Sweet Potato or Yam?
Yams and Sweet Potatoes are not the same. Though they can be easily interchanged in recipes, they belong to separate plant families and their nutritional profile is different. Both provide a healthy dose or vitamin C, vitamin B6, potassium and other nutrients, but unlike sweet potatoes, yams provide only a trace of vitamin A and are lower in fiber.
So how do you know what’s what at the grocery store? Labeling in U.S. grocery stores can sometimes be confusing. Often what is labeled a yam is actually a sweet potato. Yams are not grown in the U.S. so it is rare to find a true yam in a typical U.S. grocery store. To find true yams in the U.S., you would likely need to visit to a specialty grocery store or international market.
A Word on Sodium
Before running out to purchase a processed can of enchilada sauce, consider making your own at home (recipe below). It is very fast and easy to make and your sodium will be reduced significantly in most cases. Be sure to purchase tomato sauce that is labled “no-salt-added” or a brand that is naturally low in sodium, such as Pomi. You can find this brand in most whole food grocers and online. As always, check labels. The table below shows sodium content in some commonly store bought brands.
Commercial Enchilada Sauce Sodium Content
Brand
Ingredients
1 15-oz can no-salt-added organic black beans, rinsed and drained
3 garlic cloves, minced
Fresh juice from 1 lime
½ cup green onions, diced
½ tsp cumin
½ tsp sodium-free chili powder, (try Frontier brand)
¼ tsp fresh ground black pepper
2 tablespoons fresh cilantro, chopped
2 cups cooked sweet potatoes, slightly mashed
1 ½ cups Easy Low-Sodium Enchilada Sauce, (see recipe below)
8-9 corn tortillas
½ cup organic shredded Monterey Jack or a Mexican blend cheese
Instructions
* Preheat oven to 350 degrees.
* Combine drained black beans with the garlic, lime juice, green onions and spices in a bowl.
*In a separate bowl, slightly mash the cooked sweet potato.
*Pour about ½ cup of enchilada sauce in the bottom of a 3-quart rectangular baking dish.
* Place 1-2 tortillas between 2 paper towels and warm in the microwave for 15-20 seconds.
*Spoon about 1/8 of mashed sweet potatoes down the center of a warmed tortilla. Top with 1/8 of the bean mixture. Wrap and roll the tortilla and carefully place seam side down in the sauced baking dish. Repeat with each tortilla.
*Pour the remainder of the sauce on top and sprinkle with the cheese.
*Bake at 350 degrees for 20-25 minutes, until the enchiladas are hot and the sauce is bubbling around the edges.