The Basics:

Beni-imo, or purple sweet potato, is the most well-known potato in Okinawa. It is used in so many treats on the island that even if you are only in Okinawa for one day, you’ll be sure to see this sweet tasting potato.

While it is sweet tasting, it is not the sweet potato you commonly know. The inside is purple and found primarily in East Asia. The inside is purple because of the same component that makes other veggies and fruits purple: anthocyanin. This is a kind of polyphenol that is good for the body.

When looking to buy beni-imo at the market, look for one that has a glossy appearance and a clean surface. It is said that the one with a shallow root end is better. Also, if a sticky substance similar to honey seeps out from the end, it is proof that it is ripe and sweetened. Dark spots seen on the end of the potato in the picture below is from the honey-like substance. Thin potatoes with many hair roots coming out of it tend to have more fiber.

Nutritional Info:

1 Beni-imo: 129kcal (per 100g), protein (0.7g), sugars (0.2g), calcium (42mg), iron (0.7mg), vitamin A (12.00mg), vitamin B (0.28mg), vitamin C (24mg)

Common ailments it is helpful towards: tiredness, indigestion, constipation, dull skin, skin aging, hypercholesterolemia, intestinal diseases, obesity prevention, arteriosclerosis

These potatoes are recommended for when you are feeling weak or constipated. It contains a lot of minerals such as potassium in addition to starch, glucose and vitamins A and C.

The purple-red color of beni-imo is due to the anthocyanin-based pigment, which has an excellent antioxidant effect. Anthocyanins are said to have arteriosclerosis and cholesterol-suppressing effects.

How to Wash and Cut:

You can prepare this potato like any other potatoes. Preparation depends on the dish you plan on using it in.

Scrub off the dirt and peel the potato or boil it as is and keep the skin.

However, be careful when mixing this potato with other dishes as the overall color is sure to change!

How to Store:

Like most potatoes, keep out of sunlight and store in a dry, cool place. It is recommended to wrap it in newspaper and store it away from direct sunlight. If it is too cold, the potato will go bad quickly, so it is not suitable for storage in the refrigerator.

If you have already peeled, cut and prepared the potato for a dish, store it in the vegetable compartment or cool area in your fridge.

The post Beni-imo: What Is It and How to Prep It? appeared first on The Okinawa Diet.

The Basics:

Shima rakkyo, or island shallots, is one of the representative vegetables of Okinawa next to goya. It is a scallion native to Okinawa, Japan. It is thought to be one of the many vegetables that contribute to Okinawan longevity. One piece is only 6 calories so the perfect diet/health food.

Shima rakkyo is a type of scallion that have been eaten in Okinawa for centuries. It has a strong aroma and spiciness similar to ordinary scallions. However, unlike ordinary scallions that have to be pickled in sweet vinegar or soy sauce, they can be eaten raw, salted or lightly pickled.

The characteristic of Shima Rakkyo is that it is slimmer and smaller than ordinary scallions, but it has a very strong scent and a spicy flavor.

Nutritional Info:

100 grams: 6kcal (1 bulb), carbohydrates(29.3g), iron (0.8g), dietary fiber (21.0g), vitamin E (0.8mg), vitamin C (23.0g)

Common ailments it is helpful towards (with reference to traditional Chinese medicine): improvement of hypertension, prevention of cancer, prevention of arteriosclerosis, prevention of heart disease, prevention of blurring, promotes blood circulation, helps prevent the formation of blood clots

Shima rakkyo contains large amounts of allicin. Allicin ​​is a very strong antioxidant and has a preventive effect on various adult diseases. Aged garlic is attracting attention because it contains this same component. Until now, it has been said that this allicin ​​is contained only in aged garlic, but has been discovered to also be contained in the concentrated extract of shima rakkyo.

Allicin combines with vitamin B1 in the body to make a component called allithiamine, which works to convert sugar into energy. This leads to fatigue recovery and nutritional tonic effects. Vitamin B1 also has the function of producing energy from sugar, but when combined with allicin the effect is enhanced.

Allithiamine is also said to be a “source of energy,” and is an ingredient that is highly effective in relieving fatigue and nourishing tonic so that it can be added to energy drinks. It is considered good for nutritional support during summer heat.

How to Wash and Cut:

Cut the shima rakkyo in half.

The top pieces that are green and lively looking can be used in dishes that use leeks or onions, but the brown, wilted pieces are thrown away.

Peel the outer layer…

…and wash away any remaining dirt.

Cut off the ends with the roots and they are ready to cook!

How To Store:

Once cleaned and cut, shima rakkyo can be stored in the vegetable compartment or cool section in the fridge. It can be stored for a month if kept in vinegar with some sugar.

Whole bulbs can be stored in the vegetable compartment, as well, and also will need moisture to keep fresh. Bulbs are stored a long time this way by gardeners to plant later on.

Make tempura or stir-fry shima rakkyo. Divide the tempura and stir fry into small pieces and wrap them in saran wrap. Place in a storage bag, deflate, close the bag, and place in the freezer. Can be stored in the freezer for 3-4 weeks.

[How to Unthaw]
For tempura shima rakkyo, remove the wrap and bake in a preheated oven/toaster while frozen until the center warms (200°C for about 1 minute 30 seconds).
For stir-fry shima rakkyo, heat the stir-fry in a microwave oven (500W) for 1 minute (*per 60g).

The post Shima-rakkyo: What Is It and How to Prep It? appeared first on The Okinawa Diet.