Cassava - Pineapple Savoury

Cassava - Pineapple Savoury
2 cups grated cassava
1/2 cup grated coconut
2 cups crushed pineapple
1 cup grated cheese
1/2 cup chopped onion or spring onion
Mix grated cassava with grated coconut and press thinly into a greased
flat baking dish or tray. Spread crushed pineapple, Chopped onion and
grated cheese on top of the cassava mixture. Bake in a moderate oven for 20
minutes until cooked and the topping is brown.
Note: High in fat and saturated fat. To reduce, use less coconut
and cheese.

Cassava Soup

Cassava Soup
1 lb. (1/2 kg) chicken
1 cup cassava
11/2 cups chopped pumpkin
8-10 cups water
1/2 teaspoon salt
pepper
Put all the ingredients in a pot and bring to the boil. Cover the pot and
cook the mixture slowly until the meat is tender (about one hour). Add salt
and pepper to taste, then serve.
Variation: Can substitute beef, pork or fish for chicken

Belau Crumpet

Belau Crumpet
2 cups cassava root (grated)
1 egg (unbeaten)
1/2 teaspoon salt
2 tablespoons vegetable oil
Wash and peel cassava root, then grate. Add egg, salt, and vegetable
oil. Mix thoroughly. The batter will be soft and somewhat coarse. Shape
into the size of a biscuit. Bake 450ºF for 20 minutes.

Cassava Balls

Cassava Balls
2 cups grated raw cassava
1 medium onion
1 teaspoon chopped fresh herbs* (e.g. parsley, basil, sage) or 1/2
teaspoon dried herbs
1 egg
1/4 cup cooking oil
Peel and chop the onion. Mix together the grated cassava, onion and
herb. Lightly beat the egg. Add to the cassava mixture and mix well to form
a smooth mixture. Form mixture into small balls. Lightly fry the cassava
balls in cooking oil until golden brown.
*A finely chopped fresh chilli or clove of garlic can be used instead of
the herbs.
Note: Analysis is based on all of the oil being absorbed during frying.

Apple-Cranberry-Currant Pie with French Topping

Yield > 10
Ingredients :
1/4 cup Brandy
1/4 cup Currants
1 1/2 cup fresh or thawed frozen
cranberries
1 1/4 cup granulated sugar - (about)
6 tbl unbleached or regular allpurpose
flour plus
1 cup unbleached or regular allpurpose
flour
1 tbl grated orange peel
3/4 tsp ground cinnamon
1/2 tsp ground nutmeg
1/4 tsp salt
6 cup sliced peeled Granny Smith
apples - (abt 2 1/4 lbs)
Pie Pastry (see recipe)
(10" pastry for a singlecrust
pie)
2/3 cup brown sugar - (firmly
packed)
1/2 cup butter or margarine - (1/4
Method :
• In a small bowl, combine brandy and currants. Cover and
let stand until currants are plump, at least 1 hour or up to 1
day.
• Sort cranberries and discard any that are bruised or
decayed. Rinse and drain berries.
• In a large bowl, mix 1 1/4 cups granulated sugar, 6
tablespoons flour, orange peel, cinnamon, nutmeg, and salt.
With a slotted spoon, lift currants from brandy; reserve
brandy. Add currants, cranberries, and apples to sugar mixture
and mix well. Taste and add more granulated sugar if desired.
Pour filling into unbaked 10-inch pie pastry in pan. Drizzle
evenly with reserved brandy.
• In another bowl, mix 1 cup flour and the brown sugar.
Add butter and cut in with a pastry blender or rub with your
fingers until mixture forms small lumps. Sprinkle topping
evenly over filling. Set pie in a foil-lined 12-inch pizza pan or
10- by 15-inch baking pan.
• Bake on the bottom rack of a 375 degree oven until
juices bubble around edges and through topping, 55 to 65
minutes. If pie browns too quickly (check after 30 minutes),
cover loosely with foil.
• Set pie, uncovered, on a rack until cool to touch, 2 1/2 to
3 hours. Cut into wedges.
• This recipe yields 10 to 12 servings.
• Comments: Beth Secrest once baked four to eight pies a
day at the Northern Lights Saloon on the border of Glacier
National Park. Now she puts her baking expertise to use at
home, where she created this dressed-up apple pie. If making
it up to 1 day ahead, cover and chill. To warm the cold pie,
bake uncovered in a 350 degrees oven 10 to 15 minutes.

Cassava in Coconut Milk

Cassava in Coconut Milk
3 medium size cassava (1 cassava = 200 grams)
1 cup coconut milk
salt
onion
Remove rough skin from cassava. Cut cassava in half crosswise and
then cut in quarters. Place cassava in a pot and barely cover with coconut
milk. Sprinkle salt and place onion on top. Cover and bring to boil.
Simmer for 15 to 20 minutes until soft, then pierces with a fork. Done
when fork goes through cassava.
Note: High in saturated fat. To reduce, replace up to half of coconut
milk with whole and low fat milk.

