According to the Physicians Committee for Responsible Medicine PCRM), yams are packed with beta-carotene, vitamin c, vitamin B6, and dietary fiber, all of which promote good health and protect against illness.
“Yams are also suitable for people with diabetes as they have a lower glycemic index than other potatoes.” Vegetarian Worcestershire sauce is readily available at most health food stores and some chain grocery stores.
Zippy Yams and Bok Choy
Makes 4 servings
2 small yams, (see left-side photo above), cut into bite-size chunks
1 onion, quartered and sliced
2 large garlic cloves, minced
1 tablespoon vegetarian Worcestershire sauce
1/2 teaspoon Thai chili paste
2 small heads bok choy (see right-side photo above), finely sliced
1 juice of 1/2 lemon
Put yams in a deep skillet and just cover them with water. Cover skillet and boil yams for 5 to 10 minutes, until soft when pierced with a fork. Add onion and garlic and continue to simmer until about half of the water has boiled away. Add vegetarian Worcestershire sauce, chili paste, and bok choy. Simmer until bok choy is soft. Sprinkle lemon juice over the mixture and serve.
Per serving (1/4 of recipe):
Fat: 0.6 g
Saturated Fat: 0.1 g
Calories from Fat: 6.3%
Cholesterol: 0 mg
Protein: 6 g
Carbohydrates: 17.5 g
Sugar: 7.4 g
Fiber: 4.8 g
Sodium: 172 mg
Calcium: 315 mg
Iron: 3.8 mg
Vitamin C: 91 mg
Beta-Carotene: 12247 mcg
Vitamin E: 0.6 mg
Recipe from Amy Joy Lanou, Ph.D.
Please feel free to tailor PCRM recipes to suit your individual dietary needs.
Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste. 400, Washington, DC 20016
You may also be interested in Recipe for Longevity Promotion: Yam Pie.