Roasted yams, or sweet potatoes, meet all the criteria of a safe starch. They have a high micronutrient content and are full of both soluble and insoluble fiber. Soluble fiber feeds the healthy gut bacteria and slows the absorption of carbohydrates which helps moderate blood sugar levels. Insoluble fiber promotes normal elimination and supports bowel health. You get a lot more than just carbohydrates from your starch choices and opting for a sweet potato means maximizing the side-benefits.
I like to prep a pan ahead of time, sometimes I’ll even throw them in the oven after dinner just so they are available later in the week. This not only saves you time but provides a ready-to-eat safe starch when hunger strikes.
- Serve with eggs, steamed or sautéed veggies, and extra-virgin olive oil for a perfectly balanced breakfast.
- Roast enough for multiple meals. On Sundays, I like to prepare enough for breakfast Monday-Friday so I can wake up and go without much time in the kitchen on workdays.
- 2-4 medium sweet potatoes or yams Japanese, garnet, jewel, purple, etc.
- 2 TBSP cooking oil acovado or coconut oil
- 1/2 tsp Himalayan sea salt
- 1/4 tsp black pepper
- Preheat oven to 375°F.
- Wash, peel, and chop yams into ½” chunks.
- Combine yams, oil, salt, and pepper in roasting pan. Toss gently to coat and stick in the oven.
- Stir the yams at 15 minutes and again at 30 minutes. This will help prevent them from drying out or sticking to the pan.
- Bake for 45 minutes or until tender.