Foods, Lifestyle, Uncategorized

How To Make Your Thanksgiving Menu Healthier with Recipes

How To Make Your Thanksgiving Menu Healthier with Recipes

 

 

Preparing a traditional Thanksgiving dinner that’s lower in fat and calories but still thrills the crowd isn’t hard. All it takes is a few ingredient substitutions and some clever fat-busting techniques. Let’s take a look at how to make a delicious, healthier Thanksgiving meal.

The Turkey

If you’re hosting a small gathering, buy a turkey breast rather than the whole bird, as breast meat is lower in calories than dark meat.

Slow Cooker Turkey Breast

“This is simple and delicious, and certainly not rocket science,”  “No need to really add anything or change anything other than the cooking time — mine was done perfectly at 5-1/2 hours. The meat is tender, juicy, and delicately seasoned.”

Slow Cooker Turkey Breast
Photo by Lori

 

 

Cranberry Stuffed Turkey Breasts

Ingredients

 

Directions

  1. Preheat the oven to 350 degrees F (175 degrees C). Prepare stuffing mix according to package directions. Set aside to cool.
  2. With a sharp knife, butterfly breasts open to lay flat. Place each breast between two sheets of waxed paper, and flatten with a mallet. Spread the prepared stuffing to within 1/4 inch of the edge of each breast. Sprinkle each one with chopped pecans and dried cranberries, reserving some of the cranberries for garnish. Roll up tightly in a jellyroll style, starting with the long end. Tuck in ends, and tie in sections with string, about 4 sections around the middle and one running the length of the roll to secure the ends.
  3. Heat olive oil in a large cast iron skillet over medium-high heat. Carefully brown rolls on all sides.
  4. Place skillet in oven, uncovered. Bake in a preheated 350 degrees F (175 degrees C) oven for 1 hour, or until the internal temperature is at 170 degrees F (78 degrees C) when taken with a meat thermometer. Do not let these get overly dry.
  5. Allow rolls to set for 15 minutes before removing string, and slicing into 1/2 to 3/4 inch circles. Leave one roll whole, and slice the other for presentation. Stuffing will be spiraled into meat. Present on your prettiest platter on a bed of curly lettuce, and garnish by sprinkling with the remaining 1/2 cup pecan halves and the reserved dried cranberries.

“This one is a keeper,” “I make it every thanksgiving instead of the whole turkey — it turns out beautifully every time! Very pretty presentation, too!”

Cranberry Stuffed Turkey Breasts
Photo by lutzflcat

 

If you do buy a whole turkey, avoid “self-basting” turkeys, as they often contain added fat. And, it goes without saying, stay away from the deep fryer this year, and roast or smoke the turkey. Stuff the turkey cavity with whole or halved onions, halved lemons or apples, and sprigs of fresh herbs such as sage, marjoram, thyme, and/or rosemary. Rather than rubbing the skin with butter or oil, spray it with an oil spray and season it with salt and pepper.

Guilt-Free Gravy

Gravy is one of the biggest calorie culprits on the table. Use vegetable oil rather than turkey drippings when making the gravy — it’s still fat, but vegetable oil is lower in saturated fat and is cholesterol-free.

If you use turkey drippings to add flavor, use a gravy separator. Pour the gravy into a separator and allow it to sit for a few minutes. Some of the fat in the gravy will rise to the top of the glass where you can skim it off easily. Better yet, make a low-fat broth-based gravy or a vegetarian gravy instead.

Lightning Gravy

Ingredients

Directions

  1. In a microwave safe dish heat water and bouillon on high, stirring occasionally until just boiling.
  2. In a small bowl combine the cornstarch and cold water and mix together; stir into the hot broth and cook on medium for about 1 minute, or until thick, stirring at 30 second intervals.

“This is awesome because it’s low fat, low cal, (for gravy!) and quick,” “I added a black pepper and a small pinch of ground sage.”

Lightning Gravy
Photo by Marianne

 

Slimmed-Down Sides

Instead of loading up your mashed potatoes with lots of butter and cream, add some of the starchy water you used to boil the potatoes. The starchy water will give your mashers a low-cal creamy texture and help cut back on fat.

