Your Yam maybe a sweet potato so will the real yam please standup. This is the "true" yam and as such gives yams a whole new perspective. 

The real yam is definitely a tuber from a tropical vine and is no relation at all to a sweet potato. "True"yams are often confused with a sweet potato and the sweet potato suffers from the same fate. The "true"yam is a very popular vegetable in Latin America,caribbean and Africa. Yet it is hard to find this elusive vegetable in the United States but it is gaining in popularity. The yam maybe located in local Asian and African markets.

It is possible that it could be located in some local American groceries but you would have to search. Why is all of this so important and who really cares? Well it is a compeletly different vegetable than the one passed off as a yam. It also has some very excellent nutritional value which I will go into a little later in this informative article.

The true yam is found in several hundred varieties with the fleshy part including many colors such as white,ivory,yellow or purple. The thick skin of the yam is usually brownish black. Here is the part where a difference is encountered as your sweet potato may grow 8-12 inches long your yam can grow to SEVEN FEET. You will also find when cooking a true yam that the texture is slippery and has a starchy appearance.

The taste can be described as somewhat earthy and hardy.This does not describe the well known Yams that appear on many American holiday plates.The real answer to the headline is your holiday yam is really a sweet potato. It has been sold as a yam but it is really an orange-colored sweet potato.This resulted from producers of this type of sweet potato trying to distinquish it from the white-fleshed sweet potato recognized by most people.

This is not to infer that yams are not a desirable vegetable since they are a great source of vitamin B6. The high consumption of vitamin B6 has indicated a reduction in the risk of heart disease. The "true" yam will most likely be sold in chunks or pieces sealed in plastic wrap. It would definitely be a struggle to wrestle with a seven foot tuber weighing nearly 150 pounds. The yam is also a good source for potassium which assists in controlling blood pressure. A storage protein known as "dioscorin" may also be of benefit to those suffering from hypertension.

"True" yams usually can replace a sweet potato in any recipe calling for sweet potatoes. There is one condition that sets it off from sweet potatoes; a yam can’t be eaten in a raw state as they are toxic prior to cooking. it is not wise to store uncooked yams in your refrigerator but keep them in a cool dark place that is well ventilated for up to ten days. You should not store them in the sealed plastic bag but should be stored loose.

After all of that you can really enjoy "true yams" by making a puree of the yam and adding a little milk and season with tamari, coriander, cumin and cayenne for a delectible taste. A good stir fry can be made adding chunks of it to fennel, onions and mushrooms. Isn’t it time you tried something different? I am sure this vegetable will be easier to find in large cities than in rural areas but it is certainly worth the time to seek it out.

You can find out more about vegetable gardening by going to http://www.gardenersgardening.com/vegetablegardening.html

Additional Resources:

Our Beloved Earth: Sweet Potatoes

Sweet potatoes are a tremendous source of beta-carotene and vitamin C, both of which are antioxidants that help eliminate free radicals from the body.

Sweet Potato Fries

Sweet potatoes are such a wonderful source of vitamins and minerals. These cancer-fighting vegetables are high in vitamin B and C, contain calcium and potassium and are unique in that they aid in flushing toxins from the body.

Wonderful Vegetarian Sweet Potato and Red Pepper Pasta

When choosing foods rich with this vitamin, pick those with the most intense colors.

Supplements and Vitamin Therapy for Varicose Veins

Being a fat soluble, vitamin E is a important vitamin in the treatment of varicose veins due to the fact that it protects the body from free radicals. 

Supplements and Vitamin Therapy for Varicose Veins

Being a retinol, vitamin A can be found in a wide selection of fruits and vegetables and even some dairy products as well. Prime examples of such foods are: Carrots, Sweet Potatoes, Broccoli, milk, and eggs.

By Fred Myers Published: 2/13/2008

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One of the leading causes of death worldwide is cancer.  According to one estimate, it is believed that one third of deaths across the world are caused by it. There is a general belief that cancer is a hereditary disease. Though external factors such as chemicals, pollution etc are also believed to cause cancer. Our lifestyle and food habits are major contributory factors of cancer.

