Purple Sweet Potato Air Fryer Recipe Healthy
Not only does the presentation of purple sweet potatoes look so vibrant and colorful as a root, but they’re also nutritionally and antioxidant-dense. The air fryer locks all the natural sweetness of these sweet potatoes while keeping them light, crispy, and very healthy. This simple, scrumptious purple sweet potato air fryer recipe gives a healthy, nutritious side or snack that’s perfect for any occasion.
In this article, we shall discuss the health benefits of purple sweet potatoes, provide a simple air fryer recipe, and share some tips to get crispy and tasty pieces every time.
Why Choose Purple Sweet Potatoes?
These are Okinawan sweet potatoes, also known as purple sweet potatoes. They are fiber and vitamin-rich, with high active antioxidants. The stunning deep purple color is anthocyanins, which are the same antioxidant that blueberries have. Here’s why they’re good for you:
1. Antioxidant-Rich: A vibrant purple color tells a story of high levels of anthocyanins that could combat oxidative stress, inflammation, and may even protect your heart.
2. Fiber: Purple sweet potatoes have a good amount of dietary fiber that encourages healthy digestion and longer satisfaction.
3. Vitamins and Minerals: They are rich in vitamin A, which is useful for eye health, vitamin C, which supports the immunity, and potassium, essential for heart health and the regulation of blood pressure.
4. Low Glycemic Index: Purple sweet potatoes have a lower glycemic index than regular potatoes. That is, it raises blood sugar levels more slowly and, in general is better to manage the blood sugar level.
Healthy Purple Sweet Potato Air Fryer Recipe Ingredients
This recipe uses minimal ingredients to let the natural flavors of the purple sweet potato shine, but you can always add your favourite herbs or spices for some added flavor.
Basic Ingredients
- 2 medium purple sweet potatoes
- 1 tablespoon olive oil (or avocado oil)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Optional Seasonings
- 1/2 teaspoon garlic powder for a savory flavor
- For a smokey taste, add half a teaspoon of smoked paprika.
- Use fresh herbs, such as thyme or rosemary, to enhance flavor and aroma.
Prepare these easy sweet potatoes in the air fryer for healthy crispy purple sweet potatoes.
Step 1: Preparing the Sweet Potatoes
1. Wash and Peel: Wash those beautiful purple sweet potatoes, if you like, you may leave the skin on because they contain quite a good amount of fibre and nutrients or remove them to get a better texture when presented.
2. Cut into Even Slices: Cut the sweet potatoes into even sized wedges, cubes, or fries. To be crispy, look for pieces around 1/4 to 1/2 inch thick in size.
Tip: Cutting can be as uniform as it is when cutting bread because you want to achieve even cooking, especially in an air fryer.
Step 2: Season the Potatoes
1, Place your sliced purple sweet potatoes in a large bowl.
2. Drizzle the potatoes with olive oil and season with salt and pepper (and any additional seasonings you wish to include, such as garlic powder or smoked paprika).
3. Toss the potatoes so that they are fully coated with oil and seasonings. This will cause them to get crispy inside the air fryer.
Step 3: Preheat and Arrange in Air Fryer
1. Preheat Air Fryer: Set the air fryer to 375°F (190°C). Let it heat up for some minutes before using it, which allows even temperature to be achieved during the cooking.
2. Positioning the Potatoes: Spread out the seasoned sweet potatoes in a single layer within the air fryer basket. Try not to overpack the basket, so it does not prevent proper air flow circulation around the potato piece(s).
Pro Tip: It will crowd, cook unevenly, and less crispy potatoes.
Step 4: Cook in Air Fryer
1. Cooking Time: Cook the purple sweet potatoes for 15-20 minutes. Toss half through for all sides to get cooked equally.
2. Test for Doneness: They are done when they are golden brown, crispy on the outside, and tender inside. Just take a few minutes more or less according to how thick your cuts are.
Step 5: Serve and Enjoy!
Before serving, take the purple sweet potatoes out of the air fryer and allow them to cool for a minute after they are perfectly crispy. Sprinkle with a bit more salt if desired, or garnish with fresh herbs like rosemary or thyme for an extra burst of flavor.
Tips for Perfectly Crispy Air-Fried Purple Sweet Potatoes
1. Do Not Omit the Oil: A little oil helps in getting that perfect crispy feel in the air fryer. Olive or avocado oil are good choices for healthy fats.
3. Shake the Basket: Shake the basket halfway during your cooking time for both sides to get their browning and is done pretty well too.
4. Seasoning beforehand and even afterwards makes it taste richer in flavor. Adding a bit of salt even after getting done doesn’t let its sogginess taste when cooked
5. Try everything possible since purple sweet potatoes can be combined with many seasons including cinnamon, tastes more of sugar to cumin, but you prefer this earthy feel more for more intense taste, maybe less sweet.
Flavor Variations for Purple Sweet Potatoes
Though these air-fried purple sweet potatoes are delicious when seasoned with only salt, pepper, and a drizzle of oil, you can play around with the flavors to your liking.
1. Cinnamon and Honey
Once done, add a drizzle of honey and sprinkle with cinnamon for a light sweetness. This is a great flavor combination if you like something a little sweet-savory.
2. Spicy Chili Lime
For added kick, add a pinch of chili powder and a squeeze of lime juice at the last second just before serving the potatoes. Version great for those who prefer a little spice.
3. Herbed Parmesan
Add freshly grated Parmesan cheese, plus chopped fresh herbs of rosemary or parsley sprinkled over crispy potatoes in an Italian-inspired flavor.
4. Garlic and Herb
Thrown with garlic powder, onion powder, and Italian herbs for savory herby flavours. Add some fresh parsley right after cooking for the freshest look.
Serving Ideas
Purple sweet potatoes are easy to air-fry: This versatile side dish serves a variety of dishes quite well. Here are some suggestions to serve:
- Dipped in: Use Greek yogurt dip, ranch dressing, or spicy sriracha mayo for a deliciously delightful dipping experience .
- Combining with Protein: They really complement grilled chicken, steak or tofu very well and add nice color and nutrients on the plate.
- Buddha Bowl: Use purple sweet potatoes in a healthy Buddha bowl, topped with greens, grains, chickpeas, or some grilled chicken.
- Just topped with avocado: Enjoy easy snacking when topped with sliced avocado and a touch of sesame seeds for this creamy nutritious option.
Air frying, on the other hand, has less oil and still makes food crispy. This kitchen appliance can minimize fat to 75% less than if it were to be deep fried. It is ideal for health-conscious cooks because of this. More nutrients are preserved in air-fried vegetables compared to when deep fried, and there is no excess heavy oil which could have added calories and unhealthy fats.
Storing and Reheating
You can easily store and reheat purple sweet potatoes if you have leftovers.
- Storing: Allow the potatoes to cool completely before storing them in an airtight container. You can store them in the fridge for up to three days.
- Reheating: To achieve the best texture, reheat in the air fryer at 350°F (175°C) for 5-7 minutes, or until crispy again.
Conclusion
These air-fried sweet potatoes, quite simple yet sweet and a healthy beautiful dish. They use few ingredients so one should easily have crisp-flavored, fantastic for any meal at all. Feel free to make this recipe your own while using different spices and seasonings. This is the simple way of gaining healthy, hearty benefits of this antioxidant superfood. Serve these air-fried purple sweet potatoes as a snack or a side, or even just add them to a large meal. You will win hearts!