Quick Summary
- Ube is a purple yam that is rich in fiber, almost fat free, and also full of antioxidant anthocyanins.
- In this article, you’ll therefore get five healthy recipe ideas.
- I’ll also show you when to use the fresh or frozen tuber and when ube powder is enough.
- At the end, I’ll also give you tips so the purple color stays beautiful and your dishes don’t turn into calorie bombs.
So could an ube recipe be the thing that finally pulls you out of the same boring breakfasts and dinners? If you’ve also felt that healthy eating becomes monotonous after a while, then this article is for you. Now I’ll show you how to bring a pinch of purple magic into your kitchen while also staying true to your goals.
Ube, in other words purple yam, is not only beautiful but also nourishing. Because of its mildly sweet, vanilla and nutty flavor, it fits into breakfast, lunch, and dessert equally well. I’ve therefore picked five simple ideas for you, so you don’t need to be a professional chef.
What Is Ube, and Why Should You Try It?
Ube is the variety of the yam species Dioscorea alata with purple flesh, and it’s especially popular in Filipino cuisine. Many people confuse it with purple sweet potato or taro, but all three are different plants. The skin of ube is brownish and rough, while the inside is deep purple.
So why has it become so popular? First of all, because of its color, which instantly brightens up any plate. On the other hand, its flavor is also quite unique, somewhere between pumpkin, vanilla, and pistachio. So it works well in both savory and sweet dishes.
The good news, however, is that you don’t need an exotic trip for it. You’ll find it more and more often in Asian grocery stores and online shops, especially frozen and grated, or as a powder. And if you can’t get it at all, then purple sweet potato can be a good substitute, although its flavor and nutritional value are a little different. Source
Related Articles:
8 Reasons Why Ube Is Becoming So Popular in a Healthy Diet
7 Things You Need to Know About Ube If You Want to Lose Weight
Why Is an Ube Recipe a Good Choice for Everyday Life?
Perhaps you’re now thinking that such a special ingredient is rather for holidays. However, once you come to love it, you can also easily add it to your weekdays. So let’s see what it gives you!
Nourishing and Filling
Basically, purple yam is a tuber rich in starch and fiber. Fiber slows down digestion, so you feel full longer and you’re less likely to snack. In addition, it also contains a significant amount of vitamin C, which supports your immune system.
Here are, then, the most important nutritional values in a clear table:
| Nutrient (100 g) | Amount | Why does it matter? |
|---|---|---|
| Energy | about 120 kcal (raw), about 140 kcal (cooked) | Moderate calorie content, so it’s easy to fit in. |
| Carbohydrates | 27 g | It gives you lasting energy for your day. |
| Fiber | 4 g | It supports digestion and also helps you feel full. |
| Protein | 1 g | It’s low, so it’s worth pairing with a protein source. |
| Fat | 0.1 g | It’s an almost fat free ingredient. |
| Vitamin C | a cup provides about 40% of the daily value | It supports your immune system. |
Full of Antioxidants
The purple color comes from anthocyanins, which are also the same plant pigments as in blueberries or blackberries. These work as antioxidants, and according to research, they may also play a role in reducing inflammation. Source
It Can Give You Steady Energy
For example, in a Nigerian study, cooked Dioscorea alata showed a glycemic index of only 22. This means it raises your blood sugar slowly, so you’re less likely to get sudden hunger pangs. If you want to lose weight, then this can be a real help alongside your balanced diet. Source
Fresh Tuber, Frozen, or Ube Powder: Which One Should You Choose?
Before we get into the ideas, it’s worth clarifying what form you’ll buy the ingredient in. Each has its own advantages, and it also matters which one you put in which recipe.
- The fresh or frozen grated tuber is the best choice when you make a creamy, filling dish, for example purée, cream soup, or oatmeal.
- Ube powder is dried, ground tuber that keeps part of the fiber and anthocyanins, therefore it works great in smoothies, puddings, and doughs.
- Ube extract, however, is mostly just flavoring and coloring, so you get almost none of its benefits, rather just a little flavor.
If you can, then always read the ingredient list. A good ube powder, in fact, contains only dried purple yam, without sugar and artificial coloring. One more important rule, though: never eat the fresh tuber raw, but always cook or bake it thoroughly.
5 Healthy Ube Recipes You Can Make at Home
1. Purple Overnight Oats for Stress Free Mornings
If your mornings are hectic, then this will be your best friend. You mix the oats in the evening, so they soak in the fridge all night, and in the morning you just take them out and you’re ready to go. The ube powder also gives it a beautiful pastel purple color and a mild vanilla flavor.