The national cancer institute as well as world cancer research fund believes in healthy eating to prevent cancer. The five important foods to be incorporated in our daily diet for preventing cancer are as follows:

Vegetables:

Broccoli, cauliflower, onion, garlic, carrot, sweet potato, spinach, beans, avocado, lettuce, asparagus are some of the vegetables to be included in our daily meal to protect ourselves from cancer. Broccoli, cauliflower, kale contains  antioxidants  lutein and zeaxanthin which help reduce the risk of prostate or any other form of cancer. Beans, spinach, lettuce, avocado contain folate which is a preventive food for pancreatic cancer. Tomatoes and sweet potatoes are rich source of beta carotene, a preventive vitamin. Vegetables should be preferably taken in raw form as they are richer in nutrients.

Fruits:

Another important food group to be included in our day to day life for avoiding cancer. Fresh, organically cultivated fruits eaten in raw form or extracted as juice prove healthy for an individual. Fruits like banana, grapefruit, orange, papaya, red grapes, strawberries, raspberries; blueberries are few important fruits which help reduce cancer. Papaya is believed to prevent the absorption of nitrosamines from processed food and cultivation soil, which are major cause of cancer. While banana is rich in potassium and red grapes are rich in bioflavonoid; the berries too are believed to possess anti cancerous nutrients.

Fish:

This white meat is rich in  Omega 3s  and essential fatty acids which act as a preventive measure against breast cancer. They are healthy for our heart and brain. The fish oil is believed to protect from prostate and colon cancer.

Liquids:

Drinking lots of water, juice, green tea and chai is essential for keeping our body healthy. Drinking 5 liters of water everyday washes down all the toxins from our body. While vegetable and fruit juices provide essential nutrients and vitamins. Green tea is a rich source of antioxidant. It has been proven by the American institute of cancer research that green tea contains phytochemicals which are believed to stop the transformation of normal cells to cancerous cells.

Soy:

It is a rich source of  protein . At the same time soy is also believed to be rich is phytochemicals responsible for prevention of breast cancer. Soy can be taken daily as soy milk, tofu, granules, pulse. Any form of soy proves beneficial except the processed form. We should avoid soy chips rich in salt as well as other processed soy snacks. In fact any form of processed food be it salami, chips, sausages or cool drinks is unhealthy and major cause of different kinds of cancer.

To Your Health!

Additional Resources:

How to Slash World Cancer Rates By 90 Percent

By adding  vitamin D  to the mix, which by itself has been demonstrated to prevent an astonishing 77 percent of all cancers (http://www.naturalnews.com/021892.html), cancer prevention rates approaching 90 percent overall can be easily achieved. 

Stop Cancer Before It Starts

Food, Nutrition, Physical Activity and the Prevention of Cancer A jointly researched report complied by the American Institute for Cancer Research.   

Nutrition & Diet - Clean Living Could Reduce Your Cancer Risk …

The American Institute for Cancer Research and the U.K.-based World Cancer Research Fund compiled the report and claim it is the most systematic policy report ever accumulated on cancer prevention.

GenGreen Awards Zosimos Botanicals!

Zosimos Botanicals handcrafts their mineral makeup and natural skincare in a 100% wind-powered workshop. As a green business, their products are handcrafted in small batches using gentle plant-based raw materials, including pure plant oils, natural waxes, herbs and extracts. 

Pancreatitis Cancer: Prevention Is Not Possible, So Act On Possible Causes

The second most common cause of pancreatitis cancer happens to be body weight. Fortunately, there is much that can be done in order to control this cause such as eating healthy foods and also accompanying the healthy diet with  natural supplements. 

By: James S. Pendergraft

Article Directory: http://www.articledashboard.com

Florida Abortions Clinic. Dr. James S. Pendergraft opened the Orlando Women’s Center in March 1996 to provide a full range of health care for women, including Medical Abortions, physical examinations, family planning, counseling, laboratory services. Orlando Women’s Center. Abortions Clinic.

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As a dietitian, the three most common questions which smokers ask me about diet and smoking, are: (1) Can a diet compensate for health damage caused by smoking? (2) What should I eat if I smoke? (3) If I  quit smoking, what type of diet is best to prevent weight gain?

