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Special Diet Information

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

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

Sodium
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.

 

"DO NOT PUT ALL YOUR TRUST IN ROOT VEGETABLES. WHAT THINGS SEEM TO BE MAY NOT BE WHAT THEY ARE." -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. 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 labeled as yams people can become confused. You might find them labeled 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.


 

Baked Yam with Sour Cream

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

Cooking Time: 45 Minutes

This recipe can easily be multiplied and can make good leftovers. Cube and serve in salads or reheat gently.

Baked Yam with Sour Cream recipe from Dr. Gourmet

Ingredients

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

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