You can also add turkey or chicken broth, evaporated skim milk, or fat-free sour cream to your mashed potatoes. For extra flavor, stir in roasted garlic and herbs. For added nutrition, add pureed cooked cauliflower, parsnips, or turnips — or replace the potatoes entirely with Mashed Parsnips or Mashed Turnips.

Slow Cooker Mashed Potatoes and Cauliflower

Ingredients

Directions

  1. Combine potatoes and chicken broth in a slow cooker.
  2. Cook potatoes on Low for 3 hours. Add cauliflower and continue cooking on Low another 3 hours.
  3. Stir milk, butter, sour cream, black pepper, garlic powder, paprika, and salt into the potato mixture. Mash with a potato masher or blend with an immersion blender to desired consistency.
  4. Continue cooking until hot, about 10 minutes more.

 

“This was good and a great way of adding extra veggies into a meal,”  I had mine along side some corn and stuffing. It was the perfect accompaniment and easy to make.”

Slow Cooker Mashed Potatoes and Cauliflower
Photo by bd.weld

Cndied sweet potato casseroles in favor of a low-fat, naturally-sweetened sweet potatoes. Try a cranberry relish or cut down on the amount of sugar in your cranberry sauce by adding fruit juices or apple sauce.

Twice Baked Sweet Potatoes with Ricotta Cheese

 

Ingredients

Directions

  1. Preheat oven to 400 degrees F (200 degrees C). Pierce potatoes with a fork and bake until soft, about 1 hour. Remove from oven and cool until potatoes can be handled, about 20 minutes.
  2. Reduce oven temperature to 350 degrees F (175 degrees C). Grease a large baking sheet.
  3. Meanwhile, place olive oil in small skillet over medium heat. Add shallots and cook and stir until softened and beginning to brown, about 10 minutes. Set aside.
  4. Cut potatoes in half lengthwise and scoop out pulp, leaving a thin shell. Set shells aside. Place pulp into a blender or food processor and blend until smooth. Add ricotta, salt, pepper, ginger, and sugar to the blender; blend until smooth.
  5. Return potato mixture to a bowl; stir in shallots, Parmesan cheese, and sage. Spoon mixture back into potato skins. Place potatoes on prepared baking sheet.
  6. Bake until heated through, about 30 minutes.

“These were absolutely fabulous,” says “We aren’t fond of sweet potato dishes that have a lot of added sugar, so this was really to our taste.”

Twice Baked Sweet Potatoes with Ricotta Cheese
Twice-Baked Sweet Potatoes with Ricotta Cheese

y, where it absorbs fat from the turkey as it bakes. It’s hard to slim down a stuffing recipe, so take a small serving if it’s your Thanksgiving favorite. If you can avoid recipes using too much sausage or bacon; wild rice and grains are more nutritious than bread stuffings.

Cranberry, Sausage and Apple Stuffing

Ingredients

Directions

  1. Cook and stir sausage in a large skillet over medium heat, crumbling coarsely, for about 10 minutes. Remove sausage to a large bowl with a slotted spoon. Empty pan of grease.
  2. Into the same pan melt the butter. Add the leeks or onions, apples, celery and poultry seasoning; cook until softened, about 10 minutes. Add the rosemary, dried cranberries and cooked sausage. Mix all with the dried bread cubes. Season to taste with salt and pepper. Moisten with the chicken stock.
  3. Stuff turkey with about 5 cups for a 14 pound turkey. Add additional chicken stock to moisten stuffing if needed. Remaining stuffing can be baked in a covered buttered casserole at 350 degrees F (175 degrees C) for about 45 minutes. Uncover and bake for another 15 minutes to brown top.

 

LivinOurLuvSong. “I left out the sausage and used veggie broth. I baked it in a pan and it was perfect.”

Cranberry, Sausage and Apple Stuffing
Photo by alexandra5

Crustless Pumpkin Pie

Most of the fat in a pie comes from the crust. Try a crust-free pumpkin pie recipe or a reduced-fat graham cracker crust.

Pumpkin Pie Squares

Ingredients

 

Directions

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. In a medium bowl, cream together butter and brown sugar. Mix in flour. Fold in oats. Press into a 9×13 inch baking dish.
  3. Bake in preheated oven 15 minutes, until set.
  4. In a large bowl, beat eggs with white sugar. Beat in pumpkin and evaporated milk. Mix in salt, cinnamon, ginger and cloves. Pour over baked crust.
  5. Bake in preheated oven 20 minutes, until set. Let cool before cutting into squares.