(1) CAN A DIET COMPENSATE FOR SMOKING?

No diet or eating-plan, no matter how nutritious, can neutralize the health damage caused by the 850+ chemicals in tobacco smoke - many of which are carcinogenic. On average, if you smoke 20 cigarettes a day, you double your risk of a heart-attack and are five times more likely to suffer a stroke than a non-smoker. At 40 cigarettes a day, you are five times more likely to suffer from sudden cardiac death. Smoking is also the leading cause of lung cancer.

Thus before we even start to examine an appropriate type of diet for smokers, my overriding advice is:  quit smoking today!

(2) WHAT SHOULD I EAT IF I SMOKE?

For anyone who smokes, daily diet nutrition is critical. The damage done to the body’s cardiovascular and respiratory functions requires a constant need for extra nutrients. Even if you smoke 5 cigarettes a day, you have increased nutritional needs due to your increased risk of hypertension, atherosclerosis, emphysema and numerous cancers. As stated, a healthy diet will not prevent these health conditions, but it may delay their development.

INCREASED NEED FOR ANTIOXIDANTS

Tobacco smoke leads to increased levels of free radicals - cancer-causing agents - in the body and a corresponding need for protective antioxidants that can neutralize them. The main  antioxidant vitamins are vitamin C and vitamin E (which works best in combination with the mineral selenium). Phytochemicals such as bioflavonoids and carotenoids (eg. beta-carotene) are also rich in antioxidants.

HOW TO INCREASE YOUR ANTIOXIDANT INTAKE

Use the following suggestions are a guide to minimum dietary requirements.

- Eat 3-5 daily servings of deep green, dark red, orange of yellow vegetables.
- Eat 3-5 daily servings of red, yellow, orange or green fruits.
- Switch from coffee to tea, ideally green tea.
- Each day, take 2 tsp of wheatgerm oil (rich in vitamin E) and 6 Brazil nuts (selenium).

[Note: a serving is approx 1 medium fruit, or 1/2 cup chopped]

SPECIAL NEED FOR INCREASED VITAMIN C

One cigarette is estimated to rob the body of 25mg of vitamin C. Thus all smokers have a greatly increased need for this antioxidant-rich vitamin simply to maintain minimum levels. In practice, this need can only be met by taking supplements. As a general guide, I suggest you take 1 gram of vitamin C supplements per day. Choose a "timed-release" brand that includes a minimum of 100mg bioflavonoids.

BEST DIETARY SOURCES OF VITAMIN C

Fruits, such as: blackcurrants, papaya, guava, cantaloupe, elderberries, kiwi fruit, mango, oranges, strawberries.

Fruit Juices, such as: cranberry, grapefruit, lemon, orange.

Vegetables, such as: red peppers, green peppers, broccoli, Brussels sprouts, cauliflower, kale, tomatoes.

PROTECTIVE CAROTENOIDS

Carotenoids are pigments found in plants. All carotenoids are antioxidants, the most common example being beta-carotene. It is found in green plants (eg. spinach), as well as orange and yellow plants, such as carrots, sweet potato and melons. Clinical trials indicate that when consumed in foods - not supplements - betacarotene reduces certain precancerous symptoms.

[Warning: for reasons which are still unclear, beta-carotene supplements actually increase the risk of disease (eg. lung cancer). Thus your intake of beta-carotene should come exclusively from food.]

HOW TO INCREASE YOUR INTAKE OF CAROTENOIDS

Use the following suggestions are a guide to minimum dietary requirements.

Eat 4 daily servings of deep green, yellow or red vegetables, including: carrots, sweetcorn, pumpkin, spinach, sweet potato.

Eat 4oz tomatoes daily, either in sauce or chopped.

Eat 3 daily servings of colored fruit, including: melon, oranges, strawberries, mango, cherries.

PROTECTIVE BRASSICAS

According to research evidence, cigarette smokers who eat more brassicas have less incidence of cancers (eg. breast, colorectal, lung, pancreatic, prostate and stomach). As all these cancers are initiated by free radicals, it follows that brassicas may help to prevent other problems initiated by free radical damage and accelerated by smoking, such as: cataracts, emphysema, asthma and age spots.

