This dinner is simple and deceptively filling. Sweeter than baked potatoes, yams are a favourite with both children and adults, who will love this variation. Adding a spicy Mexican topping provides a pleasant contrast and the natural fats in the avocado help make you feel full.
4 large yams
1 red bell pepper, finely diced
1 orange bell pepper, finely diced
2 ripe avocados, mashed
4 Tbsp (60 mL) essential oil blend or flaxseed oil
4 Tbsp (60 mL) cilantro, chopped
4 Tbsp (60 mL) green onions, thinly sliced
2 to 4 Tbsp (30 to 60 mL) lime juice
1/2 tsp (2.5 mL) cumin
Salt and pepper to taste
Natural or soy cheese (optional)
Heat oven to 350 F (180 C). Line a large baking pan or cookie tray with aluminum foil. Prick yams with a fork and place on baking pan. Bake 1 hour or more, until yams are soft and tender.
In a small bowl, mix together bell peppers, avocado, oil, cilantro, green onions, lime juice, and cumin. Set aside.
Remove yams from oven and slit their skins with a sharp knife. Fluff cooked yam with a fork. Top with pepper and avocado mixture and season with salt and pepper. Serve warm.
Garnish with grated cheese and more cilantro if desired.
source:"Food Combinations for a Healthy heart", alive #268, February 2005
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