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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Every cloud has its silver lining but it is sometimes a little difficult to get it to the mint."
-Don Marquis, Writer

The refrigerator light goes on...

I love plain mashed yams, but the hint of peppermint makes these sweet and savory and a bit spicy.

Sour Creams

There are three types of sour cream on the market now.

The regular version has 5 grams of fat per 2 tablespoons. Of this 3.5 grams are saturated. There are 60 total calories with 50 of them coming from fat.

Reduced or lowered fat sour cream has only 3.5 grams of fat in 2 tablespoons (2.5 saturated). Each serving is 45 calories.

The fat free or non-fat sour cream is just that. Most of the calories are from carbohydrates.

The regular and reduced fat can be used in cooking but even at moderate temperatures the fat free sour cream separates easily. When adding it to hot sauces or soups, cool them first and then add the sour cream, reheating gently.

Sour cream has an insignificant amount of Vitamin K.

2 Tbsp. sour cream = 60 calories, 5g fat, 3.5g sat fat, <1g mono fat, 1g protein, 1g carbohydrates, 15mg sodium, 20mg cholesterol

2 Tbsp. reduced fat sour cream = 45 calories, 3.5g fat, 2.5g sat fat, <1g mono fat, 1g protein, 2g carbohydrates, 20mg sodium, 15mg cholesterol

2 Tbsp. non-fat sour cream = 35 calories, 0g fat, 0g sat fat, 0g mono fat, 2g protein, 6g carbohydrates, 25mg sodium, 5mg cholesterol

 

 


 

Mashed Yams with Mint



Servings = 2 | Serving size =about 1 1/2 cups

Cooking Time = 50 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7.

This recipe can be divisible by 2.

This recipe does not make very good leftovers.

10 ounces yams
1/8 tsp salt
6 large fresh mint leaves (minced)
1 tsp unsalted butter
2 Tbsp reduced fat sour cream
1 tsp maple syrup
fresh ground black pepper (to taste)

Preheat the oven to 325F.

Place the yams in the oven and roast for about 40 minutes.

Remove the yams and place in a bowl with the salt, mint, butter, sour cream, maple syrup and pepper.

Using a fork, mash the yams until smooth and blended with the other ingredients.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 2

.

Amount Per Serving

Calories 231 Calories from Fat 35
  % Daily Value
Total Fat 4g 6%
    Saturated Fat 2g 12%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 13mg 4%
Sodium 168mg 7%
Total Carbohydrates 47g 16%
    Dietary Fiber 6g 23%
    Sugars 8g  
Protein 3g  
Vitamin A 8% Vitamin C 40%
Calcium 6% Iron 5%
Vitamin K 3 mcg Potassium 1196 mg
Magnesium 31 mg