Yam or Sweet potato (orange kind)
Creative Commons License photo credit: FotoosVanRobin

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.

Yam Pie


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.

Nutrition Information

Per 2″ slice (with Fat-Free Pie Crust):

Calories: 165
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.

Contact Info:

Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste. 400, Washington, DC 20016

Phone: 202-686-2210
E-mail: info@pcrm.org

Happy Healthy Eating!

Leave a Reply