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Candy-Colored Yams

Make this holiday favorite just as mouth-watering without using the marshmallows or sugar.

Course Side Dish
Cuisine American
Keyword maple syrup, sweet potato
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 4 people
Calories 133 kcal

Ingredients

  • 2 sweet potatoes
  • 2 tbsp maple syrup
  • 1 tbsp butter , organic
  • 1 tbsp orange juice
  • 1 tbsp vanilla extract
  • 1 tbsp cinnamon
  • 1 tbsp nutmeg
  • Himalayan sea salt
  • black pepper

Instructions

  1. Roast maple-glazed red garnet sweet potatoes (often mistakenly called yams) at 350 degrees F (175 degrees C) until tender.

  2. To intensify the natural sweetness, cut your sweet potatoes into one-inch pieces, and lightly coat with virgin olive oil, before you roast them.

  3. Add the maple syrup, organic butter, orange juice, vanilla, Himalayan sea salt, pepper, cinnamon, and nutmeg.

  4. Bake for another 20 minutes.

  5. Take out and present in a serving dish!

Recipe Notes

The Bone Health Bonus

Sweet potatoes are a top source of beta-carotene (the precursor for vitamin A).  And when you add olive oil, the fat significantly increases absorption of beta-carotene. Sweet potatoes' antioxidants, called anthocyanins, have potent anti-inflammatory properties. These are beneficial for bone and joint health:in studies, sweet potatoes reduced NF-kB, iNOS and COX-2–  all of which are markers of inflammation.

Nutrition Facts
Candy-Colored Yams
Amount Per Serving (250 g)
Calories 133 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 2g 10%
Cholesterol 7mg 2%
Sodium 62mg 3%
Potassium 241mg 7%
Total Carbohydrates 23g 8%
Dietary Fiber 3g 12%
Sugars 10g
Protein 1g 2%
Vitamin A 186.2%
Vitamin C 4.5%
Calcium 5.3%
Iron 3.4%
* Percent Daily Values are based on a 2000 calorie diet.