Brassicas include: broccoli, Brussels sprouts, cabbage (all types), cauliflower, cress, horseradish, kale, kohlrabi, mustard, radish, swede, turnip, watercress.

Garilc and Onions

Garlic is a good source of unique antioxidants and contains anti-bacterial and anti-viral properties. Its anti-tumor properties are well documented. Onions, a member of the same vegetable family, have similar properties to garlic.

MORE DIETARY TIPS FOR SMOKERS

Reduce the total fat in your diet. At the same time, minimize your intake of saturated fat and trans-fatty acids. Eat regular servings of  omega-3-rich oily fish (eg. salmon, mackerel, sardines).

Eat healthy carbohydrates. Avoid refined white flour carbs, choose only whole grains such as, oats, brown rice, wholewheat pasta. In addition, choose foods rich in soluble fiber (eg. apples, oat bran).

Eat healthy low-fat protein such as fish, lean chicken/turkey, or egg-whites. Include small amounts of lean red meat in your diet, along with regular servings of soy foods (eg. soybeans) and other vegetable protein.

Reduce sodium in your daily diet. Check food labels and choose low-sodium or sodium-free foods. Also avoid adding salt when cooking or eating.

TAKE REGULAR CARDIO-AEROBIC EXERCISE

No cigarette smokers diet-plan is complete without regular physical exercise. Working within  your fitness capacity, gradually increase the intensity and duration of your workouts to about 30-45 minutes a day, on most days. For best effects on lung capacity and cardiovascular function, choose aerobic exercise such as: brisk walking, jogging, jumping rope, swimming and most sports.

(3) CAN YOU PREVENT WEIGHT GAIN AFTER YOU QUIT?

Yes, if you take proper physical exercise and eat a healthy calorie-controlled diet, you are unlikely to gain weight. However, in my experience, some weight gain seems to be inevitable.

WHAT IS THE AVERAGE WEIGHT GAIN?

Most smokers gain weight immediately after they quit. Current evidence suggests that the average weight gain for both men and women who quit smoking is about 6-8 pounds. The more you smoke, the higher the risk of weight gain when you quit. This weight gain is due to the decrease in  metabolic rate and an increase in appetite experienced when you quit smoking. This weight increase is perfectly normal, and need only be a short term event.

SO WHAT SHOULD I EAT?

There is no single diet which will prevent weight gain once you  quit smoking. Your best option is to focus on healthy eating combined with regular vigorous exercise (within your fitness capacity) and let Nature do the rest. As a general guide, follow these suggestions.

First, cut down on caffeine. Nicotine withdrawal makes us jittery and nervous. So it’s important to avoid coffee and caffeine-rich soft drinks which may increase this nervous tension.

Second, increase your intake of fresh fruit and vegetables. Studies show that an increased intake of fruit and vegetables can help to minimize weight gain after you quit smoking. Eat them for snacks, add them to meals, eat them as starters and/or desserts. Eat them on car journeys instead of sweets or candy.

Third, eat little and often. Avoid the temptation to linger over your meals. Get into the habit of eating smaller meals at more regular intervals. Aim to eat something, no matter how small, every 2-3 hours. This helps to maintain a regular rate of calorie-burning.

Fourth, take steps to learn more about nutrition and choose nutrient-dense foods whenever possible. (See above for information about antioxidants, and healthy fats, carbs and protein.)

WHAT ELSE CAN I DO TO PREVENT WEIGHT GAIN?

Make physical exercise a top priority in your daily schedule. Ideally join a gym or fitness center and get into shape. Research evidence demonstrates a clear link between exercise and weight control after you quit smoking. Choose both cardio-aerobic and strength-training exercises, as both play an important role in raising metabolic rate.

Also, make sure you get enough sleep. Research evidence shows that lack of sleep may lead to weight gain, as well as an increased craving for cigarettes and food.

