Jamaican Yam Casserole

Jamaican Yam Casserole

Jamaican Yam Casserole is composed of sweet potatoes combined with banana slices, chopped pecans, toasted flaked coconut and flavored with orange juice. Jamaican Yam Casserole is actually a misnomer, as most vegetables referred to in the United States as “yams” are actually sweet potatoes.

Many people use the terms “yam” and “sweet potato” interchangeably but in reality they are two very different vegetables. Sweet potatoes are actually members of the Morning Glory family while yams belong to a family of starchy tubers grown in Africa, Asia, Latin America and the Caribbean. True yams may be found in Asian and Caribbean markets. There are more than 600 varieties of yams grown and 95% of these crops are grown in Africa.

Yams are starchier and drier than sweet potatoes. Unfortunately, yams are considered nutritionally inferior to sweet potatoes related to their high levels of beta carotene. Sweet potatoes originated in Peru and Equador. North Carolina produces the largest sweet potato crop in the US.


Sweet potatoes contain some great nutrients such as beta carotene, Vitamin A, fiber, antioxidants, anti-inflammatory properties and blood sugar regulating nutrients. Beta carotene is a strongly colored red-orange pigment abundant in fruits and vegetables. Beta carotene is a well-known antioxidant and eating a diet rich in beta carotene is an excellent health recommendation.

The Recipe for Jamaican Yam Casserole

Jamaican Yam Casserole
Serves 2
A luscious combination of sweet potatoes, bananas, pecans and coconut flavored with orange juice.
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Cook Time
30 min
Cook Time
30 min
Ingredients
  1. 1 1-lb. can yams, drained OR use 3 medium sweet potatoes, sliced and cooked until soft
  2. 1/2 medium banana, sliced
  3. 1/4 cup orange juice
  4. 1/2 teaspoon salt
  5. 1/8 teaspoon pepper
  6. 2 tablespoons chopped pecans
  7. 2 tablespoons toasted flaked coconut
Instructions
  1. Preheat oven to 350 degrees F. In a buttered 1-quart casserole arrange sweet potatoes, banana. Pour juice over all. Sprinkle with salt and pepper. Top with pecans and coconut. Bake, covered for 30 minutes.
Notes
  1. Optional: 1 tablespoon brown sugar and 1 tablespoon butter may be added for additional flavor, if desired.
Adapted from Good Housekeeping Cookbook 1963
Adapted from Good Housekeeping Cookbook 1963
SILVER FOODIE http://www.silverfoodie.com/
 

Parting Comments

Recently I had three sweet potatoes that I needed to use up so I found this recipe in a Good Housekeeping Cookbook that was published in 1963. The recipe yield is 2 servings, so some multiplication might be in order If you need to serve more than 2 people. I would characterize this recipe as simple, fast and quite delicious. The orange juice acts as a flavor intensifier. The ingredients combine well to produce a great side dish.

If you like sweet potatoes as much as I do, you may wish to check out other posts I’ve written that featured sweet potato recipes:

Sweet Potato Casserole

Gluten-Free Crispy Sweet Potato Patties

Sweet Potato Black Bean Quesadillas

Sweet Potato Pancakes

When you need a light side dish to accompany meat, fish or fowl, try Jamaican Yam (Sweet Potato) Casserole! 

Remember to Savor the Flavor!

Janet

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Light and Refreshing Mandarin Coconut Salad

 Mandarin Coconut Salad

Mandarin Coconut Salad is a refreshing, light salad that’s can be prepared any time of year, thanks to the availability of canned mandarin oranges. The original recipe calls for fresh mandarin oranges which are the best choice when they are available. I always keep canned mandarin oranges on hand for another salad that I really like called Orange Romaine Salad. Now I have two delicious salad recipes for which I need to stock canned mandarin oranges!

