Monday, April 20, 2009

Honey-Roasted Yams or Sweet Potatoes

I have listed the reasons why this dish is an excellent choice for you and your family, anytime of the year.

Honey-Roasted Yam or Sweet Potatoes

3 large sweet potatoes/yams (about 2 pounds) peeled and cut into 1 inch slices
2 Tab. Olive oil
2 Tab. Honey
1 Tea. fresh lemon juice
1/2 Tea. Salt to taste
Preheat oven 350 degrees
Place the potatoes in a 9 x 13 inch baking dish
Mix rest of ingredients and pour the mixture over the potatoes.
Toss to coat.
Bake about 1 hour until tender , stirring occasionally
Enjoy!!!
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Yams are a good source of vitamin B6. Vitamin B6 is needed by the body to break down a substance called homocysteine, which can directly damage blood vessel walls. Individuals who suffer a heart attack despite having normal or even low cholesterol levels are often found to have high levels of homocysteine. Since high homocysteine levels are signficantly associated with increased risk of heart attack and stroke, having a good supply of vitamin B6 on hand makes a great deal of sense. High intakes of vitamin B6 have also been shown to reduce the risk of heart disease.
Yams are a good source of
potassium, a mineral that helps to control blood pressure. Since many people not only do not eat enough fruits and vegetables, but also consume high amounts of sodium as salt is frequently added to processed foods, they may be deficient in potassium. Low intake of potassium-rich foods, especially when coupled with a high intake of sodium, can lead to hypertension. In the Dietary Approaches to Stop Hypertension (DASH) study, one group ate servings of fruits and vegetables in place of snacks and sweets, and also ate low-fat dairy food. This diet delivered more potassium, magnesium and calcium. Another group ate a "usual" diet low in fruits and vegetables with a fat content like that found in the average American Diet. After eight weeks, the group that ate the enhanced diet lowered their blood pressure by an average of 5.5 points (systolic) over 3.0 points (diastolic). Dioscorin, a storage protein contained in yam, may also be of benefit to certain individuals with hypertension. Preliminary research suggests that dioscorin can inhibit angiotensin converting enzyme, which would therefore lead to increased kidney blood flow and reduced blood pressure.

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