What Is The Difference Between A Sweet Potato And A Yam?

July 15, 2017 at 5:05 AM | Posted in sweet potatoes | Leave a comment
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I was curious was there a difference between a Sweet Potato and Yam? The answer: YES. I came across the Sweet Potato website (http://www.ncsweetpotatoes.com/) and found the answer. I’ve also found an excellent website that gives you everything you need to know about the Sweet Potato along with a good selection of recipes. Enjoy and check the site out!

Yam vs. Sweet Potato:

A true yam is a starchy edible root of the Dioscorea genus, and is generally imported to America from the Caribbean. It is rough and scaly and very low in beta carotene.

Depending on the variety, sweet potato flesh can vary from white to orange and even purple. The orange-fleshed variety was introduced to the United States several decades ago. In order to distinguish it from the white variety everyone was accustomed to, producers and shippers chose the English form of the African word “nyami” and labeled them “yams.”

Today the U.S. Department of Agriculture requires labels with the term ‘yam’ to be accompanied by the term ‘sweet potato.’ Despite the label regulations, most people still think of sweet potatoes as yams regardless of their true identity.

http://www.ncsweetpotatoes.com/sweet-potatoes-101/difference-between-yam-and-sweet-potato/

Grilled Sweet Potatoes & Honey Glazed Chicken Breasts

June 7, 2012 at 1:42 PM | Posted in chicken, diabetes, grilling, low calorie, low carb, sweet potatoes | Leave a comment
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A couple of low calorie great grilling ideas for you weekend!

Grilled Sweet Potatoes

Ingredients

1 lb Sweet Potatoes, cut lengthwise into ¼” slices
1 tbsp Worcestershire sauce
1 tbsp Red Wine Vinegar
3 tbsp Hunt’s Ketchup
1 tsp Chili Chipotle Powder
1/2 tbsp Smoked Ground Cumin
1 tbsp of Cilantro Dried Flakes
1/2 tsp Black Pepper and Sea Salt, to taste

Instructions

*Set the grill the medium-hot fire/heat; spray grill rack with Pam nonstick cooking spray.
*In a large bowl, combine all ingredients except the potatoes. Mix well.
*Add potato slices into bowl, and toss well, making sure to coat each potato slice thoroughly with the sauce.
*Grill potatoes about 5” from the flame, turning often, and brushing with sauce , until browned and crispy on the outside, but tender on the inside – about 10 – 12 minutes.
Honey Glazed Chicken Breasts

Ingredients

2 tablespoons Lime Juice
2 tablespoons Low Sodium Soy Sauce
1/2 teaspoon freshly chopped Ginger
1 teaspoon fresh Cilantro
1/4 teaspoon Frank’s Red Hot Sauce, to taste
4 Chicken Breasts, rinsed and dried
2 tablespoons Honey
2 tablespoons Heinz Tomato Sauce
Garnish
1 bunch fresh Green Onions, sliced

Directions

*To make marinade, mix together lime juice, soy sauce, ginger, Frank’s Red Hot Sauce or to taste and cilantro.
*Coat Chicken Breasts with marinade mixture.
*Allow to marinate in the refrigerator for 6 to 12 hours.
*Mix honey, tomato sauce and 2 tablespoons of marinade.
*Drain the Chicken Breasts and grill for 8 minutes.
*Brush with honey mixture and grill for another 2 minutes.
*Turn the Breasts over, brush with more of the honey mixture and grill for another 9 minutes or until Chicken reads 165 degrees
Garnish with Green Onions.

Bunyan’s Diabetic Sweet Potato Gingersnap Cheesecake with Maple-Whipped Cream

August 27, 2011 at 2:16 PM | Posted in baking, dessert, diabetes, diabetes friendly, Food, sweet potatoes | 2 Comments
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Came across this one from Just A Pinch web site and had to pass it along, Thank you Chef Paul! I left the link at the end of the post where you can see this recipe and more of Paul Bushay “Cooked to Perfection”.

Bunyan’s Diabetic Sweet Potato Gingersnap Cheesecake with Maple-Whipped Cream

Ingredients
CRUST:
1 1/2 c     crushed gingersnap cookie crumbs
1 1/2 Tbsp     splenda blend
4 Tbsp     melted butter (don’t use margarine. it doesn’t work.)
CHEESECAKE:
4, 8 oz     packages of neufchatel cream cheese (1/3 less fat), room temperature
1/2 c     splenda blend
2 tsp     pumpkin pie spice mixture
1, 15 oz     can of sweet potatoes in light syrup
3 lg     eggs
1 Tbsp     vanilla
MAPLE-WHIPPED CREAM:
2 tsp     sugar-free maple syrup
1 c     whipping cream