 

“This is a great recipe,” raves LAURA J JOHNSON. “It makes homemade pumpkin pie much easier and it tastes great.”

Pumpkin Pie Squares
Photo by CC
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Foods, Uncategorized

Sweet Potato Chips

Health and Wellness Associates

EHS Telehealth 

  Sweet Potato Chips

 

sweetpotatochips

Ingredients:

  • 2 large sweet potatoes
  • 2 teaspoons coconut oil (optional)
  • ¼ teaspoon sea salt
  • ¼ teaspoon garlic powder
  • ¼ teaspoon cumin
  • ¼ teaspoon paprika
  • ¼ teaspoon chili powder
  • ⅛ teaspoon cayenne (optional)

Directions:

Preheat the oven to 250°F. Using a mandoline or knife, slice the sweet potatoes into very thin rounds, approximately 1/16-inch thick if possible and no thicker than 1/8 inch. Make sure they are even and thin though not transparent. Bring a pot of water to boil. Place the sweet potato slices into the boiling water and return to a simmer over medium heat. After 5 minutes, remove the sweet potatoes and drain the water.

Combine the sea salt, garlic powder, cumin, paprika, chili powder, poultry seasoning, and cayenne in a small bowl. Lightly grease two baking trays with coconut oil. Arrange the sweet potato slices on the trays so that they are not overlapping. Brush the tops of the sweet potatoes lightly with more coconut oil. Sprinkle the spice mix generously over the top of the slices.

Bake the sweet potatoes for 25 minutes. Remove the trays from the oven and set the slices that are already crispy to one side. Return the trays back to the oven for 5 more minutes and then check to remove the crispy chips again. If needed, bake remaining slices 3 to 5 minutes more. Note that the chips might not appear crispy when first removed from the oven, though should crisp up as they cool.

Serve sweet potato chips alongside guacamole, or enjoy them plain! Their crunchiness is at its peak within a few hours of making.

Makes 1 to 2 servings

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Sweet Potato Fudge

sweetpotatofudge (1)

Sweet Potato Fudge

 

 

2 cups sweet potato, cooked and puree

 

1/2 cup raw, unsweetened, shredded coconut

 

1/2 cup coconut oil, gently melted

 

1/2 cup cocoa powder

 

1 tsp vanilla

 

dash of sea salt

 

Blend all ingredients together in a food processor.

 

Line an 8×8 casserole dish with parchment paper or wax paper.

 

Press fudge into pan.

 

Sprinkle shredded coconut over fudge and press into place with the back of a spoon.

 

Place in the fridge for 1 hour to set.

 

Cut into squares.

 

This recipe is also good with one walnut or pecan pressed into each square before it sets.

 

 

 

Happy Holidays

 

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Sweet Potato Casserole

Sweet-Potato-Casserole_EXPS_TGCBBZ_3234_D05_10_1b

SWEET POTATO CASSEROLE RECIPE

 

INGREDIENTS

CASSEROLE:

2-1/4 to 2-1/2 pounds (about 4 cups) sweet potatoes, cooked, peeled and mashed

1/3 cup butter, melted

2 eggs, beaten ( adding protein is smart when you use sugar)

1/2 cup milk

1 teaspoon vanilla extract

1/2 cup sugar or sugar substitute

TOPPING:

1/2 cup chopped nuts

1/2 cup flaked coconut

1/2 cup packed brown sugar

3 tablespoons butter, melted

 

DIRECTIONS

In a large mixing bowl, combine mashed potatoes, butter, eggs, milk, vanilla extract and sugar. Spread into a greased 1-1/2-qt. casserole. For topping, combine all ingredients and sprinkle over potatoes. Bake at 375° for 25 minutes or until heated through. Yield: 6-8 servings.