Tapioca (Cassava) Cakes

Tapioca (Cassava) Cakes
2 cups cooked tapioca
2 teaspoons grated onion
1 cup canned fish, corned beef or cooked, chopped fresh fish or meat
1 beaten egg
salt
pepper
flour
Mash cooked tapioca and add onion, fish or meat and egg. Mix well.
Season with salt and pepper to taste. Form into cakes and roll in flour. Fry in
oil or fat until golden brown.
Note: High fat due to deep fat frying.

Andouille-Chef Folse

Andouille-Chef Folse
Yield > 1
Servings
Ingredients :
5 lb Pork butt
1/2 lb Pork fat
1/2 cup Chopped garlic
1/4 cup Cracked black pepper
2 tbl Cayenne pepper
1 tbl Dry thyme
4 tbl Salt
6 x Feet beef middle casing (see
butcher or Specialty shop)
Method :
• Andouille is the Cajun smoked sausage so famous
nationally today.
• Made with pork butt, shank and a small amount of pork
fat, this sausage is seasoned with salt, cracked black pepper
and garlic. The andouille is then slowly smoked over pecan
wood and sugar cane. True andouille is stuffed into the beef
middle casing which makes the sausage approximately one
and a half inches in diameter. When smoked, it becomes very
dark to almost black in color. It is not uncommon for the
Cajuns to smoke andouille for seven to eight hours at
approximately 175 degrees. Traditionally, the andouilles from
France were made from the large intestines and stomach of
the pig, seasoned heavily and smoked. In parts of Germany,
where some say andouille originated, the sausage was made
with all remaining intestines and casings pulled through a
larger casing, seasoned and smoked. It was served thinly
sliced as an hors d'oeuvre. It is interesting to note that the
finest andouille in France comes from the Brittany and
Normandy areas. It is believed that over half of the Acadian
exiles who came to Louisiana in 1755 were originally from
these coastal regions. Cube pork butt into one and a half inch
cubes. Using a meat grinder with four one quarter inch holes in
the grinding plate, grind pork and pork fat. If you do not have
a grinding plate this size, I suggest hand cutting pork butt into
one quarter inch square pieces.
• Place ground pork in large mixing bowl and blend in all
remaining ingredients. Once well blended, stuff meat into
casings in one foot links, using the sausage attachement on
your meat grinder. Tie both ends of the sausage securely using
a heavy gauge twine. In your homestyle smoker, smoke
andouille at 175-200 degrees F for approximately four to five
hours using pecan or hickory wood. The andouille may then be
frozen and used for seasoning gumbos, white or red beans,
pastas or grilling as an hors d'oeuvre.

Cassava

Cassava
The cassava plant, also called tapioca, was brought to the Pacific
islands during the last century. Its roots have become a staple food in some
places. Many different varieties of the plant now grow in the region.
Because it is easy to grow and simple to prepare, cassava is becoming
a very popular food. The cassava plant is grown from cuttings taken from the
base of the stem. They can be planted at any time of the year.
Cassava grows best in light, sandy soil. However, it can also grow in
dry or poor soil where crops such as taro do not grow very well. About nine
months after planting, most varieties are ready for harvest.
After being dug up, the cassava roots begin to rot very quickly and
will stay fresh for only a few days. It is best to use cassava root soon after
harvest, or buy it in a small amounts and cook it immediately. Cassava should
never be eaten raw. The root contains a chemical called hydrocyanic acid,
which is poisonous. It should be peeled and washed thoroughly and cooked
for a long time.
Estimated Nutritional Values
Amount/Serving % DV* Amount/Serving % DV*
Calories 170 kcal 9 % Carbohydrate 38 Gm 13 %
Total Fat 1 Gm 2 % Iron 5 Mg 28 %
Saturated Fat 0 Gm 0 % Calcium 127 Mg 13 %
Cholesterol 0 Mg 0 % Vitamin A 7 IU 0 %
Sodium 11 Gm 0 % Vitamin C 67.5 Mg 113 %
Protein 4 Gm 8 %
*Percent daily Values (DV) are based on a 2,000 calorie diet
Nutritional Values are based on 1 cup of cooked cassava
Milk: 0 Veg: 0 Fruit: 0 Bread: 2 Meat: 0

Tapioca (Cassava) Roll

Tapioca (Cassava) Roll
tapioca root (cassava)
The root is peeled and grated. Form this into a cigar shape and wrap
with a ti leaf and tie with string. Boil the package. When it is done the
cassava is yellowish, somewhat transparent, and chewy.
Variation: This roll may be varied by adding grated coconut or
sweetening to the grated cassava. Also a favorite way is to shape the grated
cassava around a banana and then wrap with ti leaf.

