Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


-Death, in The Truth, by Terry Pratchett

The refrigerator light goes on...

The thing I like about sweet potatoes is that they offer such great variety. But they’re also great for you with about twice the fiber of a russet potato.

There is some confusion about the difference between sweet potatoes and yams. In the U.S. True yams aren’t widely available and what is marketed as yams are actually sweet potatoes. Because the U.S.D.A. Requires that sweet potatoes be also labelled as yams people can become confused. You might find them labelled either way and the flesh can range from a soft yellow to rich orange.

I like to use the darker orange Jewel yam for my recipes. They are sweet and the flesh moist and creamy.

Sour Creams

There are three types of sour cream on the market now.

The regular version has 5 grams of fat per 2 tablespoons. Of this 3.5 grams are saturated. There are 60 total calories with 50 of them coming from fat.

Reduced or lowered fat sour cream has only 3.5 grams of fat in 2 tablespoons (2.5 saturated). Each serving is 45 calories.

The fat free or non-fat sour cream is just that. Most of the calories are from carbohydrates.

The regular and reduced fat can be used in cooking but even at moderate temperatures the fat free sour cream separates easily. When adding it to hot sauces or soups, cool them first and then add the sour cream, reheating gently.

Sour cream has an insignificant amount of Vitamin K.

2 Tbsp. sour cream = 60 calories, 5g fat, 3.5g sat fat, <1g mono fat, 1g protein, 1g carbohydrates, 15mg sodium, 20mg cholesterol

2 Tbsp. reduced fat sour cream = 45 calories, 3.5g fat, 2.5g sat fat, <1g mono fat, 1g protein, 2g carbohydrates, 20mg sodium, 15mg cholesterol

2 Tbsp. non-fat sour cream = 35 calories, 0g fat, 0g sat fat, 0g mono fat, 2g protein, 6g carbohydrates, 25mg sodium, 5mg cholesterol




Baked Yam with Sour Cream

Servings = 1 | Serving size =1 6-ounce yam with sour cream

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.

Baked yams can make good leftovers. Cube and serve in salads or reheat gently.

1 6-ounce yam
2 Tbsp reduced-fat sour cream
fresh ground black pepper (to taste)
salt (just a sprinkle)

Wash the yam well.

Place the yam on a sheet of aluminum foil and place in the oven. Set the temperature to 325°F.

Bake the potato for about 40 minutes until it is soft. You’ll know because it will give slightly when pinched.

Serve with the butter and goat cheese. Sprinkle just a tiny bit of salt over the top.

Nutrition Facts

Serving size = 6-ounce yam with toppings

Servings = 1


Amount Per Serving

Calories 240 Calories from Fat 30
  % Daily Value
Total Fat 3g 5%
    Saturated Fat 2g 7%
    Monounsaturated Fat 1g
    Trans Fat 0g
Cholesterol 10mg 3%
Sodium 108mg 4%
Total Carbohydrates 49g 19%
    Dietary Fiber 7g 24%
    Sugars 1g
Protein 4g
Vitamin A 8% Vitamin C 48%
Calcium 4% Iron 6%
Vitamin K 4 mcg Potassium 1448 mg
Magnesium 39 mg