 

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Sweet Potato Bread

sweetpotatoebread

Sweet Potato Bread

 

Ready in: 1 hour and 10 minutes Serves: 1 (9- by 5-inch) loaf

 

■ 2 tablespoons coconut oil

■ 2 large sweet potatoes, peeled and thinly sliced ■ 1⁄2 cup coconut flour

■ 1 tablespoon ground cinnamon

■ 1 teaspoon ground nutmeg

■ 1⁄2 teaspoon ground mace

■ 1 teaspoon baking soda

■ 1 teaspoon baking powder

■ 1/8 teaspoon sea salt

■ 4 large eggs

■ 1⁄2 cup almond butter

■ 4 tablespoons unsalted, grass-fed butter, melted ■ 1 teaspoon organic almond extract

 

Step 1: Preheat the oven to 350°F. Grease a 9- by 5-inch loaf pan with the coconut oil. Cut a piece of parchment paper to fit in the bottom of the pan and lay the parchment in the pan.

 

Step 2: Place the sweet potato slices in a medium saucepan and cover with about 1 inch filtered water. Bring to a boil over high heat and cook until tender, about 5 minutes. Drain the potatoes in a colander, then return the slices to the saucepan. Using a potato masher, mash the potatoes until smooth and allow to cool to room temperature.

Step 3: In a bowl, combine the coconut flour, cinnamon, nutmeg, mace, baking soda, baking powder, and salt.

 

Step 4: In a large bowl, whisk the eggs until combined. Add the mashed sweet potatoes and the almond butter, melted butter, and almond extract and whisk gently until well combined. Add the coconut flour mixture and mix with a rubber spatula until evenly moistened. Pour the batter into the prepared loaf pan and bake until a toothpick inserted into the center comes out clean, 50 to 60 minutes.

 

Step 5: Invert the bread out of the pan onto a wire rack and allow to cool completely. Cut the loaf into 1-inch slices and serve. Store tightly wrapped in plastic wrap at room temperature for up to 4 days.

 

Nutritional analysis per serving (1 slice): Calories: 405, Fat: 19 g, Saturated Fat: 7 g, Cholesterol: 95 mg, Fiber: 43 g, Protein: 9 g, Carbohydrates: 70 g, Sodium: 323 mg

 

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Foods, Uncategorized

Sweet Potato Pie, Paleo Style

sweetpotatoepie

 

Sweet Potato Pie     Paleo Style

 

Ingredients

(Makes 1 x 9″ pie)

1lb 3oz sweet potatoes, peeled and chopped

½ c coconut cream (taken from the top of a can of coconut milk placed in the fridge overnight)

½ c applesauce

½ – ¾ coconut palm sugar, to taste

½ tsp cinnamon

¼ tsp nutmeg

5 egg yolks

salt

1x 9” Pie Crust, for your needs

1 c chopped pecans

1 Tbsp maple syrup

 

Method:

Preheat oven to 350º.

Steam sweet potatoes until tender, 15-20 min. Remove the sweet potatoes from the steamer and mash.

Combine all ingredients except maple syrup and pecans in a medium bowl. Using an electric mixer, mix until completely combined and well incorporated. Pour filling into prepared crust. Sprinkle pecans evenly over the pie. Drizzle with maple syrup. Bake 50-55 min. Allow the pie to cool completely before serving. Store pie in the refrigerator.

 

Healthy Eating!

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Foods, Uncategorized

Sweet Potato Fudge

sweetpotatofudge

Sweet Potato Fudge

2 cups sweet potato, cooked and puree

1/2 cup raw, unsweetened, shredded coconut

1/2 cup coconut oil, gently melted

1/2 cup cocoa powder

1 tsp vanilla

dash of sea salt

Blend all ingredients together in a food processor.

Line an 8×8 casserole dish with parchment paper or wax paper.

Press fudge into pan.

Sprinkle shredded coconut over fudge and press into place with the back of a spoon.

Place in the fridge for 1 hour to set.

Cut into squares.

This recipe is also good with one walnut or pecan pressed into each square before it sets.

 

Happy Holidays

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Foods, Health and Disease, Uncategorized

Carrot and Sweet Potato Soup

creamy-carrot-and-sweet-potato-soup

Carrot and Sweet Potato Soup

RECIPE

1 tablespoon olive oil
1 onion, finely sliced
8 large carrots, roughly chopped

2 medium sweet potatoes, mashed
2 tablespoons dry cooking wine

6 cups vegetable stock (fresh or homemade)

Large handful of fresh chopped cilantro (coriander)

4 tablespoons creme fraiche (note: use low fat plain yoghurt as an alternative)

Directions

In a large pan heat the olive oil and add the sliced onions. Gently sautee for approximately 5 minutes until soft. Add the carrots and mashed sweet potatoes and cook for another 5 minutes (stirring often).

