Yam Fries & Greek Yogurt Chipotle Dip

February 28, 2014

Yam_Fries_&_dip

A healthy, delicious snack that kids will love (and the grown ups too!) Best part is they are totally guilt free so eat up.   The dip is awesome – packed full of protein and combined with the yams, a perfect, balanced pair.     Check out the end of this recipe for a few great benefits of eating yams.  🙂

Ingredients:

  • 3-4 Yams
  • 1 Tbsp olive oil
  • Braggs Spinkle
  • Himalayan sea salt
  • onion powder
  • garlic powder

Instructions:

Preheat oven to 350º. Coat two baking sheets with cooking spray or cover with parchment paper. Cut yams into ‘fries’ or wedges.   Soak for 30 minutes to an hour then rise & drain.

soaking yam fries

Drizzle olive oil over potatoes. Toss vigorously to coat. Add Braggs Sprinkle, Himalayan sea salt, onion powder, and garlic powder.

Spread potatoes out on prepared baking sheets so the pieces aren’t touching. Place in preheated oven and bake for 30 minutes.

Increase the oven temperature to 425º, take fries out, turn over the fries on the baking sheet, and bake for 10 more minutes or until the yams lightly browned and crispy.

Chipotle Dip:     

  • 1/2 cup plain Greek yogurt
  • 1 Tbsp olive oil mayonnaise or Vegenaise  (delicious vegan mayo)
  • 1 Tablespoons chipotle chilies
  • 1-2 cloves garlic, crushed
  • 1 tsp agave nectar or raw honey
  • 1/4 teaspoon smoked paprika
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon salt
  • 1/4 tsp onion powder

Mix all ingredients together until well combined.


4 Reasons to Eat More Yams:

1) Yams are a good source of potassium, which is a mineral that helps to control blood pressure.

2) Yams provide B6 which has been shown to reduce the risk of heart disease as it is needed by the body to break down a substance called homocysteine;  which can directly damage blood vessel walls

3) Yams are a complex carbohydrate filled with fiber meaning they are digested slowly and absorbed into the bloodstream slowly = no drastic blood sugar spikes.

4) Yams are also a good source of manganese, which is a trace mineral that helps with carbohydrate metabolism and is a cofactor in a number of enzymes important in energy production.

 

About the Author

Lynnel Bjorndal

Weight Loss Digestion, Hormonal Balance, Weight loss Holistic Nutritionist

British Columbia

Hi!  I am the Director of the NutraPhoria School of Holistic Nutrition and a Holistic Nutritionist based out of beautiful North Vancouver, BC. I am so...

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