So what should you pay attention to when making it?
- Add Greek yogurt or protein powder to the oats so your breakfast is more filling.
- The chia seeds help thicken the texture, and they also add extra fiber.
- For sweetness, a little ripe banana or a few drops of honey is enough, so there’s no need for added sugar.
Finally, sprinkle fresh berries and a little toasted coconut on top. This way, you’ll have a healthy breakfast on your table that is also a real treat for the eyes.
Purple Overnight Oats (Ube Overnight Oats)
Ingredients
- 40 g rolled oats
- 100 g Greek yogurt or 1 scoop protein powder
- 120 ml plant milk for example almond or coconut milk
- 1 tbsp chia seeds
- 1–2 tsp ube powder
- 1/2 ripe banana mashed with a fork, or 1 tsp honey
- 1 pinch salt
- 1 handful fresh berries
- 1 tbsp toasted shredded coconut
Instructions
- First, combine the oats, chia seeds, ube powder, and the pinch of salt in a mason jar or a container with a lid.
- Then add the Greek yogurt (or the protein powder), the plant milk, and the banana mashed with a fork (or the honey), and stir it thoroughly until smooth.
- Afterward, close it and put it in the fridge for at least 8 hours or overnight.
- In the morning, stir it again, and if it’s too thick, then add a little plant milk.
- Finally, sprinkle it with fresh berries and toasted shredded coconut, so it’s ready to serve.
Video
Notes
2. Ube Tiramisu for a Special Weekend Dessert
If you’re craving a truly impressive dessert, then this will be your favorite. In this lighter, purple version of classic tiramisu, Greek yogurt replaces most of the heavy mascarpone cream, while cooked purple yam gives it its color and soft, vanilla sweetness. Layered with ladyfingers dipped in coffee, it’s a healthy dessert that your guests will also envy.
So what should you pay attention to when assembling it?
- Dip the ladyfingers in the coffee only for a moment, otherwise they get soggy and the tiramisu will be runny.
- The purple yam purée should be completely cool before you mix it into the cream, so the cream stays nice and thick.
- For sweetness, a little maple syrup is enough, because ube is mildly sweet on its own, so you don’t need much added sugar.
Let it rest in the fridge for at least 4 hours, but preferably overnight, so the layers can come together. If you make it for kids, then swap the coffee for cocoa or coconut milk. Portioned into small glasses, it’s also perfect for guests, and since you make it ahead, you have nothing left to do when serving.
Ube Tiramisu
Ingredients
- 250 g Greek yogurt thick, plain
- 125 g light mascarpone or creamy ricotta
- 150 g ube purée cooked, cooled, mashed purple yam
- 1 tsp ube powder optional, for a brighter color
- 2 tbsp maple syrup or to taste
- 1 tsp vanilla extract
- 12–14 ladyfingers or whole grain oat cookies
- 150 ml strong coffee cooled; for kids, cocoa or coconut milk
- 1 tbsp Dutch cocoa powder
- 1 tbsp toasted shredded coconut optional
Instructions
- If your ube purée isn’t ready yet, then boil the peeled, cubed purple yam until soft (about 15–20 minutes), mash it, and let it cool completely.
- Then mix the Greek yogurt and the light mascarpone (or the ricotta) until smooth.
- Next, add the cooled ube purée, the ube powder (if you use it), the maple syrup, and the vanilla extract, and also mix until smooth.
- Dip the ladyfingers one by one into the cooled coffee only for a moment, and then line the bottom of a dish or small glasses with them.
- After that, spread half of the cream on top, and then repeat the layer with the remaining ladyfingers and cream.
- Cover it and put it in the fridge for at least 4 hours, but preferably overnight, so the layers can come together.
- Before serving, sprinkle it with cocoa powder and, if you like, also with toasted shredded coconut.
Video
Notes
3. Purple Oat Pancakes for a Weekend Treat
Is weekend breakfast also sacred for you? Then these oat pancakes will surely put a smile on your face. The oat flour, eggs, and purple yam purée also make soft, mildly sweet pancakes together, so they’re truly special.
What should you pay attention to while cooking, then?
- Let the batter rest for 10 minutes so the oat flour can soak up the liquid, therefore the pancakes won’t fall apart.
- Cook them over low heat, because the purple color easily turns brown at high temperatures.
- In a nonstick pan, you can also make them with almost no oil.
Serve them with Greek yogurt and fresh fruit instead of whipped cream and chocolate spread. This way, it becomes a light yet indulgent healthy breakfast that keeps you full until noon.
