Are you tire of eating carrots? Need some variety in your diet?
Here is a great Physicians Committee for Responsible Medicine (PCRM) recipe Yam Pie.
It has been reported that “vegetables and fruits rich in beta-carotene can cut the risk of breast and prostate cancer. The findings were based on 83,234 participants in the Harvard Nurses’ Health Study, and showed a particular benefit for younger women and those at risk due to a family history of cancer or regular alcohol use… and carotenoid-rich foods are associated with better cancer survival.”
Furthermore, “one yam (also known as sweet potato) has a greater quantity of beta-carotene (15.0 milligrams) than a cup of either broccoli, brussel sprouts or fresh spinach; or one carrot or one grapefruit.”
Similar in flavor to pumpkin pie, this tasty dessert is a rich source of beta-carotene.
Makes 8 servings
2 medium yams
1/3 cup sugar
3 tablespoons cornstarch or arrowroot
1/2 teaspoon cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon ground cloves
1/8 teaspoon salt
1 1/2 cups soymilk
1 Fat-Free Pie Crust or unbaked store-bought pie crust
Peel yams and cut into 1-inch chunks. Steam in a covered pot over boiling water until tender when pierced with a fork, about 40 minutes. Mash, leaving some chunks. You should have about 2 cups.
Preheat oven to 350 F.
In a mixing bowl, whisk together sugar, cornstarch or arrowroot, cinnamon, ginger, cloves, and salt. Stir in soymilk and yams. Pour into the pre-baked Fat-Free Crust or an unbaked 9″ or 10″ store-bought pie crust and bake for 35 minutes. Cool before cutting.
Per 2″ slice (with Fat-Free Pie Crust):
Fat: 1.1 g
Saturated Fat: 0.2 g
Calories from Fat: 6.2%
Cholesterol: 0 mg
Protein: 3.8 g
Carbohydrates: 36.5 g
Sugar: 14.9 g
Fiber: 3.1 g
Sodium: 164 mg
Calcium: 75 mg
Iron: 4.9 mg
Vitamin C: 5.2 mg
Beta-Carotene: 3566 mcg
Vitamin E: 1.2 mg
Recipe from Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.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