Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

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


"How often when they find a sage, As sweet as Socrates or Plato; They hand him hemlock for his wage, Or bake him like a sweet potato!"
-Don Marquis, Author

The refrigerator light goes on...

The yams are a great variation on a traditional potato salad. They’re sweet and this goes great with the mayonnaise and the green onions. I love the fresh oregano flavor in this but your favorite herb will do as well.

Pumpkin Seeds

The Mexicans call pumpkin seeds pepitas and you can find them in the market in many different forms. The raw white hulled seeds are harder to work with so I never buy them (let someone else shell your nuts for you).

The seed kernel is a medium gray/green color and you can find them both raw and roasted. They are often salted or spiced so check the package carefully. As with most seeds they are high in fat but pepitas are very high in monounsaturated fat with 4 grams per ounce. Because of the fat content they will turn rancid more quickly and I buy only what I need. They will freeze fairly well for about 3 months.

1 ounce raw pumpkin seeds = 153 calories, 13g fat, 2g sat fat, 4g mono fat, 7g protein, 5g carbohydrates, 5mg sodium, 0mg cholesterol


Sweet Potato Salad

Servings = 4 | Serving size =about 1 cup

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

This recipe makes great leftovers

3 quarts water
1 1/2 lbs sweet potatoes or yams (peeled)
4 Tbsp reduced fat mayonnaise
1/4 tsp salt
2 Tbsp fresh oregano (coarsely chopped)
2 green onions (sliced thinly)
2 Tbsp pumpkin seeds (pepitas)

Place the water in a large stock pot over high heat.

Quarter the potatoes and add to the stock pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering.

Cook the potatoes about 15 – 20 minutes until slightly soft in the middle.

Remove from heat and drain water. Let the potatoes cool a bit and then cut into a large dice. Add them to a medium mixing bowl with the mayonnaise, salt, oregano, green onions and pumpkin seeds.

Fold together gently until well blended and chill for at least an hour.

Nutrition Facts

Serving size = about 1 cup

Servings = 4


Amount Per Serving

Calories 237 Calories from Fat 23
  % Daily Value
Total Fat 3g 4%
    Saturated Fat 1g 3%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 2mg 1%
Sodium 283mg 12%
Total Carbohydrates 50g 17%
    Dietary Fiber 8g 31%
    Sugars 2g  
Protein 4g  
Vitamin A 7% Vitamin C 51%
Calcium 4% Iron 11%
Vitamin K 50 mcg Potassium 1443 mg
Magnesium 61 mg