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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish.

 

"Why is edamame always ready to expire? It's so urgent for a vegetable. Edamame. It sounds like an assisted form of suicide. Is there an advertising concept in this?"
- Suzanne Finnamore, Author

The refrigerator light goes on...

Yams are a major part of Asian diets and this is a simple, flavorful salad that will go well with a simple grilled fish filet or chicken breast.

Sweet Potatoes and Yams

Sweet potatoes are not yams. What is marketed in the U.S. as a sweet potato is usually a potato with a pale skin and creamy yellow flesh. These are closely related to russet potatoes and are drier and not very sweet.

What is usually sold as a yam in the U.S. is actually the darker skinned sweet potato. The thick orange skin is tough and fibrous and the flesh is moist and also has a rich orange color.

1 cup yams: 177 calories; 0g fat; 0mg cholesterol; 13mg sodium; 42g carbohydrate; 6g fiber; 1g sugars; 2g protein; 4% RDA Vitamin A; 43% RDA Vitamin C; 3% RDA Calcium; 4% RDA Iron; 4mcg Vitamin K


 

Asian Yam Salad



Servings = 4 | Serving size =about 1 cup

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4.

Keeps well, refrigerated, 3-4 days. Note that active cooking time does not include chilling time.

24 ounces yams
4 tsp dark sesame oil
2 tsp rice vinegar
4 tsp low sodium soy sauce or gluten-free tamari sauce
fresh ground black pepper (to taste)
1 tsp five spice powder
1/2 tsp ground ginger
4 medium green onions (sliced crosswise)
1 cup frozen edamame (soybeans) (thawed)

Preheat the oven to 325F.

Place yams in the oven and bake for about 35 minutes, or until a knife slips in with minimal resistance.

Remove from the oven, let cool and then refrigerate.

When chilled cut into 1/2 inch cubes.

Place the sesame oil, vinegar, soy sauce, pepper, five spice powder and ground ginger in a mixing bowl. Whisk until blended.

Add the yams, scallions and edamame.

Toss until well blended. Chill for at least 6 hours before serving.

Nutrition Facts

Serving size = about 1 cup

Servings = 4

.

Amount Per Serving

Calories 269 Calories from Fat 53
  % Daily Value
Total Fat 6g 9%
    Saturated Fat 1g 4%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 196mg 7%
Total Carbohydrates 50g 19%
    Dietary Fiber 7g 26%
    Sugars 1g  
Protein 5g  
Vitamin A 9% Vitamin C 56%
Calcium 3% Iron 10%
Vitamin K 53 mcg Potassium 1524 mg
Magnesium 55 mg