Healthy Easy Yam Recipes

Roasted Garlic Mashed Yams

Very few dishes can transport me back to my grandmother’s kitchen quite like roasted garlic mashed yams. There’s something about the sweet, earthy aroma of yams roasting alongside garlic that feels like a warm hug on a chilly evening. I love making this dish during the fall, but let’s be honest, its comfort knows no season.

Ingredients

• 2 large yams, peeled and cubed
• 4 cloves of garlic, unpeeled
• 2 tablespoons of clarified butter
• 1/4 cup of heavy cream, warmed
• 1/2 teaspoon of sea salt
• 1/4 teaspoon of freshly ground black pepper

Instructions

1. Preheat your oven to 400°F (204°C). Line a baking sheet with parchment paper.
2. Place the cubed yams and unpeeled garlic cloves on the prepared baking sheet. Drizzle with 1 tablespoon of clarified butter and toss to coat evenly.
3. Roast in the preheated oven for 25 minutes, or until the yams are fork-tender and the garlic is soft and golden.
4. Remove the baking sheet from the oven. Squeeze the roasted garlic out of their skins into a large mixing bowl.
5. Add the roasted yams to the bowl along with the remaining tablespoon of clarified butter, warmed heavy cream, sea salt, and black pepper.
6. Using a potato masher or fork, mash the mixture until smooth and creamy. For a smoother texture, pass the mixture through a fine-mesh sieve.
7. Taste and adjust seasoning if necessary, but remember the roasted garlic adds a depth of flavor that develops as it sits.

Buttery and rich, these roasted garlic mashed yams have a velvety texture that pairs beautifully with the caramelized sweetness of the yams. Serve them as a side to your favorite roast or fold in some crispy bacon bits for an unexpected twist.

Sweet Yam and Apple Casserole

Perfect for those crisp autumn evenings, this Sweet Yam and Apple Casserole has become a staple in my household. It’s a dish that marries the earthy sweetness of yams with the tartness of apples, creating a symphony of flavors that’s both comforting and sophisticated.

Ingredients

• 2 large sweet yams, peeled and cubed
• 3 medium Granny Smith apples, cored and thinly sliced
• 1/2 cup pure maple syrup
• 1/4 cup clarified butter
• 1 tsp ground cinnamon
• 1/2 tsp freshly grated nutmeg
• 1/4 tsp sea salt
• 1/2 cup pecans, roughly chopped

Instructions

1. Preheat your oven to 375°F (190°C) and lightly grease a 9×13 inch baking dish with clarified butter.
2. In a large mixing bowl, combine the cubed sweet yams and sliced apples, ensuring they’re evenly distributed.
3. Drizzle the maple syrup over the yam and apple mixture, then sprinkle with ground cinnamon, freshly grated nutmeg, and sea salt. Toss gently to coat evenly.
4. Transfer the mixture to the prepared baking dish, spreading it out into an even layer.
5. Dot the top with small pieces of the remaining clarified butter, then sprinkle the roughly chopped pecans over the top.
6. Bake in the preheated oven for 45 minutes, or until the yams are tender when pierced with a fork and the apples have softened.
7. For a caramelized top, broil for an additional 2-3 minutes, watching closely to prevent burning.

Kitchen tips: For an extra layer of flavor, toast the pecans before adding them to the casserole. If you prefer a smoother texture, mash the yams slightly before baking. And remember, the quality of your maple syrup can make or break this dish—opt for the purest grade you can find.

Key to this dish’s appeal is the contrast between the creamy yams and the crisp apples, with the pecans adding a delightful crunch. Serve it alongside a roast for a hearty dinner, or enjoy it as a standalone dish for a lighter meal.

Spicy Yam Soup with Coconut Milk

Goodness, there’s nothing like the warmth of a spicy soup to make a chilly evening feel like a cozy hug. I remember the first time I tried yam soup with coconut milk; it was a game-changer, blending creamy sweetness with a kick of heat that lingers just right. Now, it’s a staple in my kitchen, especially when I need something comforting yet exciting.

Ingredients

• 2 tablespoons virgin coconut oil
• 1 large yellow onion, finely diced
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon ground turmeric
• 1/2 teaspoon cayenne pepper
• 2 large yams, peeled and cubed
• 4 cups vegetable broth
• 1 can (13.5 oz) full-fat coconut milk
• 1 tablespoon lime juice
• 1/2 cup cilantro, chopped
• Sea salt, to taste

Instructions

1. Heat virgin coconut oil in a large pot over medium heat until shimmering.
2. Add finely diced yellow onion, sautéing until translucent, about 5 minutes.
3. Stir in minced garlic and grated ginger, cooking until fragrant, 1 minute.
4. Sprinkle ground turmeric and cayenne pepper over the onions, stirring to coat evenly.
5. Add cubed yams to the pot, tossing to mix with the spices.
6. Pour in vegetable broth, bringing the mixture to a boil. Reduce heat to simmer, covered, for 20 minutes or until yams are tender.
7. Blend the soup with an immersion blender until smooth, or to desired consistency.
8. Stir in full-fat coconut milk and lime juice, heating through but not boiling.
9. Season with sea salt to taste, and garnish with chopped cilantro before serving.

Lusciously creamy with a vibrant orange hue, this soup is a feast for the senses. The coconut milk mellows the spice, while the lime adds a refreshing zing—perfect with a side of crusty bread for dipping.

Yam and Black Bean Enchiladas

How many times have I found myself staring into the fridge, wondering what to do with that lone yam and can of black beans? Too many to count. That’s how these Yam and Black Bean Enchiladas came to be—a happy accident that’s now a staple in my kitchen.

Ingredients

• 1 large yam, peeled and diced into 1/2-inch cubes
• 1 can (15 oz) black beans, drained and rinsed
• 2 cups shredded Monterey Jack cheese
• 1/2 cup sour cream
• 1 tbsp clarified butter
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 8 corn tortillas
• 2 cups enchilada sauce
• 1/4 cup chopped cilantro
• 1 lime, cut into wedges

Instructions

1. Preheat your oven to 375°F (190°C) and lightly grease a 9×13 inch baking dish with clarified butter.
2. In a medium skillet over medium heat, sauté the diced yam in clarified butter until tender, about 10 minutes. Tip: Stir occasionally to ensure even cooking.
3. Add the black beans, cumin, and smoked paprika to the skillet. Cook for another 2 minutes, stirring to combine. Tip: The spices will toast slightly, releasing their flavors.
4. Warm the corn tortillas for 30 seconds in the microwave to make them pliable. Tip: Cover them with a damp paper towel to prevent drying out.
5. Spread a thin layer of enchilada sauce on the bottom of the prepared baking dish.
6. Divide the yam and black bean mixture evenly among the tortillas, then roll them up and place seam-side down in the dish.
7. Pour the remaining enchilada sauce over the rolled tortillas and sprinkle with Monterey Jack cheese.
8. Bake for 20 minutes, or until the cheese is bubbly and slightly golden.
9. Let the enchiladas sit for 5 minutes before serving. Garnish with sour cream, chopped cilantro, and lime wedges.

Creamy, tangy, and with just the right amount of spice, these enchiladas are a delightful twist on the classic. Serve them with a crisp green salad for a complete meal that’s as satisfying as it is colorful.