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In a medium saucepan, cook unpeeled yams in boiling water for 20 minutes or until a knife slips through easily. They should be tender, not mushy. Set aside to cool.
Peel, core, slice the apples into ½ inch pieces and place in a medium saucepan with the apple juice, applesauce, raisins, and all spices. Cover and cook until apples soften, about 3 to 5 minutes. Uncover and
reduce heat. Simmer a few minutes
longer. Remove pan from hot
burner.
Peel and slice the cooked yams
into 1- inch cubes. Add to the
apple-raisin mixture. Gently mix
and heat thoroughly about 5 to
7 minutes. Serve warm.
Nutrition Facts Per Serving: 180
Calories, 1 g Total Fat, 9 Calories
from Fat, 14 mg. Sodium, not a significant source of Saturated Fat, or Cholesterol
Nutrition Tip: "Yams and sweet potatoes have beta carotene. Eating foods with beta carotene and other anti-oxidant nutrients— vitamins C, E, and selenium— could help prevent certain cancers, heart disease, and vision problems. Dark green, red, yellow and orange foods usually have beta carotene. Select vegetables and fruit such as yams, carrots, tomatoes, winter squash, spinach, greens, strawberries and mangoes for better health." Paula Benedict, MPH, RD
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