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  • Prep-time: / Ready In:
  • Makes 12 bites

Sweet potatoes accounted for 60 percent of the Okinawan diet until about 1950. This slightly sweetened preparation is delicious and can serve as a dessert or snack. On our last visit to this Blue Zones region, we watched the potatoes cooking and were uninspired until Jordan, a Hawaiian who lives on the island, produced two packages of macadamia nuts from his backpack. We ground them up, rolled the sweet potatoes into balls, and rolled the balls into the nuts. Voilà!

Excerpted from The Blue Zones Kitchen, by Dan Buettner. Copyright © 2019 by Dan Buettner. Reprinted with permission. All rights reserved.

sweet potato bites


  • 1 pound (about 3) white, orange, or purple sweet potatoes, peeled and cut into cubes
  • 1 tablespoon brown sugar
  • ⅓ cup ground peanuts, macadamia nuts, or sesame seeds
  • Dash of cinnamon


  1. Boil or steam the potatoes until tender, then mash potatoes with sugar.
  2. Once cool enough to handle, roll potatoes into walnut-size balls.
  3. On a clean surface, spread a layer of ground nuts of your choice or sesame seeds. Gently roll the potato balls in the nuts to coat.
  4. Powder with cinnamon to serve.

Comments (5)

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Corissa4 months ago
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Yum! A fun way to eat sweet potato.

Amanda7 months ago
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I’m going to try using maple syrup and then pumpkin and sunflower seeds, instead of nuts. Betting it will be yummy!

Sam11 months ago
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can this be made without the sugar or using dates or something else instead? Sugar is off limits for me and nuts only in small quantities.

Charlotte6 months ago
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Maybe try using oats to roll in and date or maple syrup to sweeten.

Jerky Jerkface8 months ago
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then make it without sugar and without nuts

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about the author

Dan Buettner

Dan Buettner is a National Geographic Fellow and multiple New York Times bestselling author. He has discovered the five places in the world – dubbed Blue Zones – where people live the longest, and are healthiest. Buettner works in partnership with Sharecare, municipal governments, and various insurance companies to implement the program in more than 50 cities in North America, and has dramatically improved the health of millions of Americans. His books The Blue Zones and Thrive have remained bestsellers, along with his new book The Blue Zones Kitchen, and have appeared on The Today Show, NBC Nightly News, Good Morning America, Dr. Oz, NPR, and Oprah.

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