Purple Oat Pancakes (Ube Oat Pancakes)
Ingredients
- 100 g oat flour or finely ground rolled oats
- 2 eggs
- 120 g ube purée cooked, mashed purple yam
- 120–150 ml plant milk or milk
- 1 tsp baking powder
- 1/2 tsp vanilla extract
- 1 pinch salt
- 1 tsp coconut oil for greasing the pan
- 150 g Greek yogurt
- 1 handful fresh fruit
Instructions
- First, mix the oat flour, baking powder, and the pinch of salt in a bowl.
- Then, in another bowl, whisk the eggs, the ube purée, the vanilla extract, and 120 ml of plant milk until smooth.
- Pour the wet ingredients into the dry ones, and also stir until there are no lumps. If it’s too thick, then add a little more plant milk.
- Next, let the batter rest for 10 minutes so the oat flour can soak up the liquid.
- Meanwhile, lightly grease a nonstick pan with coconut oil, and heat it over low to medium heat.
- Spoon the batter into the pan, and cook each side for 2–3 minutes until the top gets bubbly. Work over low heat, though, so the purple color stays.
- Finally, serve them with Greek yogurt and fresh fruit.
Notes
4. Purple Yam Cream Soup with Coconut Milk
Who said purple yam is only good for sweets, though? It’s also fantastic in savory dishes, and this cream soup is the proof. When you cook it with onion, garlic, ginger, and a little coconut milk, it becomes a velvety, warming soup.
Here are a few tips, then, for the perfect result:
- A little coconut milk is enough, because the tuber itself makes the soup creamy.
- The ginger and a pinch of turmeric add a pleasant warmth, which feels especially good in the fall.
- Sprinkle it with toasted pumpkin seeds or chickpeas so it’s crunchy and also richer in protein.
If you cook it ahead, then it keeps in the fridge for days, so you’ll also have a quick, healthy lunch in the middle of the week. With a slice of whole wheat bread or a little roasted chicken, it also becomes a complete meal.
Purple Yam Cream Soup with Coconut Milk
Ingredients
- 500 g purple yam (ube) peeled, cubed
- 1 tbsp olive oil
- 1 onion finely chopped
- 2 cloves garlic crushed
- 2 cm fresh ginger grated
- 1 pinch turmeric
- 700 ml vegetable broth
- 100 ml coconut milk
- salt and pepper to taste
- 2 tbsp toasted pumpkin seeds or roasted chickpeas
Instructions
- First, heat the olive oil in a pot, and sauté the onion over medium heat until translucent (about 3–4 minutes).
- Then add the garlic, the grated ginger, and the turmeric, and sauté while stirring for 1 more minute.
- Next, add the cubed purple yam, and also pour in the vegetable broth.
- Bring it to a boil, and then simmer it covered over low heat for about 20 minutes until the tuber is completely soft.
- Afterward, remove it from the heat, pour in the coconut milk, and blend it until creamy with an immersion blender.
- Season it with salt and pepper to taste. If it’s too thick, then thin it with a little broth.
- Finally, serve it sprinkled with toasted pumpkin seeds or roasted chickpeas.
Notes
5. Ube Chia Pudding for a Guilt Free Dessert
Finally, here’s a healthy dessert that won’t throw off your day! The chia seeds swell in plant milk, so they create a creamy pudding. When you also mix in ube powder, you get a beautiful, purple dessert that you can layer.
So how can you make it truly delicious?
- Let it rest in the fridge for at least 4 hours, but preferably overnight, so the chia seeds can fully swell.
- Layer it in a glass with Greek yogurt and fruit, so you get an impressive dessert that’s also rich in protein.
- For sweetness, use a little maple syrup or dates, and then taste it before you put it in the fridge.
This healthy dessert is also perfect for guests, since you can make it ahead. Your guests probably won’t even believe that you served such a light dessert, though.
Ube Chia Pudding
Ingredients
- 3 tbsp chia seeds about 30 g
- 250 ml plant milk for example coconut or almond milk
- 1–2 tsp ube powder
- 1–2 tsp maple syrup or 2 chopped dates
- 1/2 tsp vanilla extract
- 150 g Greek yogurt
- 1 handful fresh fruit for example blueberries, raspberries, mango
Instructions
- First, whisk the plant milk, the ube powder, the maple syrup (or the chopped dates), and the vanilla extract in a bowl until smooth.
- Then sprinkle in the chia seeds, and stir thoroughly.
