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.
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 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.
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
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
|1 1/2 lbs||sweet potatoes or yams (peeled)|
|4 Tbsp||reduced fat mayonnaise|
|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.
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|
|Total Carbohydrates 50g||17%|
|Dietary Fiber 8g||31%|
|Vitamin A 7%||Vitamin C 51%|
|Calcium 4%||Iron 11%|
|Vitamin K 50 mcg||Potassium 1443 mg|
|Magnesium 61 mg|