Hoho with Meat and Vegetables (Tonga)

Hoho with Meat and Vegetables (Tonga)
4 cups chopped sweet potatoes
6-8 taro leaves
1 cup coconut cream
1 cup water chopped onion
1 cup chopped pumpkin
1 cup tinned meat
Clean the taro leaves and arrange on banana leaves that have been
softened over the fire. Wash, peel, and chop the pumpkin, onions and sweet
potatoes. Add meat to vegetables and mix. Put all on the taro leaves. Pour
coconut cream on top. Wrap up and bake in an earth oven or steam for about
1 hour. Serve hot.
Variations: Use foil instead of softened banana leaves.
Note: Extremely high in saturated fat. To reduce, replace up to half of
coconut cream with whole and low fat milk.

Meal in a Nutshell

Meal in a Nutshell
4 small sweet potatoes (200 grams each)
2 spring onions
1 tomato
3/4 cup dark green leaves
1/2 cup peanuts
1/4 medium pineapple, chopped
2 coconuts
Peel and wash the sweet potatoes. Cut into small pieces. Wash and
chop onions, tomato and dark green leaves. Grate the coconut and save the
coconut shell. Prepare coconut cream.
Put all the vegetables, peanuts, fish or meat, and pineapple inside half
the shell. Pour coconut cream over the vegetable mixture. Put the other half
of the shell on the top and tie tightly in place. Steam in a pan of water for
about 45 minutes or bake in an earth oven. Serve in the shell.
Variation: Substitute chopped fish or corned beef for peanuts to
decrease fat and increase protein.
Note: High in saturated fat. To reduce, replace up to half of coconut
cream with whole or low fat milk.

Sweet Potato and Pineapple Casserole

Sweet Potato and Pineapple Casserole
4 medium sweet potatoes, cooked and sliced
2 cups cheese sauce (see below)
1 tablespoon grated coconut
1 fresh pineapple, peeled cored and sliced
2 tablespoons chopped spring onions
2 tablespoons butter or margarine
1/4 teaspoon salt
Cheese Sauce:
1 tablespoon butter
1 heaped tablespoon flour
2 heaped tablespoons grated cheese
11/2 cups milk
1/4 teaspoon salt
pepper to taste
Grease a baking dish. Arrange in layers, sliced pineapple, sliced sweet
potato, grated coconut and spring onions. Spread cheese sauce. Repeat
layers until all sweet potato and pineapple have been used. Bake in a hot
oven for 30 minutes. Serve hot as a vegetable with cooked meat or fish.
To prepare cheese sauce: Melt butter, stir in flour using a wooden
spoon. Cook over gentle heat for 3 minutes without browning. Remove from
heat and gradually stir in half the milk, stir until well blended. Return to
heat, cook slowly until sauce thickens, stirring all the time. Gradually add
remaining milk. Bring to the boil. Add grated cheese and salt and pepper to
taste, mix well. Makes 2 cups.

Sweet Potato and Fish

Sweet Potato and Fish
2 cups cold boiled sweet potato
1/2 cup boiling milk
1 cup fish
1 egg
flour, as needed
oil, as needed
Mash sweet potato, add milk and mix well. Add fish and egg and mix
well. Shape mixture into small balls and roll in flour. Fry in deep fat.
Note: High fat recipe due to deep fat frying.

Sweet Potato Buns

Sweet Potato Buns
3 cups sweet potatoes (cooked and mashed)
1 cup milk
2 cups self-raising flour
1 teaspoon lemon juice
Add milk to the cooked and mashed sweet potatoes in a large bowl.
Add the flour a little at a time and mix well. Sprinkle in lemon juice. Mix
into a firm dough. Shape into balls the size of an egg. Place on a greased
baking tin. Bake in a hot oven (425ºF or 220ºC) for about 15–25 minutes
until done. Cool before serving.

Sweet Potato Pudding (Koele Palau)

Sweet Potato Pudding (Koele Palau)
1 lb. Okinawan sweet potatoes, cooked
11/2 cups coconut milk
1 can (12 oz.) sweetened condensed milk
Pare and slice sweet potatoes. Put half of the coconut milk, half of the
condensed milk and half of the sweet potatoes into blender. Cover and blend
well; pour into serving bowl and repeat with remaining ingredients. Chill
before serving.
Note: Very high in saturated fat. To reduce, replace up to half of
coconut milk with whole or low fat milk.

Bonelos Dago (Yam Fritter)

Bonelos Dago
(Yam Fritter)
2 lbs. yams, grated to about 4 cups
2/3 cup sugar
11/2 cups sifted flour
Peel yam and grate it. Place grated yam in a medium bowl. Add
sugar and mix with hands. Gradually add flour while mixing. Mix well.
Heat oil to 350ºF. Take about 1/2 cup yam batter into one hand and
squeeze into small balls about 1 to 2 inches. Wet hands often and before
taking more batter. Place into hot oil and fry for about 10 minutes turning
once or twice. If you use 2 inch deep of oil, fritters will turn up by
themselves. Drain fritters on paper towel. Serve hot with syrup.
Note: High fat recipe due to deep fat frying.