Directions
1
To make the Crust:
2
Preheat your oven to 350 degrees. Get out your 9-inch springform pan. Put the crumbs, Splenda blend and margarine in the pan. Mix with a fork until the butter is completely mixed into the crumbs and the Splenda sort of disappears into the mixture. Pat this mixture with your fingers into the bottom of the pan and partially up the sides of the pan. It should come up the side a half inch or more. You don’t have to be too precise. Bake for 8 to 9 minutes until set. Let cool.
3
To make the Filling:
4
First drain the sweet potatoes in a colander. Put the sweet potatoes in a food processor and whiz them to make a puree. You can add up to a half cup of water to make the potato puree smooth. Sometimes you need a little liquid to get the processor started in its chopping process.
5
In a large bowl, put in your cream cheese, Splenda blend, sweet potato puree mixture, spice, and one egg. Mix for one minute, stopping the mixer to scrape down the sides. Add the next egg and mix another minute. Add the last egg and the vanilla and mix one more minute. This makes your filling nice and fluffy. Pour this over your crust. Level it with your spatula
6
Wrap your cheesecake pan in two layers of aluminum foil. You want to seal it good and tight so no water will get in. Wrap the bottom and up the sides. Set the pan in a larger roasting pan and then add water so the water level will be one inch up the side of the cheesecake. Bake at 350 degrees for 1 hour and 45 minutes until the cheesecake is set. Remove the cheesecake from the water pan and put it back in the oven (now turned off) with the door open for 15 more minutes so the cheesecake cools down slowly. Then let it cool on the counter. Take off the aluminum foil side cover. Finally, chill the cheesecake in the refrigerator overnight before serving. You can put a loose covering of plastic wrap on top of the cheesecake after it has cooled on the counter so it doesn’t soak up any refrigerator flavors.
7
To make Whipped Cream:
8
Whip your cream as usual. Instead of adding vanilla or sugar when the cream reaches soft peaks, add the syrup and continue beating until stiff peaks form. Make the whipped cream right before you serve.
9
To serve
10
Take a sharp knife and slide it along the edge of the cheesecake to make sure it is loosened from the pan edge. Place it on your platter and unlock the springform to release the cheesecake. Gently lift off the outer ring. Clean up any little crumbs or messy edges. Slice your cheesecake with a very sharp knife that has been dipped in warm water and wiped off with a towel. This will make a very smooth cut.
11
The cheesecake will taste best on days 2 through 4. As the days progress, the cheesecake flavor intensifies. Depending on the humidity in your refrigerator, your crust might start to get soggy, but the cheesecake will still taste good. As with all cheesecakes, I recommend taking it out of the refrigerator at least 15 to 30 minutes or even longer before you serve it. The colder it is, the less the flavors come through. Savor each bite by rolling it over on your tongue. Yum!

http://www.justapinch.com/recipe/chefbunyan/bunyans-diabetic-sweet-potato-gingersnap-cheesecake-with-maple-whipped-cream/cake?k=Bunyan%27s+Diabetic+Sweet+Potato+Gingersnap+Cheesecake+with+Maple+Whipped+Cream&p=1&o=r

Sweet Potato Biscuits

March 13, 2011 at 8:46 PM | Posted in baking, diabetes, Food, low calorie, low carb, sweet potatoes | 3 Comments

From diabetic recipes web site, a low calorie, low carb Biscuit treat. Sweet Potato at that!  Passed along to me from Tricia.

Ingredients

(makes 18 biscuits)

Butter-flavored cooking spray or baking parchment paper
2 1/2     Cups  sifted Unbleached All-Purpose Flour
2     Tablespoons Brown Sugar substitute
2     Teaspoons  Baking Powder
1     Teaspoon  Baking Soda
1/2     Teaspoon  Ground Nutmeg
1/2     Teaspoon  Salt
1/2     Teaspoon  Granulated Sugar
1/4     Cup Canola Oil
3/4     Cup  + 2 tablespoons Cultured Nonfat Buttermilk
3/4     Cup  mashed cooked Sweet Potato

1. Preheat oven to 425°F.  Lightly spray a nonstick baking sheet with cooking spray or line with parchment paper.
2. In a large bowl, combine flour, brown sugar, baking powder, baking soda, nutmeg, salt, and sugar.
3. In a large measuring cup, combine oil, buttermilk, and mashed sweet potato. Add to the dry ingredients and mix until just combined. (The dough will be quite dry).
4. Transfer dough to a floured work surface. Knead a few times and pat to 1 inch  thickness rectangle about 8 inches X 5 inches. Dip a sharp knife in flour, then cut the dough into thirds lengthwise. Then cut each long strip into 6 equal pieces, making 18 squares in all. Transfer biscuits to prepared baking sheet.
5. Bake about 12 to 13 minutes, until tops are golden and firm to the touch. Serve warm.

