Candied yams with hemp hearts is a classic soul food dish with a twist that's perfect for a cozy family dinner or a holiday feast. This recipe puts a unique twist on the traditional recipe by adding a nutritious and flavorful ingredient: hemp hearts. Hemp hearts are rich in protein, healthy fats, and fiber, making them a great addition to any diet. The combination of sweet, tender yams and crunchy, nutty hemp hearts is sure to be a crowd-pleaser. This recipe is easy to make and only requires a few simple ingredients, so it's perfect for a weeknight meal or a special occasion. Give this Candied Yams with Hemp Hearts recipe a try and enjoy the delicious and wholesome flavors it has to offer.
Preparing the Ingredients
Candied Yams Recipe Ingredients
How to Cook Candied Yams
Preheat your oven to 375°F (190°C).
Wash and peel the yams. Cut them into 1-inch pieces and place them in a large pot of boiling water. Cook for 10-15 minutes or until they are soft but not mushy. Drain the yams and set them aside.
In a mixing bowl, combine the brown sugar, maple syrup, hemp hearts, melted butter, cinnamon, nutmeg, and salt. Mix until well combined.
Add the cooked yams to the mixing bowl and toss them in the mixture until they are coated evenly.
Spread the yams out in a 9x13 inch baking dish.
Bake the yams in the preheated oven for 20-25 minutes or until the hemp hearts are golden brown and the yams are tender and caramelized.
Once cooked, remove the yams from the oven and let them cool for a few minutes before serving.
Enjoy your delicious Candied Yams with Hemp Hearts as a side dish to your meal!
Are Candied Yams Healthy?
Candied Yams with Hemp Hearts, can be considered healthy for a few reasons:
Yams: Yams are a great source of complex carbohydrates, fiber, vitamins (such as vitamin A and C), and minerals (such as potassium and manganese). They are low in fat and calories, and have a low glycemic index, which means they don't cause a rapid spike in blood sugar levels. As a result, yams can help keep you feeling fuller for longer periods of time, and provide sustained energy throughout the day.
Hemp Hearts: Hemp hearts are an excellent source of plant-based protein, healthy fats (such as omega-3 and omega-6 fatty acids), and fiber. They also contain vitamins and minerals such as vitamin E, magnesium, and potassium. The combination of protein and fiber in hemp hearts can help you feel full for longer, and support healthy digestion.
Minimal added sugar: While this recipe does include some brown sugar and maple syrup, the amounts used are relatively small, and the yams provide natural sweetness. This means the dish doesn't contain excessive amounts of added sugar, which can contribute to various health problems when consumed in excess.
Overall, this recipe offers a balanced combination of complex carbohydrates, healthy fats, protein, fiber, and essential vitamins and minerals, making it a nutritious and healthy option for a delicious meal.
What is the History of Candied Yams?
Candied yams are a traditional dish in Southern cuisine in the United States, and have a long history in African-American culinary culture.
Yams are native to Africa and were brought to the United States during the time of slavery. Enslaved Africans introduced yams to the American South and used them in their cooking, adapting traditional African yam dishes to incorporate local ingredients and techniques. Candied yams were created as a way to turn the nutritious and starchy yams into a sweet and indulgent dessert or side dish, often served during special occasions such as Thanksgiving and Christmas.
The use of sugar or molasses to sweeten the yams is a testament to the resourcefulness of enslaved Africans, who had limited access to sweeteners and used what was available to them. Over time, the recipe evolved to include spices such as cinnamon, nutmeg, and allspice, which were readily available in the region.
Today, candied yams are a beloved dish throughout the United States, and variations of the recipe can be found in many different cuisines. The addition of hemp hearts to this recipe adds a modern twist, bringing a healthy and nutritious ingredient to this classic dish.
Ingredients
Directions
Preheat your oven to 375°F (190°C).
Wash and peel the yams. Cut them into 1-inch pieces and place them in a large pot of boiling water. Cook for 10-15 minutes or until they are soft but not mushy. Drain the yams and set them aside.
In a mixing bowl, combine the brown sugar, maple syrup, hemp hearts, melted butter, cinnamon, nutmeg, and salt. Mix until well combined.
Add the cooked yams to the mixing bowl and toss them in the mixture until they are coated evenly.
Spread the yams out in a 9x13 inch baking dish.
Bake the yams in the preheated oven for 20-25 minutes or until the hemp hearts are golden brown and the yams are tender and caramelized.
Once cooked, remove the yams from the oven and let them cool for a few minutes before serving.
Enjoy your delicious Candied Yams with Hemp Hearts as a side dish to your meal!