Now add the stock and bring the soup to a boil. Reduce the heat and simmer for approximately 25 to 30 minutes or until carrots are tender and liquid has reduced. Remove from heat and allow to slightly cool. Place the soup mixture in a food processor or blender if you prefer a smooth soup, a little less if you prefer a chunkier texture. Place the soup back in the pan and gently heat again. Season with salt and pepper and serve garnished with a the fresh cilantro and a dollop of creme fraiche in each bowl.

Health benefits

-Carrots contain over 16 vitamins and minerals including vitamin A,B6,C and K and minerals manganese, copper and biotin. They contain powerful anti-oxidant properties and are known to assist a healthy cardiovascular system and even prevent cancer. Carrots are well known for their ability to improve vision due to their high content of beta-carotene. Beta-carotene is converted into vitamin A upon consumption and is a strong preventer against cancer types, high blood pressure and forms of heart disease.

– Onions are also a great source of vitamins and minerals including vitamin B1,B6 and C and minerals manganese, biotin and phosphorus. Onions have anti-inflammatory properties that are great for supporting your immune system and protecting against disease. Onions belong to a family of vegetables called “Allium” which have been linked to the decrease of multiple types of cancer.

– Sweet potatoes contain vitamins A,B6 and C and minerals potassium, manganese andcopper. They have strong anti-inflammatory and anti-oxidant properties. Sweet potatoes are low in fat and high in fibre, making it a healthy addition to any meal as they support healthy digestion. By selecting orange coloured sweet potatoes you will gain more vitamin A.

-You will find minerals calcium, potassium and magnesium in fresh coriander. Coriander also boasts antioxidant,anti-microbial and anti-bacterial properties making it a powerful medicinal herb for treating many diseases and ailments.

 

Please share with family and loved ones, and call us with your healthcare concerns and personalized healthcare plan.

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Foods

Skillet Sweet Potatoes

skilletsweetpotatoes

Skillet Sweet Potatoes

Serves: 4
Prep time: 15 minutes, Cook time: 26 minutes
Ingredients:

  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon dried rosemary
  • 1/4 teaspoon crushed red-pepper flakes
  • 2 medium sweet potatoes (1-1/2 pounds), peeled and cut into 1/4-inch slices
  • 1/2 cup vegetable broth
  • pinch of salt

Directions:
1. In a large, deep nonstick skillet over medium heat, warm the oil. Add the onion and garlic and cook, stirring often, about 6 minutes, or until tender. Stir in the rosemary and crushed red pepper.
2. Add the sweet potato slices and toss gently to coat with the onion mixture. Add the broth and salt. Bring to a boil. Reduce the heat to medium-low. Cover and simmer, stirring occasionally, about 20 minutes, or until the sweet potatoes are tender when pierced with a fork.

Nutrition facts for Skillet Sweet Potatoes:
CALORIES – 168.6,FAT – 3.6 G,SATURATED FAT – 0.5 G,
CHOLESTEROL – 0 MG,SODIUM – 233.7 MG,CARBOHYDRATES – 32.4 G,TOTAL SUGARS – 7.8 G,DIETARY FIBER – 5 G,PROTEIN – 2.8 G

Foods

Benefits of Sweet Potatoes with Sweet Potato Chips Recipe

sweetpotatoechart

Not only do sweet potatoes taste like a scrumptious dessert, they provide the body with some awesome health benefits. Cutting-edge research on sweet potatoes indicates they have many unique nutritional benefits that help with good health and well-being.  Among these benefits are antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients.

For instance, in several studies from Africa, sweet potatoes were found to contain between 100-1,600 micrograms (RAE) of vitamin A in every 3.5 ounces—enough, on average, to meet 35% of all vitamin A needs, and in many cases enough to meet over 90% of vitamin A needs (from this single food alone).

