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The Enlightened Kitchen |
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Show #202
Baked Yams Caribbean
Part One - Carolina Bacardi, of the Bacardi Rum Family, is
our guest in The Enlightened Kitchen. She's here to check out
Marie Oser's healthy tips, techniques, and ingredients. |
Rich in beta-carotene, this flavorful dish is spiked with Bacardi
Dark Rum. You can make this dish a day in advance, store in the
refrigerator, and reheat just before serving. |
Baked Yams Caribbean
Garnish with sliced tomatoes and fresh herbs just before serving.
4 medium Yams, baked and cooled
2 cloves garlic, peeled
1/2 cup SoyQuick
homemade soymilk*
1 (14.5 oz can) Mexican stewed tomatoes
1/2 cup Bacardi Dark Rum
1/2 cup Red
Star Nutritional Yeast
1/2 cup Wholesome
Sweeteners light brown sugar
1/2 teaspoon sea salt
ground nutmeg for garnish
Preheat oven to 400°
Bake yams 1 hour and 15 minutes. Cool.
In a large bowl, mash peeled yams and set aside. Mince garlic
in small cup of Tribest Personal Blender for less than 30 seconds.
Add to the mashed yams with the soymilk, rum, yeast, sugar, and
salt. Mix thoroughly. Spoon into an oven safe, deep dish pie plate
and sprinkle with nutmeg. Bake for 30 minutes or until browning.
Nutrition
Analysis:
per 1/2cup serving Protein 5g, Carbohydrate: 16g, Fiber 4g, Sugars
18 g., Fat 1g, Sat Fat 0g, Cholesterol 0mg, Calcium 81mg, Sodium
160mg. Calories 166
 *Make
delicious homemade soymilk
QUICK!
Watch the video:
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Enlightened
Factoid
Nutritional yeast is rich in B vitamins, including B12, 18 amino acids (complete protein) and contains 15 minerals. A valuable flavor enhancer, nutritional yeast also contains the trace mineral chromium, also known as the Glucose Tolerance Factor (GTF), which is necessary to regulate blood sugar.
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