November 2024 Newsletter Recipe
Whole yams baked in the oven are sweet and satisfying on their own. This recipe takes the creamy, soft baked yam and mashes it with butter, honey, and lime juice to enhance the nutty taste and sweetness and to brighten the earthy flavor.
Yams – considered a superfood because of their dense nutrients – are a good source of energy and low on the glycemic index so that they won’t elevate blood sugar levels, and a good source of vitamin C, vitamin B6, potassium, manganese, copper, dietary fiber, and antioxidants. Yams increase nutrient absorption in the body, improve cognitive ability, aid digestion, and delay the aging process.
Photo Source: queenofmykitchen.com
Ingredients:
- 3 lbs (1.35 kg) yams
- ¼ cup (60 mL) butter
- 2 tbsp (30 mL) honey or maple syrup
- Juice of 2 limes
- 1 ½ tsp (7.5 mL) salt
Instructions:
Wash the yams and poke each one with a fork. Place on a baking dish and add a cup of water to the dish (this will keep the yams from drying out).
Roast at 400°F (200°C) for 1 hour, until they are puffy and soft. Remove and cool to a comfortable handling temperature.
Peel the yams, place them in a bowl, and add all the ingredients. Mash until well combined.
Season to taste with salt and pepper. For a silkier texture, blend in a food processor.
To reheat, spread in a baking dish and bake for 15-20 minutes until heated through.
Serve hot. Serves 6-8.
Recipe adapted from healthy-quick-meals.com