Purple Sweet Potato Pie

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Today, I’m thrilled to share a recipe that’s close to my heart, one that brings a splash of color and a heap of nutrition to your table: Purple Sweet Potato Pie.

This isn’t your average sweet potato pie; it’s a vibrant, eye-catching dessert that’s sure to become a favorite in your household as it has in mine. Not only is it stunningly beautiful, but it’s also packed with health benefits.

Purple sweet potatoes are rich in antioxidants, fiber, vitamins, and minerals, making this pie a nutritious choice for a dessert or a special treat.

Health Benefits of The Purple Sweet Potato

Purple sweet potatoes are not just visually striking; they’re also a powerhouse of nutritional benefits, making them a fantastic addition to any diet. Here are some of the key health benefits of purple sweet potatoes:

1. High in Antioxidants: Purple sweet potatoes are rich in anthocyanins, a type of antioxidant that gives them their vibrant color. Antioxidants help combat oxidative stress in the body, which can lead to chronic diseases such as cancer, heart disease, and aging.
2. Promotes Heart Health: The high fiber content in purple sweet potatoes can help lower cholesterol levels, reducing the risk of heart disease. Additionally, they contain potassium, which is essential for maintaining healthy blood pressure levels.
3. Supports Healthy Vision: Purple sweet potatoes are a good source of beta-carotene, which the body converts into vitamin A, crucial for eye health and vision. Vitamin A helps protect the eyes from age-related decline and improves night vision.
4. Improves Brain Function: The anthocyanins in purple sweet potatoes may have neuroprotective effects. Research suggests that these antioxidants can help improve brain function and reduce inflammation, potentially lowering the risk of cognitive diseases like dementia and Alzheimer’s.
5. Regulates Blood Sugar Levels: Despite their sweetness, purple sweet potatoes have a low glycemic index (GI), which means they cause a slower rise in blood sugar levels. This makes them a great food choice for managing diabetes and maintaining stable energy levels.
6. Boosts Immune System: Rich in vitamins C and A, purple sweet potatoes can help bolster the immune system, making it more effective at fighting off infections and diseases.
7. Supports Digestive Health: The fiber in purple sweet potatoes not only helps in lowering cholesterol but also promotes a healthy digestive system by preventing constipation and improving gut health.
8. Anti-inflammatory Properties: The antioxidants and other compounds found in purple sweet potatoes possess anti-inflammatory properties, which can help reduce inflammation in the body and lower the risk of chronic diseases.
9. Weight Management: Due to their high fiber content and low glycemic index, purple sweet potatoes can help you feel full longer, reducing overall calorie intake and supporting weight management.

Nutritional Facts

Each slice of this gorgeous pie offers a good dose of essential nutrients while being relatively low in calories. Here’s a quick breakdown per serving:

• Calories: 290
• Fat: 12g
• Carbohydrates: 42g
• Fiber: 3g
• Protein: 4g
• Vitamin A: 120% DV
• Vitamin C: 35% DV

Total Cooking Time

• Prep Time: 20 minutes
• Cook Time: 1 hour
• Total Time: 1 hour 20 minutes

Ingredients

For the crust:

• 1 1/4 cups all-purpose flour
• 1/2 teaspoon salt
• 1/2 cup unsalted butter, chilled and diced
• 4-6 tablespoons ice water

For the filling:

• 2 cups mashed purple sweet potatoes (about 2 large potatoes)
• 3/4 cup brown sugar
• 1/2 cup heavy cream
• 2 eggs
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon salt
• 1 tablespoon melted butter

Step-by-Step Instructions

1. Prep the Sweet Potatoes: Preheat your oven to 400°F (200°C). Pierce the purple sweet potatoes with a fork, place them on a baking sheet, and bake for about 1 hour or until soft. Let them cool, peel, and mash until smooth.
2. Make the Pie Crust: In a large bowl, combine flour and salt. Cut in the butter until the mixture resembles coarse crumbs. Gradually add ice water, stirring until a dough forms. Roll out the dough on a floured surface and fit it into a 9-inch pie pan. Chill in the refrigerator.
3. Lower the Oven Temperature to 350°F (175°C).
4. Prepare the Filling: In a large bowl, mix the mashed purple sweet potatoes with brown sugar, heavy cream, eggs, vanilla extract, cinnamon, nutmeg, salt, and melted butter until well combined.
5. Assemble the Pie: Pour the sweet potato mixture into the chilled pie crust and smooth the top with a spatula.
6. Bake: Place the pie in the oven and bake for 55-60 minutes, or until the filling is set and the crust is golden brown.
7. Cool and Serve: Allow the pie to cool on a wire rack for at least 2 hours before serving. This helps the filling set properly.

Helpful Resources

• Find out more about us: Old Fashioned Cravings
• Everything You Need to Know About The Purple Sweet Potato
• More About The Blue Zone of Okinawa, Japan
• All our Recipes

Frequently Asked Questions:

Do purple sweet potatoes taste different?

In my experience, purple sweet potatoes do have a unique taste compared to their orange counterparts. They tend to be slightly sweeter with a hint of earthiness and a denser, creamier texture. While the taste difference is subtle, it’s noticeable, especially when eaten plain or in simple preparations.

The vibrant purple hue adds not just visual appeal but seems to bring its own flavor profile, which is a delightful blend of sweet and nutty. Whether baked, roasted, or mashed, I find that purple sweet potatoes offer a distinctive taste experience that complements both sweet and savory dishes beautifully.

What do Hawaiians call purple sweet potatoes?

In Hawaii, purple sweet potatoes are often referred to as “Okinawan sweet potatoes,” named after the Okinawa region in Japan where they are believed to have originated before being brought to the Hawaiian Islands.

These sweet potatoes are highly cherished in Hawaiian cuisine, not just for their unique taste and nutritional benefits but also for their striking purple color that adds a vibrant touch to traditional dishes.

The Okinawan sweet potato is a staple ingredient in Hawaiian cooking, used in everything from the famous Hawaiian sweet potato haupia pie to simpler, everyday meals.

Are purple potatoes inflammatory?

From my understanding, purple potatoes are actually anti-inflammatory rather than inflammatory. Their high content of antioxidants, particularly anthocyanins which give them their purple color, helps reduce inflammation in the body.

This makes them a beneficial addition to a diet aimed at managing inflammation and promoting overall health.

Wrap-Up

There you have it, a Purple Sweet Potato Pie that’s as nutritious as it is delicious. This pie not only adds a pop of color to your dessert table but also brings a wealth of health benefits, making it a guilt-free indulgence.

It’s a wonderful way to introduce more antioxidants into your diet while satisfying your sweet tooth. Serve this at your next gathering, and watch as it becomes the star of the show. Enjoy, and happy baking!