- Let it rest for 5 minutes, and then stir again so the chia seeds don’t clump together.
- Taste it, and if needed, then sweeten it a little more.
- Afterward, cover it and put it in the fridge for at least 4 hours, but preferably overnight.
- Finally, serve it layered in glasses: chia pudding, Greek yogurt, fresh fruit, and then repeat.
Notes
How to Add Purple Dishes to Your Weekly Menu
The biggest challenge with new ingredients is that after the first excited attempt, we often forget them in the back of the pantry. Therefore, it’s worth planning ahead when and how it ends up on your plate. Here’s a simple weekly plan, then, that you can freely adjust to your own rhythm:
- On Monday and Wednesday, have a healthy breakfast on your table, for example overnight oats, which you mix together in a few minutes the night before.
- On Tuesday, cook a bigger batch of cream soup and divide it into several containers, so two or three lunches are also covered.
- On Thursday, layer an ube tiramisu, which sets nicely in the fridge by the next day, so there’s also some left for the weekend.
- On Saturday, it’s time for oat pancakes, so you can treat the whole family.
- On Sunday evening, mix up the chia pudding, and then you’ll already have a healthy dessert for the start of the week.
If you’re planning several dishes at once, then cook a bigger batch of the tuber at the same time. You can also freeze the purée in portions, so it’s always on hand. This saves you a lot of time, and moreover, you’re much less likely to reach for fast food when you’re tired.
Remember, however, that you don’t have to eat purple food every day! Variety is the key, because the more kinds of vegetables, fruits, and grains you eat, the more nutrients your body gets. This special ingredient should rather be a colorful, exciting addition to your diet, so you don’t get bored of healthy eating.
Tips to Make Every Ube Recipe a Success
With a few small tricks, then, things will be much easier in the kitchen. It’s also worth keeping these in mind, whichever idea you choose.
- The purple color can turn pinkish in an acidic environment and bluish in an alkaline one, therefore use lemon juice and baking soda only carefully.
- You can also prepare the cooked tuber ahead and store it in an airtight container in the fridge for a few days.
- If you use the frozen grated version, then let it thaw before using it and squeeze out the excess water.
- Always start with a small amount of ube powder, because its flavor is intense and can easily overpower the other ingredients.
- Pair every dish with protein, so your blood sugar stays steadier and you feel full longer.
And one more important thing, though! The purple donuts and cheesecakes you see on social media mostly contain a sugary jam with condensed milk, however. They’re delicious, but they’re not diet foods, and they also can’t replace a healthy dessert. If you want to support your lifestyle change, then choose the lighter versions shown here instead, and save the sugary sweets for special occasions.
Would you like a healthy lifestyle to be more than just a “starting Monday” plan? Make it an easy, everyday part of your routine, and check out my ebooks! Inside, you’ll find tried-and-tested recipes, clear guides, and plenty of ideas, so you can move forward step by step.
Frequently Asked Questions
It’s mildly sweet, a little vanilla and nutty, so many people compare it to pistachio or pumpkin. After cooking, it becomes creamy and soft. Because of this, it holds its own equally well in sweet and savory dishes.
Yes, if you can’t find ube, then purple sweet potato is a good alternative. However, its flavor is a little sweeter, and its texture can also be somewhat more fibrous. Its color will be similarly striking, so your dishes will look just as impressive.
For one serving of oatmeal, smoothie, or pudding, 1-2 teaspoons are generally enough. Start with the smaller amount, and then taste it before you add more. So the flavor won’t be too intense.
Ube won’t make you lose weight on its own, but it’s a fibrous, filling ingredient with a low glycemic index. Along with a balanced diet and regular exercise, it can therefore help you snack less. The key, however, is the right portion and the cooking method.
Although it’s rare, it can happen. Symptoms can include hives, itching of the mouth or lips, as well as nausea. If you experience this, then stop eating it and see a doctor.
Related Articles:
8 Reasons Why Ube Is Becoming So Popular in a Healthy Diet
7 Things You Need to Know About Ube If You Want to Lose Weight
Summary
So you see, an ube recipe is much more than a pretty photo on social media. This purple yam is fibrous, nourishing, and also full of antioxidants, therefore it fits perfectly into a balanced, colorful diet. You’ll also find easy, healthy solutions with it for breakfast, lunch, and dessert.
Now it’s finally your turn! Choose one of the five ideas, get the ingredients, and then try it this week. Also, tell me in the comments which one became your favorite, and save this article to Pinterest so you always have it on hand. Believe me, a little purple on your plate can also brighten up your whole day!