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Recipe of the Week

Jan. 5, 2016

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While the names are often used interchangeably, yams and sweet potatoes are two different foods! In fact, yams are frequently used as currency by the indigenous people of the Trobriand Islands in Papua, New Guinea. The more yams you have, the richer you are. They also play an important role in wedding customs on the islands.

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Vegetables

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Festive Fruited Yams

Festive Fruited Yams

This recipe contains pectin, a soluble fiber found in fruits and vegetables that can help kill prostate cancer cells. The most concentrated sources of pectin are found in apples, peaches, and citrus fruit. This sweet, low-fat recipe makes an excellent side dish or dessert. Use it as an opportunity to boost your immune system and cancer-fighting capacity over the holiday season.

Makes 8 servings

Ingredients

4 yams (or sweet potatoes if yams aren’t available), peeled and cut into 1-inch pieces
1 large green apple, peeled and sliced
1 cup fresh cranberries or 1/4 cup dried cranberries
1/2 cup raisins
2 tablespoons sugar or other sweetener
1/2 cup orange juice

Directions

1. Preheat the oven to 350 F.

2. Place the yams in a 9 x 13-inch baking dish. Top with the sliced apple, cranberries, and raisins. Sprinkle with sugar, and pour the orange juice all over. Cover and bake for 1 hour and 15 minutes, or until the yams are tender when pierced with a fork.

Stored in a covered container in the refrigerator, leftover Festive Fruited Yams will keep up to 3 days.

Per serving: 114 calories, 0.2 g fat; 0 g saturated fat; 1.5% calories from fat; 0 mg cholesterol; 1.6 g protein; 28.2 g carbohydrate; 17.6 g sugar; 3.1 g fiber; 23 mg sodium; 33 mg calcium; 0.7 mg iron; 20.1 mg vitamin C; 6571 mcg beta-carotene; 0.6 mg vitamin E 

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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