A variety of sweet potatoes is commonly grown in Japan and other parts of East Asia, the Japanese sweet potato, also known as Satsumaimo is a nutritious tuber. Though it is called a sweet potato, the tuber is botanically distinct from the more common, orange-fleshed varieties found across the globe. This root vegetable is prized for its unique texture, flavour, and versatility in cooking and is a popular food during the colder months, particularly in Japan, where it is enjoyed in both savoury and dessert preparations.
How Is Sweet Potato And Japanese Sweet Potato Different?
Different in taste, texture, and appearance, the Japanese sweet potato is denser, starchier, and sweeter with a nuttier flavour, while regular sweet potatoes tend to have a creamier, smoother texture and a milder sweetness. Both incredibly nutritious, the Japanese variety is particularly rich in antioxidants and fibre, while the regular sweet potato is known for its high vitamin A content. Regular sweet potatoes tend to have a slightly higher natural sugar content compared to Japanese sweet potatoes, contributing to their sweeter taste. The Japanese sweet potato has smooth, reddish-purple skin and pale, cream-colored, or light purple flesh. One of the defining features of Japanese sweet potatoes is their sweet, nutty flavour. When cooked, they have a rich, caramel-like sweetness with a slight earthy taste. The flesh of the Japanese sweet potato is denser and drier than the common, orange-fleshed sweet potato, with a creamy texture when baked or roasted. This makes it well-suited for roasting, baking, and mashing.
Nutritional Benefits Of Japanese Sweet Potato/Satsumaimo
Japanese sweet potatoes are a nutritious food choice that provides several health benefits. Here are some notable ones:
High in Nutrients: These sweet potatoes are a good source of vitamins and minerals, including vitamin C, potassium, and B vitamins. All these are vital for the overall well-being of the body.
Rich in Fiber: Like other sweet potatoes, Japanese sweet potatoes are high in dietary fibre, which promotes digestive health and can help prevent constipation. The fibre also aids in maintaining a healthy weight by promoting a feeling of fullness.
Great Source Of Antioxidants: Japanese sweet potatoes contain antioxidants like beta-carotene and anthocyanins which have anti-inflammatory and anti-ageing properties. These antioxidants are known to protect cells from damage caused by free radicals.
Low Glycaemic Index: Compared to regular sweet potatoes, Japanese sweet potatoes have a lower glycaemic index, which means they cause a slower rise in blood sugar. Thus, they can be eaten (though in moderation) by people with diabetes
Loaded with Vitamin C: These tubers are good sources of potassium and vitamin C, which help with immune function and blood pressure regulation.
Significant Source Of Beta-Carotene: Japanese sweet potatoes are high in beta-carotene, which the body converts into vitamin A. This is important for eye health and immune function.
Also Read: 7 Must-To-Add Healthiest Root Vegetables For Overall Well-Being
How To Cook Japanese Sweet Potato?
Depending on your recipe and taste preferences, this tuber can be a delicious and healthy addition to your diet. Often enjoyed roasted, as the natural sweetness caramelizes when baking. It can also be incorporated into savoury dishes like stir-fries and soups baked in cakes or made into puddings. Versatile in savoury dishes, including fries, mashed potatoes, and pies. It is also commonly baked, boiled, or fried. In many countries sweet potato pie is a classic dessert, and sweet potato fries are a popular savoury side dish.
Whether roasted, mashed, boiled, or turned into desserts, this Japanese tuber brings warmth and flavour to a variety of meals, especially in colder months. A perfect addition to any diet, offering both taste and nutrition in every bite, here is a simple recipe you can try from these starchy tubers that will satiate your sweet cravings and provide a dose of nutrition too!
Japanese Sweet Potato Cake
Ingredients:
- 2 medium-sized Japanese sweet potatoes
- 1/2 cup sugar (adjust to taste)
- 1/4 cup unsalted butter
- 1/2 cup all-purpose flour
- 1 tsp baking powder
- 1/4 tsp vanilla extract
- 1/4 tsp salt
- 1 large egg
- 1/4 cup milk
Method:
- Wash the sweet potatoes and peel them
- Cut into cubes and steam or boil them until tender
- Once soft, mash the sweet potatoes until smooth and set aside to cool
Prepare The Cake Batter:
- Preheat oven to 350°F (175°C). Grease and square cake pan with butter
- In a glass bowl, beat butter and sugar together until it becomes fluffy
- Add vanilla extract and egg
- In a separate bowl, whisk flour, baking powder, and a little salt, and add the dry ingredients to the butter-sugar mixture, alternating with the milk
- Fold in the mashed sweet potato and mix until smooth
- Pour the batter into the prepared cake pan
- Bake for about forty minutes
- Try inserting a toothpick into the cake centre and if it comes out clean, the cake is ready
- Let the cake cool for a few minutes in the pan and then you can shift it
- Enjoy your soft and delicious Japanese Sweet Potato Cake!
(This content is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile: Preeti Sharma
Preeti Sharma has a Master's in Electronic Media and Mass Communication and certification in short-term writing from Florida. With close to a decade of experience, she specializes in crafting engaging blogs on beauty, veterinary care, and healthy cooking. Preeti is proficient in video editing tools and produces captivating and informative content across multiple platforms.
References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC5407922/
https://www.asahi.com/ajw/articles/15527481
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