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Uala - Sweet Potato

NUTRITIONAL HIGHLIGHTS

1 average cup of cooked ʻuala (root) has:

  • 1922 mg (213% RDA) Vitamin A

  • 39 mg (43% RDA) of Vitamin C

  • 950 mg (20% RDA) Potassium

  • B vitamins (20% B5, 21% B6, as well as B2, B3, and others)

  • just 180 calories, less than 1/3 gram of fat, and 7 grams of dietary fiber.

  • Contains many trace minerals.  Eating a variety of sweet potato colors provides a wide range of these!

 

Source: USDA Nutrient sheet

ʻUala

He ʻUala ka ʻai hoʻola koke i ka wi
The sweet potato ends famine quickly
                                       -ʻōlelo noʻeau

ʻUala, sweet potato (Ipomoea batatas), is one of our most ancient and valued food plants.  Growing quickly in adverse conditions, it represents our endurance and resilient, flourishing sweetness despite hardships.

Nearly all parts of the ʻuala are useful.  The milky sap of the vines represents mother's milk, and breastfeeding mothers are sometimes adorned with leis of ʻuala vines and leaves (which are also very nutritious for lactation support) to encourage good milk supply. 

 

ʻUala also reminds us of our connections across the Pacific.  ʻUala originated in South America and Central America, and may be a living reminder that we once traveled this way, and had ancient connections to the peoples of these lands.  ʻUala is also found in great abundance throughout the Pacific -- Polynesia, Melanesia, Micronesia, Okinawa, China, the Filipines, and throughout Southeast Asia -- places to whose peoples we also have ancestral connections. 

TIP: When cooking sweet potato leaves, include the cooking water if possible, or save it for use in another dish.  This maximizes the retention of water-soluble vitamins such as B2 (riboflavin), which are in abundance in the raw leaves.

Did you Know?

 

One average cooked ʻuala tuber provides more than 1.5 times the U.S. RDA of vitamin A for one day.  It is also rich in vitamin C, thiamine, iron, and dietary fiber. And contains lots of other great stuff, too!

Garlic ʻUala Greens

for best results, use young shoots.  Be sure to wash well.  And serve with the highly nutritious cooking water!

 

1 large handful ʻuala shoots, with young leaves

2 Tbs sesame oil

About 5 big cloves garlic

About 1/2 cup water

Paʻakai (Hawaiian salt) to taste

 

Loosely chop ʻuala shoots and leaves.  smash garlic cloves, remove skin, and loosely chop.  Set aside. 

Heat skillet with a few drops of the oil.  When it is hot (before any smoking), add ʻuala greens and garlic.  stir quickly, and add water as needed to keep cooking well.  When greens are dark  and of desired consistency, add the rest of the oil and the paʻakai.  Stir fry quickly to combine flavors, and transfer to serving dish.  Serve hot.  Goes well with fish and steamed ʻuala root!


 

This website is a project of Papa Ola Lōkahi and the National Library of Medicine, with design and content assistance of Hoʻopae Pono Peace Project. ©2014         Content Disclaimer

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