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Yams with Ginger and Cinnamon

The health-promoting carotenoids found in yams not only give them their beautiful color but give you a great source of pro-vitamin A, which is important for enhancing your immune fuction. The yam's rich fiber content helps fill you up without filling out your hips and waistline.

Prep and Cook Time: 25 minutes Ingredients: 6 cups yams (orange sweet potatoes), peeled and cut into 1-inch pieces ½ medium onion, cut in half and sliced thin 4 medium cloves garlic, chopped 1-½ TBS finely minced fresh ginger ½ tsp cinnamon ½ TBS honey 1 TBS + 1 cup chicken or vegetable broth salt and white pepper to taste

Directions:

1. Slice onions and chop garlic and let sit for 5 minutes to enhance their health-promoting properties.
2. Cut yams into 1" cubes.
3. Heat 1 TBS broth in a 12-inch or larger stainless steel skillet. Healthy Sauté onion over medium heat for 3 minutes, stirring frequently. Add garlic and ginger and continue to sauté for another minute, stirring constantly.
4. Add yams, cinnamon, honey, and 1 cup broth. Mix and simmer over low heat covered for about 15 minutes, or until yams are tender. Season with salt and pepper.

Serves 4

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Yams with Ginger and Cinnamon is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Yams with Ginger and Cinnamon 1.00 serving 348.09 grams 281.01 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin A 27469.96 IU 549.4 35.2 excellent manganese 1.88 mg 94.0 6.0 excellent vitamin C 37.84 mg 63.1 4.0 very good potassium 1016.50 mg 29.0 1.9 good vitamin B6 (pyridoxine) 0.53 mg 26.5 1.7 good copper 0.49 mg 24.5 1.6 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Yams with Ginger and Cinnamon

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