Earth Eats: Real Food, Green Living

Quick And Healthy: Yams With Goat Cheese

Yams are a powerhouse of nutrients. As compared to their distant cousin the potato, yams have a lower glycemic index, so they also help you stay fuller longer.

sweet potato

Photo: Sarah Kaiser/WFIU

It doesn't get easier than this dish. The yam was cooked in the microwave until soft, then topped with goat cheese and walnuts and drizzled with olive oil.

Normally when people think of yams it’s in the context of the sweet stuff served at Thanksgiving. But a true yam comes from Africa, and it’s a much larger root with a white flesh and a barky exterior.

As compared to their distant cousin the potato, yams have a lower glycemic index, so they help you stay fuller longer.

That, and they are a powerhouse of nutrients. They are high in vitamins C and B6, manganese, and dietary fiber. Also, since they are high in potassium and low in sodium, yams are said to protect against heart disease.

I usually give yams over to one of my chefs. He’s one of the hardest working guys in the business: Chef Mike. He’s very reliable, and you don’t have to pay any health care for him.

In a conventional Chef Mike (home microwave), cook the yam for seven minutes or until it gets nice and soft.

Or, roast it traditionally in the oven. It will give the yam a distinct aroma that you don’t get in the microwave.

Chef Daniel Orr

Chef Daniel Orr is the owner of FARMbloomington and the author of several cookbooks. He draws from a lifelong curiosity about individual ingredients combined with extensive training in the art of finding food’s true essence and flavor. The result is simple, yet sophisticated; the best of American food tempered by classic European training.

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