Cozy Yam Almond Mash

(RECIPE) Meatless Monday

Enjoy our savory Meatless Monday recipe, developed by Tana Amen, BSN, RD, author of The Brain Warrior’s Way Cookbook. She’s created a heart-warming indulgent dish chock-full of vitamins C and A, and other nutrients good for your brain, and your heart.

In our Cozy Yam Almond Mash vegetarian recipe, the almonds used are very high in brain-healthy fats and proteins, vitamin E, manganese and magnesium, says Amen.

Both of these “m” minerals (manganese and magnesium) are needed by the body to break down and absorb calcium and healthy fats that can boost brain power. They may also bolster bone health and energy metabolism, she says.

Remember: Amen uses fiber-rich yams as the feature ingredient in meatless soups and side dishes to help fill you up and satisfy carbohydrate cravings on chilly nights in front of the fire, watching our PBS Specials.

Ingredients

4 Servings

1.33 cup yams peeled, chopped
1/3 cup almond milk
1/6 teaspoon erythritol (or another sugar substitute)
1/6 teaspoon nutmeg

Directions

Medium dice the yams and place in a large pot of water. Boil until tender (20 minutes or so), then drain.
Place in a food processor or electric mixer, and then blend yams with almond milk, erythritol and nutmeg.
Blend until smooth and enjoy warm or cold.

Nutritional Info Per Serving

85 calories	0.5g fat	0.4g sugar
1.5g protein	3g fiber	19.5g carbs
28mg sodium	0.05g saturated fat	0mg cholesterol

This recipe was created by Tana Amen BSN, RN, fitness expert and book author. Shop for your favorite books and supplements, and stay tuned for our healthy recipes every Monday.