Additional Resources:

Quit Smoking – 10 Tips to Help you Give Up Now

This will give you an extra incentive to stop and also tell them not to tempt you (if they are smokers) and in the first week stay away from friends who smoke, or areas like pubs and restaurants where you may be tempted to smoke. 

Fish may be brain food for teenage boys

Scientists unmask brain’s hidden potential New brain imaging shows effects of withdrawal on smokers 4 Steps to Reverse the Damage from a ‘Super-Size Me’ Diet Coffee drinkers may live longer than non-drinkers 

Smoking and Obesity are Equally Fatal

Everyone knows that smoking is almost assuredly a quick trip to a shortened lifespan. But being overweight can be just as deadly.   

Health Effects Of Smoking Cigarettes And Taking Beta Carotene

A diet for smokers or those wishing to give up smoking needs to contain all of the vitamins acting together. If you are a smoker you should by no means try to avoid Beta Carotene or Vitamin A in your diet. 

3 Forms of Stop Smoking Aid

Quit smoking herbal products have the benefit of solving a smoker’s problems by making use of natural elements. In order to achieve the best results it is better if these methods are used together or at least two of them. By combining them, smokers will easily find a way to get rid of their unhealthy habit.

By: Linda Smyth

Article Directory: http://www.articledashboard.com

Linda Smyth B.Sc., RD, aged 51, is a qualified dietitian and nutritional consultant. She is part of the editorial team at www.diet-i.com which provides a range of information about diet, nutrition and weight management to more than 5 million visitors per year.
Diet Information

Diet Reviews

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Vitamins, minerals, phytochemicals and fiberthe good guys in the food we eat. They make our bodies strong to help us fight disease and slow the natural aging process. So how do you know if you are getting enough of these food superheroes? Think color!

White: 
Bananas are well-known to be an excellent source of potassium. They are also high in vitamin C, vitamin B6, magnesium and manganese. One large banana contains 15% of the recommended daily allowance of fiber.

At just over 6 calories one-quarter cup of raw cauliflower provides almost 20% of the daily recommendation of vitamin C and is high in fiber. Cauliflower is also an important source of folate. A member of the cruciferous family of vegetables, it is recognized as possessing cancer-fighting properties.

Adding onions and garlic to your meals can boost calcium intake, and provide chromium, a trace mineral important in maintaining blood sugar levels. Regular consumption of onions and garlic has been shown to significantly lower cholesterol levels and blood pressure.

America’s favorite white vegetable, the potato, is an excellent source of vitamin C, potassium, Vitamin B6, niacin and thiamin. (Don’t think that makes it okay to pig-out on fast-food fries, or bury your baked potato under butter and sour cream! You know better.)

Yellow/Orange:

Yellow fruits such as pineapple and papaya contain large amounts of both vitamin C and vitamin A giving a generous boost to your immune system. One half cup of pineapple delivers almost half the daily recommendation of manganese yet weighs in at only 40 calories.

Think yellow bell peppers for vitamin C. A one-half cup serving provides 300% the daily recommendation of vitamin C. That’s a lot of antioxidant power.

Most of us associate beta-carotene, one of the earliest identified anti-oxidants, with carrots. But you can also find beta-carotene in oranges, apricots, squash and other orange fruits and vegetables.

Not just candied yams at Thanksgiving anymore, sweet potatoes are an amazing package of vitamins and minerals as well as being high in fiber. One baked sweet potato with provide significant amounts of phosphorus, vitamin E, thiamin, iron, copper, magnesium, pantothenic acid, potassium, vitamin B6, manganese, vitamin C and vitamin A (over 1,000% RDA).

  Green:

Avocados have gotten a bad reputation as being high in fat. But they are also high in fiber, folate, potassium, pantothenic acid, vitamin C and vitamin B6.

Go green, like honeydew melons, green peas, spinach, and collards to supply important carotenoids that reduce the risk of cataracts and macular degeneration.

Also included in the green group of vegetables are broccoli, Brussels sprouts, and cabbage, which are, like cauliflower, cruciferous vegetables and contain powerful carcinogen blockers.

Red:

Add tomatoes to your diet to provide lycopene, an antioxidant associated with a lower risk of prostate cancer and cardiovascular disease. Surprisingly, cooked tomato products are richer in lycopene than uncooked tomatoes.

