again with another delicious post. Until then, have a lovely day! 💗
My Other Sweet Potato Recipes
Japanese Mashed Sweet Potato Recipe | Perfect Side Dish for Fall
This original Japanese mashed sweet potato recipe is soft, comforting, and sweet. It’s a perfect side dish for fall and winter! Learn how to make it easily.
Sweet Potato Rice Cake Recipe | Inspired by Korean Tteok
This sweet rice cake is so easy to make, delicious, and incredibly chewy! Naturally sweetened with sweet potato and date paste, it is also healthy. Learn more.
Sweet Potato Latte | Cozy and Sweet Korean Goguma Latte Recipe
This popular Korean sweet potato latte, aka goguma latte, is so sweet, soft, and creamy! Make this sweet potato latte at home to warm your body and soul. 
Leave a Reply