Sweet Potato Bites

Plant-based | Blue Zones | Simple | Traditional

Based on an Okinawan recipe, these sweet potato bites were a staple—sweet potatoes made up 60% of their diet until 1950. Slightly sweetened and rolled in nuts, they’re delicious as a dessert or snack.

---

Ingredients

Ingredient	Amount	Notes
Sweet potatoes	1 lb	~3 potatoes, any variety
Brown sugar	1 tbsp	Or maple syrup
Ground peanuts, macadamia nuts, or sesame seeds	⅓ cup	For coating
Cinnamon	Dash	For serving

---

Method

1. Cook potatoes: Boil or steam potatoes until tender.

2. Mash: Drain and mash potatoes with sugar until smooth.

3. Cool: Let cool enough to handle.

4. Shape: Roll into walnut-size balls.

5. Coat: Spread nuts on clean surface. Roll balls in nuts to coat completely.

6. Serve: Dust with cinnamon just before serving.

---

Tips

Potato varieties: White, orange, or purple all work beautifully

Less sweet: Omit sugar entirely if preferred—the sweet potatoes are naturally sweet

Nut-free: Use sesame seeds or coconut instead of nuts

---

Variations

Spices: Mix cinnamon into the potato mixture

Citrus: Add orange zest to mashed potatoes

Seeds: Use ground sunflower or pumpkin seeds

---

Storage

• Refrigerate: 3 days
• Serve: Room temperature or slightly warmed

---

Nutrition (per 2 bites, 12 bites)

• Calories: ~119
• Protein: 3g
• Carbs: 19g
• Fiber: 3g
• Fat: 4g

---

Adapted from: The Blue Zones Kitchen / Forks Over Knives

Prep: 10 min | Cook: 20 min | Makes: 12 bites