When it comes to the holidays, side dishes often steal the spotlight. While creamy mashed potatoes and buttery rolls might be classics, this year, it’s time to elevate your festive spread with a superstar: yams! Not only are they delicious and versatile, but yams are also packed with health benefits that make them a smart—and tasty—alternative to some traditional sides.
Why Yams Deserve a Seat at Your Table
- Nutrient Powerhouse
Yams are rich in essential vitamins and minerals. They’re an excellent source of vitamin C, which can boost your immune system during the chilly holiday season, and vitamin B6, known for its role in brain health and energy production. Plus, yams are packed with potassium, which helps maintain healthy blood pressure levels.
- High in Fiber
The natural fiber in yams supports digestion, keeping you feeling satisfied longer. This can be a lifesaver when you’re surrounded by endless platters of holiday goodies.
- Natural Sweetness Without the Guilt
Unlike refined sugars, yams offer a natural sweetness that won’t leave you crashing later. They have a low glycemic index, making them a great option for those looking to manage blood sugar levels.
- Antioxidant Rich
Yams contain antioxidants like beta-carotene and manganese, which can combat holiday stress by protecting your cells from damage caused by free radicals.
Yams: A Culinary Chameleon
One of the best things about yams is their versatility. Whether you prefer them roasted, mashed, or even in a casserole, they can be dressed up or down to suit any occasion.
- Classic Roasted Yams: Toss yam slices with olive oil, cinnamon, and a sprinkle of nutmeg before roasting for a warm and comforting side.
- Mashed Yams: Swap out traditional mashed potatoes for creamy mashed yams with a touch of coconut milk and a dash of vanilla.
- Yam Casserole: Make a healthier version of the classic casserole with a crunchy pecan topping and just a drizzle of honey.
A Holiday Tradition with a Healthy Twist
Yams have long been a holiday staple in many cultures, and for good reason! They offer a perfect balance of flavor and health benefits, making yams a dish everyone can enjoy. And let’s not forget their vibrant orange hue—it’s like having a little sunshine on your plate, brightening up your holiday spread.
So this season, skip the calorie-laden sides and let yams be the hero of your table. With their natural goodness and endless culinary possibilities, they’ll keep your guests coming back for seconds—guilt-free!
Candied Yams
A bit of margarine and some orange juice make this dish sweet.
| Ingredients | ||
|
||
Directions
- Preheat oven to 350 °F.
- Cut yams in half and boil until tender, but firm (about 20 minutes). When cool enough to handle, peel and slice into ¼-inch thickness.
- In a small bowl, combine brown sugar, flour, salt, cinnamon, nutmeg, and grated orange peel.
- Place half of sliced yams in a medium-sized casserole dish. Sprinkle with half of the spiced
sugar mixture. Dot with half the amount of margarine.
- Add second layer of yams, topping with the rest of the ingredients. Add orange juice.
- Bake uncovered for 20 minutes.
Recipe source: Heart Healthy Home Cooking African American Style: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services recipes
Want more recipes? Subscribe to our blog and get them delivered right to your inbox.