You can also get the benefits of lycopene from watermelon and pink grapefruit, plus vitamins A and C.

Don’t peel your apples! The skin of a Red Delicious is packed with two very powerful phytochemicals called epicatechin and procyanidin. Apples are also rich in pectin, a fiber that has a high capacity to absorb water and improve regularity.

Purple/Blue:

Eat purple grapes or drink Concord grape juice to provide quercetin in your diet. Quercetin has been identified as an important phytochemical in the prevention of blood clots.

Blueberries, plums, purple cabbage, eggplant and purple onion provide another phytochemical group prevalent in purple food, anthocyanins. These anti-oxidant phytochemicals have been linked with preserved memory and brain function during the aging process.

Add color to your plate. Your eyes will enjoy the sight and your body will be receiving important nutrients vital for optimum health.

Additional Resources:

Buying Sweet Potato Seedlings

Along with onions, the company sells several different types of sweet potatoes, including white sweet potatoes and a deep red Japanese variety called "Taste of the Orient."

Sweet Potato Soup for the Soul

To bring some cheer and cosy to the house I made Sweet Potato Soup, and it was so tasty I thought I’d share.

Sweet Potato Poutine

I had been wanting to try a sweet potato poutine and since I had really enjoyed the baked sweet potato wedges that last time that I had made them I decided to go with therm instead of French fries.

Giant Sweet Potato Bug Nymph

Is this in Hemiptera? Thu, Jan 29, 2009 at 2:43 PM My students and I recently found this bug on a nature walk. I’ve looked everywhere to try and identify it.  

New York Style Sweet Potato Pancakes

You may find that there are some great tasting pancakes out there you have never tried. Around New York you will find sweet potato pancakes.

By: Jean Fisher

Article Directory: http://www.articledashboard.com

Jean Fisher is a former elementary school teacher. Her website ‘What’s For Dinner?’ provides a dinner suggestion for each day of the week, a customizable grocery shopping list, table topics and quality time activities. www.whatsfordinner.net

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If you have to have vitamins and minerals, what better way to get them than to eat a sweet potato pie.  And what a treat.  There are so many recipes…so many goodies.  Which of these sweet "tater" pie recipes do you like best?

Sweet Potato Pie
Here is an easy recipe for sweet potato pie.
Ingredients:

• A 9-inch unbaked pastry shell.
• Sweet potatoes, mashed and cook - 3 cups.
• Butter - cup.
• Sugar - 1 cups.
• Large eggs - 2.
• Evaporated milk - cup.
• Nutmeg - 1 teaspoon.
• Cinnamon - 1 teaspoons.

Preparation:

• Take the sweet potatoes and butter in a large mixing bowl and blend well.
• To this add the sugar and eggs. blend with a blender on low speed till it is smooth.
• To this add milk and spices and bled well.
• Pour this mixture into a pastry lined pie shell.
• Bake at 350 degrees for 50 minutes.

Sweet Potato Pie

This is another recipe of a sweet potato pie but uses pecans.
Ingredients:

• A pastry lined pie shell.
• Sweet potatoes, cooked and peeled - 2 cups.
• Unsalted butter - cup.
• Light brown sugar - packed cup.
• Large eggs, beaten slightly - 2.
• Vanilla extract - 1 teaspoon.
• Ground cinnamon - 1 teaspoon.
• Ground ginger - 1 teaspoon.
• Ground nutmeg - teaspoon.
• Salt - teaspoon.
• Orange juice, brandy or bourbon - 2 tablespoons.
• Dark corn syrup - cup.
• Pecans halved - 1 cup.

Preparation:

• Take the pie crust and using a fork make a few holes in it. Bake this in a preheated oven at 425 degrees for 12 minutes and set it aside.
• Mash the sweet potatoes with a quarter cup of butter. Let it cool and then add heavy cream, brown sugar, eggs, vanilla, spices and the brandy, bourbon or orange juice according to your preference.
• Mix the other quarter cup of butter to the corn syrup and pecans. Pour this evenly on top on the pie. Add all of this to the pie crust and put it in the oven at the same settings for 25 minutes.
• Serve with whipped cream or vanilla ice cream.

