Sweet Potato and Yams

My favorite comfort food/snack by far are all varieties of the sweet potato and yam!  It’s yummy, sweet, delicious and satisfying! It tastes great with sweet or savory flavors and you can eat them for breakfast, lunch or dinner and even a snack.  The the icing on the cake are all the health benefits.  I eat all 4 varieties pictured above, to add flavor and texture sometimes I mix all 4 in the same recipe.

In this diary entry we are going to mess around in the kitchen with the sweet potato/yam as a quick and easy option for Superbowl Snacks!

Stuffed Yam/Sweet Potato
IMG_0647

Ingredients:
• 4 medium round yams or sweet potatoes
• 1 cup turkey chili (recipe subject of a later post)
• 1 cup Guacamole (make it fresh or a low salt/sugar store brought version)
• 1 cup Black Beans, rinsed and drained
• 1/4 cup red onion, diced
• 1/2 cup Salsa (make it fresh or choose a low salt/sugar store brought version)
• 1 cup diced tomatoes
• 1 cup corn
• 1/2 cup fat free sour cream
• Cilantro, dried or fresh

Note: Quantities of your ingredients will depend on how many people you are serving

Directions:
1. Poke holes in the potato/yam with a fork, cook for about 8-10 minutes on high for 4 potatoes. If using the oven, bake about 45 minutes at 400°F in the oven.
2. Allow the potato/yam to cool.
3. Creating a pocket for your stuffing, slice the potato lengthwise down the middle.   Hold both ends of the potato/yam and push inward to loosen up the inner potato/yam and widen the mouth.
4. Fill the potato/yam with your favorite toppings. Enjoy!

Baked Sweet Potato/Yam Skins

KL-sweet-potato-skins
Ingredients:
• 4 medium round yams or sweet potatoes
• 2 scallions, thinly sliced
• 1 cup Black Beans, rinsed and drained
• 1/2 cup Salsa – I like medium spice (make it fresh or choose a low salt/sugar store brought version)
• 1 avocado diced
• 1/2 cup fat free sour cream
• Cilantro, dried or fresh

Directions:
1. Position an oven rack in the top of the oven, and preheat to 350°F.
2. Put the sweet potatoes/yams on a rimmed baking sheet, and bake until fork-tender, 40 to 50 minutes. Let cool completely. Note: The potatoes can be baked, cooled and refrigerated a day ahead.
3. Split each in half lengthwise, and scoop out most of the flesh, leaving about a 1/4-inch border all around. Note: Save the scooped-out flesh for making mashed sweet potatoes later.skins
4. Preheat the oven to 400°F. Arrange the potato skins skin-side up, and spray with cooking spray.
5. Bake until the skins are slightly browned, 20 to 30 minutes. Let cool completely, then cut each in half crosswise.
6. Arrange the pieces skin-side down, and add some black beans and scallions. Bake until heated through for 8 to 10 minutes. Remove the potato skins from the oven, top each with some salsa, avocado and sour cream. Sprinkle with cilantro. Enjoy!

Chips/Fries/Wedges

Prep, seasoning and cooking is the same…the difference is how you cut them!

Ingredients:
• 2 medium long yams or sweet potatoes

Savory Seasonings
• 1 tsp. paprika,
• 1 tsp. chili powder
• salt and pepper to taste

Sweet Seasonings
• 1 tsp. cinnamon
• 1/4 tsp. nutmeg
• sugar substitute to taste

Note: Adjust the seasonings measurements to your taste. I’m heavy handed with the paprika, especially smoked paprika! 

Directions:
1. Preheat oven to 400°F. Spray heavy rimmed baking sheet with cooking spray.
2. Pick savory or sweet and mix your seasoning together in a small bowl.
3. Pick how you’d like to cut the sweet potato/yam.
3. Once cut, put the sweet potatoes/yams in a large bowl and toss with the combined seasoning.
4. Place seasoned sweet potatoes/yams on the rimmed baking sheet in a single layer.  Do not over crowd.
4. Put them in the pre-heated oven and baked for 20 minutes, turning after 10 minutes. They are done when a fork easily inserts into them and they loose their stiffness. Note: Total cooking time will vary based on oven and thickness of the sweet potato/yam.
5. Remove from the oven and pair with you favorite low calorie condiment/dipping sauce. Enjoy!

 

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