Yams and sweet potatoes are a favorite mainstay among the health conscious. Yams and sweet potatoes are basically interchangeable in North America. Both terms pertain to that sweet root crop that’s yellowish to orange in color. Yams and sweet potatoes contain zero fat. They’re also high in vitamin A, potassium, and beta-carotene. These help prevent cardiovascular diseases such as heart attacks and stroke.
You can whip up some scrumptious dishes from yams and sweet potatoes that are perfect as a midday snack. Here are a few ways you can enjoy this healthy, tasty root crop.
Sweet Potato Fritters
These light and crunchy snacks are great for when you get the munchies, and they’re also very easy to cook. Just prepare the following ingredients:
- 2 ¼ cups of flour
- 2 ½ teaspoons of baking powder
- ½ teaspoon of salt for dusting
- 2 tablespoons of sugar
- 1 lightly beaten egg
- 1 cup of fresh milk
- 1 cup of canola or vegetable oil
- 1 large grated sweet potato
In a bowl, sift together the salt, sugar, baking powder, and flour. In a separate bowl, mix the milk and eggs together. Then slowly beat the milk and eggs into the flour mixture until you have a smooth batter. Dip the grated sweet potatoes in your batter, and fry using canola or vegetable oil at a temperature of approximately 375°F. When the fritters are golden brown, scoop them up and place them on a paper towel so the excess oil is drained. This will yield you a steaming plateful of healthy sweet potato fritters.
This is a great dish for dining in or taking to a picnic, because it’s great whether served hot or cold. You can even keep this fresh in the fridge for a good 48 hours before serving. Simply prepare the following ingredients:
- ¼ teaspoon of salt
- 3 teaspoons of olive oil
- 1 small diced white onion
- 1 tablespoon of rosemary (fresh or dried)
- 1 ½ pounds of yams, peeled and cubed
Preheat your oven to 375°F with a pan or skillet inside. Once hot, remove the skillet and sauté the onions in a teaspoon of olive oil. Return your skillet to the oven and wait for 10 minutes, occasionally stirring the onions every 5 minutes. Then add your yams and stir. Leave it in the oven for half an hour, but be sure to stir it every 7 minutes or so. Sprinkle the rosemary on your dish, and cook for another 10 minutes. Once done, remove the skillet from the oven and drizzle 2 teaspoons of olive oil to finish off your yummy yam snack.
Yam or Sweet Potato Chips
If you can’t keep your hands off fast food fare and sinful snacks, this is the best alternative. Prepare the following ingredients:
- 2 pounds of yams or sweet potatoes, peeled and sliced thinly
- 1 ½ teaspoons of sugar
- 1 ½ tablespoons of fresh lemon juice
- 1 ½ teaspoons of melted low-fat butter or margarine
- 1 tablespoon of ground pepper
Put all ingredients together in a bowl until the potatoes or yams are evenly coated with the flavors. Grease a baking sheet, and place the potato or yam slices on it. Bake them in your oven at 350°F for half an hour or until golden brown. This will result in a tasty treat that you can enjoy guilt-free.