Mississippi Sweet Potato Pie
This one’s call the Mississippi sweet potato pie and is quite a favorite among sweet potato lovers.
Ingredients:

• Butter that has been softened - 4 ounces.
• Cooked and mashed sweet potatoes - 2 cups.
• Granulated sugar - 2 cups.
• Evaporated milk - 1 small can of 5 ounces.
• Vanilla - 1 teaspoon.
• Eggs that have been beaten - 3.
• Cinnamon - 1 teaspoons.
• Unbaked pie shells - 2.

Preparation:

• Mix the butter, mashed sweet potatoes, sugar and evaporated milk and make sure it is well blended.
• Add vanilla, eggs and cinnamon to this and mix very well.
• Pour all this into the pie shells.
• Bake these at 350 degrees in the oven for 1 hour till it is well cooked.

Sweet Potato Pie with Marshmallow Meringue Topping
Ingredients:

• Crushed graham crackers - 1 cups.
• White sugar - 1/3 cup.
• Butter melted - 5 tablespoons.
• Salt - teaspoon.
• Canned sweet potatoes, mashed - 1 cup.
• Brown sugar - 1 packed cup.
• Whipping cream - 1 cup.
• Vanilla extract - 1 teaspoon.
• Large eggs - 3.
• Ground cinnamon - cup.
• Ground mace - cup.
• Salt - teaspoon.
• Miniature marshmallows - 2 cups.
• Milk - 1 tablespoon.
• Egg whites - 2.
• White sugar - cup.

Preparation:

• Set the oven to 325 degrees Fahrenheit and let it preheat.
• Take the crushed graham crackers, 1/3 cup white sugar, butter and 1/8 teaspoon of salt and mix it in a mixing bowl. Spread this mixture at the bottom of the pie pan.
• Let the graham cracker bake in a preheated oven for 5 minutes till it is golden brown. Remove this and let is cool on a rack.
• Preheat the oven again at 400 degrees Fahrenheit.
• For the pie filling, take the sweet potato that have been mashed in a mixing bowl. To this add the brown sugar, whipping cream, eggs, vanilla, cinnamon, mace and salt and whisk it till it is smooth and blended.
• Pour this mixture in the crust.
• Bake the pie in the preheated oven till it is set, for 45 to 50 minutes. Remove the pie from oven and let it cool.
• For the marshmallow meringue topping, take the marshmallows and milk and put them in a pan. Cook on low heat and stir till the marshmallows are melted. Keep doing this till the mixture is fluffy.
• Take the eggs white in a different mixing bowl, and beat till it is soft and fluffy. Slowly add the cup white sugar and keep beating. Add the vanilla and salt and add this mixture to the marshmallow mixture and spread this over the pie.
• Put the pie back again in the oven and bake for 5 to 10 minutes till it is golden and toasty.

 Additional Resources:

Sausage, Capsicum & Sweet Potato Frittata

This sausage, sweet potato and capsicum frittata is one of those dishes that takes next to no time to knock together.

Sweet Potato Pie Cupcakes

For the inauguration, I would suggest that you follow the cup-pie instructions from my post, but instead of making the pumpkin pie filling, make sweet potato pie filling.

Yankee Doodle Sweet Potato Pie

Yankee Doodle Sweet Potato Pie. "All cooks are debtors to history either gone by or in the making 1756 ." Peter Van Rensselaer Livingston. Happy Inauguration Day!

Sweet-potato pudding

Sweet-potato pudding, Simple Recipes. … Rhubarb or pie-plant pudding. 

 Vitamins In Sweet Potatoes

 The two main vitamins found in sweet potatoes

By Khushnuma Irani Published: 12/25/2007

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A cloud of white clay dust erupted from my jeans as I slapped my hands on my legs, trying in vain to remove the dirt from my hands. I’ve always remembered that hot Mississippi morning in September when I was when I was visiting my cousins and helping them dig sweet potatoes. We wanted to finish early so we would have time to go fishing later before it got dark. To them, digging for those golden roots in the ground was a living; to me it was something that was standing in the way of us having fun.