Per biscuit:     104 calories (29% calories from fat), 2 g protein, 3 g total fat (0.4 g saturated), 16 g carbohydrate, 1 g dietary fiber, trace cholesterol, 204 mg sodium
Exchanges:     1 carbohydrate (1 bread/starch), 1/2 fat
http://www.diabetic-recipes.com/

Sweet Potato Pie

February 26, 2011 at 9:33 PM | Posted in baking, dessert, Food, low calorie, low carb, sweet potatoes | 1 Comment

Sweet Potato Pie

(makes 10 servings)

3    Tablespoons reduced-fat margarine, softened
1/4  Cup  packed light brown sugar
1/2  Teaspoon ground cinnamon
1/4  Teaspoon ground nutmeg
1/4  Teaspoon  ground ginger
1/4  Teaspoon  salt
1/8  Teaspoon  ground allspice
1     Large egg yolk
2     Cups  mashed cooked sweet potatoes
1     Cup  evaporated skim milk
3     Large egg whites
1     9-inch unbaked pie shell

1. Preheat oven to 350°F
2. In a large bowl, beat together margarine, brown sugar, cinnamon, ginger, salt, allspice, and egg yolk. Whisk in sweet potatoes and evaporated milk.
3. In a medium bowl, beat egg whites until stiff. Fold into sweet potato mixture. Pour into unbaked pie shell.
4. Bake 40 to 45 minutes, until a tester inserted in center comes out clean. Cool on a rack until ready to cut into wedges to serve.

Per serving:     203 calories (30% calories from fat), 5 g protein, 7 g total fat (2.3 g saturated fat), 32 g carbohydrates, 1 g dietary fiber, 26 mg cholesterol, 203 mg sodium

Southwest Salmon and Sweet Potatoes

December 14, 2010 at 10:05 PM | Posted in diabetes, low calorie, low carb, salmon, sweet potatoes | Leave a comment

Another tasty recipe from Diabetic Living On Line, Southwest Salmon and Sweet Potatoes

Using foil packets to steam foods–rather than cooking them in butter or oil–helps trim calories and fat. This salmon and sweet potato combo is a delightful example.

SERVINGS: 4 servings
CARB GRAMS PER SERVING: 21

4     5-ounce fresh or frozen skinless salmon fillets
12     ounces sweet potatoes, scrubbed and cut crosswise into 1/8- to 1/4-inch-thick slices
2     teaspoons canola oil
1/2     teaspoondried oregano, crushed
1/2     teaspoon ground ancho chile pepper or chili powder
1/2     teaspoon ground cumin
1/4     teaspoon salt
1/4     teaspoon ground black pepper
Nonstick cooking spray
1     medium orange, peeled and coarsely chopped

1. Preheat oven to 350°F. Thaw fish, if frozen. Rinse fish and pat dry with paper towels; set aside. In a medium bowl, toss sweet potato slices with oil. In a small bowl, combine oregano, chile pepper, cumin, salt, and black pepper. Sprinkle 1 teaspoon of the oregano mixture evenly on the salmon. Add remaining oregano mixture to sweet potatoes and toss to coat.

2. Tear off four 18-inch squares of heavy foil. Lightly coat one side of each foil square with nonstick cooking spray. In the center of each foil square, arrange one-fourth of the sweet potato slices, overlapping slightly. Top each sweet potato mound with a salmon fillet and arrange orange pieces atop salmon.

3. For each packet, bring up two opposite edges of a foil square and seal with a double fold. Fold ends to completely enclose fish and vegetables, leaving space for steam to build. Place the packets, seam sides up, on a very large baking sheet.

4. Bake for 30 to 35 minutes or until fish flakes easily when tested with a fork and sweet potatoes are tender. Open the packets carefully when checking doneness. Transfer contents of each packet to a dinner plate.

Nutrition Facts Per Serving:

* Servings: 4 servings
* Calories369
* Total Fat (g)18
* Saturated Fat (g)3
* Monounsaturated Fat (g)7
* Polyunsaturated Fat (g)6
* Cholesterol (mg)83
* Sodium (mg)280
* Carbohydrate (g)21
* Total Sugar (g)7
* Fiber (g)4
* Protein (g)30
* Vitamin C (DV%)41
* Calcium (DV%)6
* Iron (DV%)6
Diabetic Exchanges
* Starch (d.e.)1.5
* Lean Meat (d.e.)4
* Fat (d.e.).5

http://www.diabeticlivingonline.com/

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