Interesting Facts about Sweet Potatoes

  • Did you know that some sweet potatoes can also be gorgeous purple color? Often it’s difficult to tell from the skin of sweet potato just how rich in purple tones its inside will be. That’s because scientists have now identified the exact genes in sweet potatoes (IbMYB1 and IbMYB2) that get activated to produce the purple anthocyanin pigments responsible for the rich purple tones of the flesh. The purple-fleshed sweet potato anthocyanins—primarily peonidins and cyanidins—have important antioxidant properties and anti-inflammatory properties. Particularly when passing through our digestive tract, they may be able to lower the potential health risk posed by heavy metals and oxygen radicals.
  • Including some fat when consuming sweet potatoes can be helpful if you want to enjoy the full beta-carotene benefits. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. Of course, this minimal amount of fat can be very easy to include. For instance including extra virgin olive oil, organic grass-fed butter or coconut oil are great choices.
  • Steaming or boiling sweet potatoes may allow your body to get greater nutritional benefits from sweet potatoes. Recent studies show excellent preservation of sweet potato anthocyanins with steaming, and several studies comparing boiling to roasting have shown better blood sugar effects (including the achievement of a lower glycemic index, or GI value) with boiling. Only two minutes of steaming sweet potatoes have been show to deactivate peroxidase enzymes that might otherwise be able to break down anthocyanins found in the sweet potato. In fact, with these peroxidase enzymes deactivated, natural anthocyanin extracts from sweet potato used for food coloring may be even more stable than synthetic food colorings. This benefit isn’t limited to the food’s appearance since the anthocyanins have great health benefits as antioxidants and anti-inflammatory nutrients.
  • Researchers have long been aware of sporamins—storage proteins in sweet potato—but only recently has research shown some of their special antioxidant properties. The potential health benefits of the sweet potato sporamins in helping prevent oxidative damage to our cells should not be surprising since sweet potatoes produce sporamins whenever subjected to physical damage to help promote healing.

Health Benefits of Sweet Potatoes

  • 7 grams fiber per serving
  • contain large amounts of Vitamin B6
  • contain large amounts of potassium
  • rich in beta-carotene
  • good source of manganese
  • anti-oxidant rich
  • anti-inflammatory properties
  • improves blood sugar regulation
  • antibacterial properties
  • antifungal properties
  • supports clear skin
  • helps maintain collagen
  • soothing for the stomach
  • helps prevent constipation
  • helps with emphysema
  • promotes healthy digestive tract
  • may decrease the dangers presented by heavy metals & oxygen radicals
  • best to choose organic sweet potatoes

Difference Between Sweet Potatoes and Yams

It is very easy, especially in the United States to confuse sweet potatoes and yams. However, they are completely different foods that belong to different plant families. The main difference to note is that sweet potatoes are much more available in the United States than are yams.

There are a couple of reasons for this confusion. 1) It is probable for shoppers to find sweet potatoes and yams that look much alike in terms of size, skin color, and flesh color. 2) Our government agencies have allowed the terms “sweet potato” and “yams” to be used somewhat interchangeably on labeling. In many stores you may find bins that are labeled “Red Garnet Yams” and “Jewel Yams” however, the potatoes these bins are actually sweet potatoes. Below are some general rules to follow.

  • In most U.S. groceries, you should assume that you are always purchasing a sweet potato, even if the sign says “yams”.  More than one million sweet potatoes are commercially grown in the United States every year, while commercial production of yams in the United States is rare.
  • Don’t allow the flesh color to make the determination as to whether you are getting a sweet potato or a yam. Both root vegetables come in a variety of colors. You should always assume that you are getting a sweet potato, regardless of flesh color.
  • If you are wanting to purchase a true yam (from the plant genus Dioscorea), visiting a more internationally focused store may be your best bet.

The name “yam” was adopted from “nyami“—the Fulani (West African) word that means “to eat” and that has traditionally been used to refer to yams. Yams are native to Africa and Asia, and unlike potatoes, they have the potential to grow to a much larger size.

From a science perspective, true yam is a root vegetable belonging to the Dioscoreaceae family, which are monocotyledons (or “monocots” for short, with the prefix “mono” referring to the fact that they have only one embryonic seed leaf). Sweet potatoes belong to the Convolvulaceae or morning glory plant family, are dicotyledons (or “dicots” for short, with the prefix “di” referring to the fact that they have two embryonic seed leaves), and are known by the scientific name of Ipomoea batatas. These two root vegetables come from very different parts of the plant world, even though their names are used interchangeably in the United States marketplace.