My uncle and my dad were brothers. While my dad left the farm to pursue other work, his brother stayed home and raised kids and sweet potatoes. Lots and lots of sweet potatoes! I don’t believe he ever aspired to having his sons reach such lofty agricultural heights, but the seeds of success had been planted long ago and after a half century, they seem to have matured.

That morning I learned something very important about the sweet potato business. It’s hard work! The old adage that the farmer works from sunup to sundown is a myth. Many times I’ve visited my cousins and found them straddling the old John Deere at midnight, anticipating a rain storm that was moving in from Louisiana.

Maybe it’s because of those early encounters with those ‘taters lying on the freshly turned earth by my uncle’s plow that has made the sweet potato a favorite food of mine. I like them because they taste so good! I’ve eaten them baked, glazed, candied and even as a fruit punch, which was delicious. There are literally hundreds of ways to prepare them!

Sweet potato farming has come a long way from my uncle’s sixty acres of ‘taters 50 years ago. I remember that he would drive the tractor over the potato vines and cut them off with a bush hog. Next he would plow up the potatoes, leaving them exposed so that the family could pick them up and put them in baskets. They were then taken to the barn where they were laid out on screens and washed with a hose.

They were then packed in bushel baskets and loaded onto a two and a half ton truck. My cousins and I woke before dawn the next morning and drove to Memphis where the potatoes were delivered to grocery stores. That was my early memory of a city slicker’s view of potato farm life.

A lot has changed over the years. Instead of the little 60 acre ‘tater patch, my cousins produced 2500 acres of sweet potatoes this year in several different varieties. After they ran out of their own land, it seemed that they leased every vacant lot or field they could find and planted more potatoes.

That little tractor of my uncle’s has been replaced with a dozen or more huge machines that are capable of plowing 28 feet of Mississippi clay in one pass. They still pick up the potatoes by hand, but this time it’s done by a couple of hundred migrant workers who follow the harvests.

The potatoes are then dumped in bushel baskets, taken to a hopper and loaded onto a conveyer belt. They’re then moved onto a wagon where they’re sorted and graded; big ones in this box and the little ones in another. This is just the beginning of the harvest.

From here the potatoes move to a huge machine where they’re washed and waxed, sorted and graded again, packed into boxes and then moved to the potato sheds for storing. Some are packed off to canneries while others are stacked in huge 18 wheelers that go to just about every state in the union. Some are even sent to Europe.

I’ve left out the part where there are no idle days in the winter. With more than a million bushels of potatoes in the storage shed and spring fast approaching, it’s time to start preparing again for the next crop.  It’s a never ending cycle which leaves little time for fishing. I love my cousins and the successes they’ve made, but I’m glad my dad decided to leave the farm. It’s much too much work for me!

Additional Resources:

Sweet Potatoes - The Perfect Food

Sweet potatoes also contain significant amounts of vitamins C and are a fair source of vitamin E. One medium sweet potato provides nearly half of your daily requirement of vitamin C!

 Sweet Potatoes

It is considered a super food as it is rich in powerful antioxidants, Vitamin A and Vitamin C, manganese, copper, Vitamin B6, potassium and iron. It also has plenty of fibre and good for the stomach ulcers.

Guilt-free Indulging: Salmon burger and sweet potato fries …

Enter the salmon burger, packed with omega-3s and a couple secret healthy ingredients, and sweet potato fries, full of fiber and vitamin A, and baked until crispy to eliminate the fat associated with deep-frying.

Top Foods to Heal, Balance, and Nourish

When comparing the fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium of sweet potatoes to other vegetables, the sweet potato ranked highest in nutritional value.

Top 10 Natural Healthy Food Solutions For Eating Well

Sweet potatoes are also good sources of fiber, vitamins B-6, C and E, folate and potassium. And like all vegetables, they’re fat free and relatively low in calories.

By: Bob Alexander

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Bob Alexander  is a true son of the south, USA. He is well experienced in barbeque, fishing and leisure living. Visit his site at: www.bluemarlinbob.com

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