Talking Turkey with Elaine Magee, MPH, RD
WebMD Live Events Transcript; Event Date: Thursday, November 18, 2004
Here is my favorite sweet potato casserole:
- Four cups of hot mashed sweet potatoes
- One tablespoon of butter or margarine
- Three tablespoons of light pancake syrup or maple syrup
- One egg or quarter cup egg substitute
- Half a cup of low-fat milk or fat-free half-and-half
You pour that into a two-quart casserole dish coated with cooking spray.
- 1/3 cup chopped pecans
- 1/3 cup flaked coconut
- 1/3 cup brown sugar
- 1 tablespoon of flour
Combine that in a bowl, stir in a tablespoon of melted butter or margarine,
sprinkle that over the sweet potatoes, and bake in a 325-degree oven for one
So we've only added two tablespoons of butter to the entire casserole and
the sugar is cut down to a 1/3 cup of brown sugar and a few tablespoons of
light pancake syrup.
Here's an extra tip if you're working with a recipe that calls for canned
sweet potatoes or yams: You don't have to use canned, even if the recipe says
to use canned. You can peel the fresh yams or sweet potatoes, cut them up into
two-inch pieces and microwave them with a quarter cup of water until tender.
Bypass the canned altogether.
What is the difference between yams and sweet potatoes?
I really like the yams, myself. To me, they have more flavor. The sweet
potatoes are the lighter color and they do have more of a potato texture. Yams
are a softer vegetable.
One cup of orange yams, cooked, has:
- 3,410 retinal equivalents
- 34 milligrams of vitamin C
- 22 micrograms of folic acid
- 4.6 grams of fiber
Compare this to one sweet potato, which is about one cup:
- 2,659 REs of vitamin A
- 27 milligrams of vitamin C
- About 17 micrograms of folic acid
- 3.6 grams of fiber
Both are good, though. Both are great root vegetables. Enjoy both of them
every chance you get, not just on Thanksgiving. They're loaded with good
Cranberries are a part of most people's Thanksgiving meal. Any new ideas for
When you think of the holiday season, lots of special foods come to mind, but
only one fruit stands out to me, and that's the colorful cranberry. The real
nutritional story behind this berry is it's packed with powerful
phytochemicals. They have two types of phytochemical families, the flavonoids
and the phenolic acids. Recent laboratory studies suggest the three flavonoid
phytochemicals in cranberries work together for maximum effect on suppressing
the growth of various human cancer cells. That's exciting.
Other research has indicated foods and beverages containing flavonoids may
decrease the risk of atherosclerosis. Another recent Cornell University study
on common fruits found cranberries had the highest total antioxidant activity,
the highest inhibitory effect on human cancer cells, and had the highest
phenolic content (remember, those were a grouping of phytochemicals.)