Spicy Baked Sweet Potato Chips Recipe

Serves 1

Ingredient List

2 small or 1 large sweet potato 1 1/2 tablespoons olive oil 1/4 teaspoon cayenne pepper Himalayan Salt

Directions

Preheat oven to 425 degrees. Peel sweet potatoes &thinly slice crosswise into 3/8 inch thick slices.  If you have a mandoline, use it. Place the sweet potato slices in a bowl. Add olive oil, cayenne pepper & salt to taste & mix well. Spread the slices out on a baking pan in a single layer. Bake about 12 minutes on each side. Carefully checking to make sure the smaller or thinner pieces don’t burn.

Recipe from: http://www.chowvegan.com

References

  • Ahmad MH, Morrison EY, Asemota HN. Food processing methods influence the glycaemic indices of some commonly eaten West Indian carbohydrate-rich foods. Br J Nutr. 2006 Sep;96(3):476-81. 2006.
  • Bahado-Singh PS, Wheatley AO et al. Food processing methods influence the glycaemic indices of some commonly eaten West Indian carbohydrate-rich foods. Br J Nutr. 2006 Sep;96(3):476-81. 2006.
  • Bengtsson A, Brackmann C, Enejder A et al. Effects of Thermal Processing on the in Vitro Bioaccessibility and Microstructure of ‘-Carotene in Orange-Fleshed Sweet Potato. J Agric Food Chem. 2010 Oct 1. [Epub ahead of print]. 2010.
  • Chang WH, Huang YF, Yeh TS et al. Effect of purple sweet potato leaves consumption on exercise-induced oxidative stress, and IL-6 and HSP72 levels. J Appl Physiol. 2010 Sep 23. [Epub ahead of print]. 2010.
  • Choi JH, Choi CY, Lee KJ et al. Hepatoprotective effects of an anthocyanin fraction from purple-fleshed sweet potato against acetaminophen-induced liver damage in mice. J Med Food. 2009 Apr;12(2):320-6. 2009.
  • Failla ML, Thakkar SK and Kim JY. In vitro bioaccessibility of beta-carotene in orange fleshed sweet potato (Ipomoea batatas, Lam.). J Agric Food Chem. 2009 Nov 25;57(22):10922-7. 2009.
  • Han KH, Matsumoto A, Shimada K et al. Effects of anthocyanin-rich purple potato flakes on antioxidant status in F344 rats fed a cholesterol-rich diet. Br J Nutr. 2007 Nov;98(5):914-21. Epub 2007 Jun 11. 2007.
  • Hwang YP, Choi JH, Yun HJ et al. Anthocyanins from purple sweet potato attenuate dimethylnitrosamine-induced liver injury in rats by inducing Nrf2-mediated antioxidant enzymes and reducing COX-2 and iNOS expression. Food Chem Toxicol. 2010 Oct 8. [Epub ahead of print]. 2010.
  • Low JW, Arimond M, Osman N et al. A food-based approach introducing orange-fleshed sweet potatoes increased vitamin A intake and serum retinol concentrations in young children in rural Mozambique. J Nutr. 2007 May;137(5):1320-7. 2007.
  • Ludvik B, Hanefeld M, and Pacini G. Improved metabolic control by Ipomoea batatas (Caiapo) is associated with increased adiponectin and decreased fibrinogen levels in type 2 diabetic subjects. Diabetes Obes Metab. 2008 Jul;10(7):586-92. Epub 2007 Jul 21.
  • Mei X, Mu TH and Han JJ. Composition and physicochemical properties of dietary fiber extracted from residues of 10 varieties of sweet potato by a sieving method. J Agric Food Chem. 2010 Jun 23;58(12):7305-10. 2010.
  • Mills JP, Tumuhimbise GA, Jamil KM et al. Sweet potato beta-carotene bioefficacy is enhanced by dietary fat and not reduced by soluble fiber intake in Mongolian gerbils. J Nutr. 2009 Jan;139(1):44-50. Epub 2008 Dec 3. 2009.
  • Noda N and Horiuchi Y. The resin glycosides from the sweet potato (Ipomoea batatas L. LAM.). Chem Pharm Bull (Tokyo). 2008 Nov;56(11):1607-10. 2008.
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  • The World’s Healthiest Foods. http://www.whfoods.org