This Purple Potatoes with Creamy Tahini Sauce Recipe Is a Treasure Trove of Longevity Antioxidants

CAll are potato heads! By now, you’ve probably tried more than your fair share of nutritious potato recipes and found your favorite (hi, melty potatoes). Since potatoes are one of the most versatile and nutritious ingredients 4 know and love, we’re here to bring some excitement and color to your fries with delicious new recipes starring purple potatoes.

About the latest episode of Well+Good’s #workathomelunch series, Brooklyn-based chef and media personality Elena Besser shows how to make a protein-packed one-pot purple potato recipe (plus a creamy tahini sauce drizzled on top) that’s sure to blow your mind, Welltake off your socks.

Experts in this article

  • Elena Besser, Brooklyn, Chicago-raised chef and television host

Purple sweet potato health benefits abound

While choosing a favorite potato may feel like choosing a favorite child (read: impossible), the difference is that no matter which one you choose, you can’t go wrong. Today, we’re highlighting purple sweet potatoes, which have uniquely high antioxidant levels that help curb inflammation.

Dan Buettner, founder of Blue Zones and longevity expert, said purple sweet potato is one of his top recommendations for extending lifespan, emphasizing that his research originated from Okinawa, a hot spot for healthy aging in Japan, where purple sweet potato is a staple in many local diets. staple food in.

Photo: W+G Creative

It’s no secret that a small serving of purple potatoes contains a ton of nutrients. Buettner told Well+Good that purple sweet potatoes are rich in complex carbohydrates, which tend to replace simple carbohydrates in a variety of nutritional measures, such as gut-healthy fiber content. In addition, they contain plant-based protein and a range of important vitamins and minerals, especially vitamin C, potassium and other key electrolytes. But what really stands out is the purple sweet potato’s high antioxidant levels. “Purple sweet potato has three times the antioxidant content of purple sweet potato. [anthocyanins] than blueberries, and they have three times the vitamin C of regular sweet potatoes,” Buettner said. Best of all, they’re delicious: think creamy, nutty, slightly sweet perfection.

“Purple sweet potato has three times the antioxidant content of purple sweet potato. [anthocyanins] They have three times the vitamin C content of regular sweet potatoes. “
——Dan Butner, founder of Blue Zones

Tahini is another star ingredient in this recipe and well-deserved for its flavor and health benefits. Important Fact: Sesame seeds (the base ingredient in tahini) are rich in healthful oils that may reduce the risk of heart disease. They also contain key antioxidants and micronutrients (like vitamin E and zinc) that also help reduce inflammation.

The best part about this purple sweet potato recipe: It requires minimal hands-on time to make. The longest part is bringing a pot of hot water to a boil. From there, you just cook those delicious purple potatoes until they’re fork-tender while making perfectly jammy hard-boiled eggs (in the same pan!). Finally, to bring it all together, you’ll top the high-protein potatoes and eggs with some quick-pickled onions, leafy greens, and sweet and tangy tahini. Ding ding.

Purple sweet potato recipe top view
Photo: W+G Creative

Purple Sweet Potato Recipe with Creamy Tahini Sauce

Yields 2-3 servings

raw material

1 to 1 1/2 pound bag, creamer potatoes (purple preferred)
3 large eggs
1 small red onion, halved, peeled and thinly sliced
1 teaspoon maple syrup, divided
1/2 cup vinegar (white vinegar, apple cider vinegar, red wine, white wine, etc.)
1 clove garlic, peeled and grated
Juice and zest of 1 lemon
1 cup parsley, leaves and stems
Extra virgin olive oil
3/4 cup tahini
Kosher salt and freshly ground black pepper

1. Put the purple sweet potato into the pot. Pour in cold water and add a quarter cup of kosher salt. Bring it to a boil. Then, reduce the heat to low and cook for about 15 to 20 minutes, until the potatoes are tender when pierced with a knife.
2. Boil the eggs in boiling water for seven minutes, then transfer to an ice bath to stop the cooking process, peel and set aside. Once the potatoes are cooked, drain and set aside.
3. Meanwhile, prepare quick pickled onions. Combine vinegar, two teaspoons of kosher salt, half a teaspoon of maple syrup, and a cup of warm water in a mason jar. Seal and shake to combine. Add the onions, seal, shake and mix again. Set it aside.
4. In a food processor or blender, combine garlic, juice and zest of one lemon, parsley, 1/2 cup cold water, 1 tablespoon olive oil, 1/2 teaspoon maple syrup, and 1/2 teaspoon kosher salt. Blend until smooth. Then add the tahini and mix again. Adjust seasonings to taste.
5. Place the potatoes in a bowl with the olive oil and season with flaky salt.
6. When serving, spread the tahini on the bottom of the plate, top with potatoes and soft-boiled eggs, top with pickled onions, drizzle with olive oil, and sprinkle with flaky salt and freshly ground black pepper. enjoy!

Well+Good articles cite scientific, reliable, up-to-date, robust research to support the information we share. You can count on us on your health journey.

  1. Hayes, Joy, and Gretchen Benson. What the latest evidence tells us about fat and cardiovascular health.Diabetes Spectrum: A Publication of the American Diabetes Associationroll. 29, 3 (2016): 171-5. doi:10.2337/diaspect.29.3.171

  2. Majdalawieh, Amin F et al. A comprehensive review of the anticancer properties and mechanisms of action of sesamin, a lignan from sesame seeds.European Journal of Pharmacologyroll. 815(2017):512-521. doi:10.1016/j.ejphar.2017.10.020

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