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Yam and Plantain Scoop
- prep: 0 hr
- cook: 30 min
- total: 30 min
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This recipe warms the heart of my big sister, Omolola. She insists that she can’t make it like I can, but I reckon she just likes being pampered once in a while. Don’t we all. Yam can be a little dry on its own but this mash is silky smooth, with the coconut giving it a richness.
Ingredients
- 1 pound puna yam
- 1 black plantain
- 2 tablespoons extra-virgin coconut oil
- 1 teaspoon ground white pepper
- 1 teaspoon fine sea salt
Instructions
Click Here For Step-By-Step Instructions
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Nutrition
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 44 % Daily Value *
- Total Fat: 5 g 7.34%
- Saturated Fat: 1 g 3.33%
- Trans Fat: 0 g %
- Cholesterol: 0 mg 0%
- Sodium: 353 mg 14.71%
- Calcium: 3 mg 0.3%
- Potassium: 2 mg 0.04%
- Magnesium: 0 mg 0%
- Iron: 0 mg 0.57%
- Zinc: 0 mg 0%
- Total Carbohydrate: 0 g %
- Dietary Fiber: 0 g 0.55%
- Sugar: 0 g
- Protein: 0 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 0 g
- Vitamin A 0.1%
- Vitamin C 0.17%
- Vitamin D 0%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat1
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch0
- Exchange - Vegetables0
- Exchange - Lean Meat0
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total0 oz-eq
- MyPlate - Vegetable Total0 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total0 oz-eq