As I mentioned in a previous post, 3 Simple Steps to Prepare Strawberry Salad, I really like homemade salad dressings. The salad dressing for Mandarin Coconut Salad really complements the salad in a very flavorful way. The ingredients include rice wine vinegar, maple syrup, Dijon mustard, and either liquid coconut oil or extra-virgin olive oil.


Other ingredients in Mandarin Coconut Salad include lettuce, crumbled bacon (optional), toasted coconut flakes, and toasted nuts. Toasting the coconut and nuts really brings out their flavors in this salad.

The Recipe

Here’s the printable recipe for Mandarin Coconut Salad:

Mandarin Coconut Salad
Serves 4
A light, refreshing salad of lettuce, mandarin oranges, coconut, bacon crumbles and toasted nuts with a homemade flavorful dressing.
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Dressing
  1. 2 Tablespoons Rice Wine Vinegar or Mirin
  2. 3 Tablespoons Liquid Coconut Oil or Extra-Virgin Olive Oil
  3. 2 teaspoons Maple Syrup
  4. 1 teaspoon Dijon Mustard
  5. Salt & Pepper to taste
Salad
  1. 1 head Bibb Lettuce (or 6-8 cups shredded lettuce of your choice)
  2. 6 Mandarin Oranges, peeled & sectioned or 1 small can mandarin oranges
  3. 4 Bacon Slices, cooked & crumbled
  4. 1/2 cup Coconut Flakes, lightly toasted, cooled
  5. 1/3 cup Pecans or other nuts, chopped, toasted and cooled
Instructions
  1. Dressing: Whisk together all ingredients. (Or place in a jar with a lid and shake vigorously) Set aside.
  2. Salad: Mix together all salad ingredients in a large bowl. Toss with dressing and serve on individual plates or bowls.
Adapted from King's River Packing
Adapted from King's River Packing
SILVER FOODIE http://www.silverfoodie.com/

Mandarin Oranges

Mandarin oranges are smaller and less spherical than common oranges, with a taste that is considered sweeter and stronger. A ripe Mandarin orange is firm to slightly soft, heavy for its size, and pebbly-skinned. Thin peel makes mandarin oranges easier to peel and split into segments. Grown in tropical and sub-tropical areas, mandarin oranges are high in Vitamin C, as is other citrus fruits. The top producer of mandarin oranges is China, with the USA being number 11 on the list of top mandarin orange producers.

Dried Mandarin orange peel is used as a seasoning in baking, cooking and making candy. Generally, mandarin oranges are used in salads, desserts and main dishes. Low in calories, 3.5 ounces or 100 grams of mandarin oranges provides only 53 calories.

Mandarin is a term referring to the bright orange robes worn by the mandarins, public officials of the ancient Chinese court. These sweet fruits were often reserved strictly for the privileged class in the Far East. China has cultivated mandarin oranges for more than 3000 years whereas mandarin oranges were only introduced to Europe and North America in the 19th Century. Mandarin oranges are also used in the celebration of the Chinese New Year. Isn’t it wonderful that we common folk can enjoy a treat that once only the privileged class could enjoy?

A Recap of Salad Recipes

In case you missed these earlier posts and/or are interested in other salad recipes, the following links will take you to other salad recipes on Silver Foodie. Just click on the link to go to the recipe!

Strawberry Salad with Pecans and Feta

Fresh Asparagus Salad with Pecans

Cashew Blueberry Salad

Orange Romaine Salad

Janet’s Broccoli Salad

Holiday Ambrosia

All these salads are making me hungry! I think I’ll go make a salad! Try one of these salad recipes soon!

Remember to Savor the Flavor of Fresh Salads with Homemade Salad Dressings!

Janet

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High Energy Treats – Addictive & Delicious!

Fall activities are in full swing!  Football games with tailgate parties, camping, hiking, backpacking, soccer, and other activities call for some delicious high energy treats to replenish those calories that our activities have depleted.  There are two such treats I want to share with you in this post but first … Continue reading →