Sweet Potato

Sweet Potato
Sweet potato, Ipomea batatas, is a root crop that is easily grown,
matures quickly, does not require much space, and tastes good. Besides all
of this, the leaves are also a very nutritious green vegetable. It is an
important food for security in the Pacific Islands, since both the edible tuber
and other planting materials commonly survive hurricanes or cyclones.
Planting material is made from cuttings of the vine. Cuttings from the
vine tips are best. The middle or base of the vine can be used, but they often
produce less. Cuttings should be 12 to 16 inches long. A tuber can also be
sprouted, cut and planted.
Select a sunny location. After planting in a hole 6-12 inches deep,
make a mound of soil around the cutting or piece of tuber. The vines will
grow up to 18 feet long and root along the length. Tubers are formed
wherever the roots grow. The main planting spot will be ready for harvest in
3 to 5 months, but the secondary root locations will take longer.
The harvested tubers can be stored for a long time if they are treated
properly. They should be washed and left to dry in the sun for a few days,
then stored in a cool, dark and dry place. Use any cut or bruised tubers for
food or replanting as soon as possible.
Estimated Nutritional Values
Amount/Serving % DV* Amount/Serving % DV*
Calories 344 kcal 17 % Carbohydrate 80 Gm 27 %
Total Fat 1 Gm 2 % Iron 1.8 Mg 10 %
Saturated Fat 10 Gm 50 % Calcium 69 Mg 7 %
Cholesterol 0 Mg 0 % Vitamin A 27960 IU 559 %
Sodium 43 Gm 2 % Vitamin C 56.1 Mg 94 %
Protein 5 Gm 10 %
*Percent daily Values (DV) are based on a 2,000 calorie diet
Nutritional Values are based on 1 cup cooked YELLOW sweet potato
Milk: 0 Veg: 0 Fruit: 0 Bread: 2 Meat: 0

Yam and Vegetable Curry

Yam and Vegetable Curry
4 cups chopped yam
2 tablespoons cooking off
1 onion, sliced
2 chillies, chopped (optional)
2 teaspoons curry powder
2 cloves garlic, crushed (optional)
2 cups chopped vegetables (green beans, tomatoes, pumpkin)
11/2 cups water
Wash and peel the yam. Cut it into pieces.
Heat the oil in a pot. Add sliced onion and chillies (optional) and cook
until browned. Add curry powder and crushed garlic (optional) stirring all
the time. Cook for one minute. Add yam pieces and vegetables, stirring
well. Add 1/2 cup of water. Cover.
Cook slowly for about 15 minutes until the yam is soft. If the yam is
still hard, then add 1 cup water and cook for a few more minutes. Serve hot
with fish and fresh dark green salad.

Stuffed Yam with Cheese

Stuffed Yam with Cheese
1 small yam
I cup flaked cooked fish
1 large tomato, chopped
1 cup coconut cream
1/2 cup grated cheese
Bake the yam with the skin on until cooked. Cut it in half while still
hot. Take out the flesh, leaving the skin whole in the shape of a boat. Mash
yam with a fork. Mix the flesh with the flaked fish, chopped tomato, and
milk or coconut cream. Put the yam mixture back into the skin. Sprinkle
grated cheese on top. Bake for about 15–20 minutes or until the cheese
melts. Serve hot.
Note: Extremely high in saturated fat. To reduce, replace half of
coconut cream with whole or low fat milk.

Amaretto French Toast, Bill's

Yield > 4
Ingredients :
3 x eggs beaten
1 cup milk skim okay
4 tbl dark brown sugar
1/2 tsp cinnamon more to taste
1 dsh salt optional
2 tbl amaretto
4 slc bread* thick slice
Method :
• *ABM Italian sliced thick works well.
• Beat eggs lightly; add other ingredients except bread and
beat well.
• Soak bread slices in mixture and cook on grill or skillet.
The brown sugar tends to caramelize which adds excellent
flavor but be careful not to scorch. Good with bread cut into
sticks.

Yam Salad

Yam Salad
5 cups cooked yam
2 onions, chopped
1 cup mayonnaise
1 head lettuce
2 medium tomatoes
2 hard-boiled eggs
Cut the cooked yam into cubes. Mix together in a dish the yam, onion,
and mayonnaise. Serve cold with lettuce and tomatoes and sliced eggs.

Alexander Walters' "French Canadian Chili"

Yield > 1
Servings
Ingredients :
1 x Clove garlic, minced
2 x Onions, chopped
2 lb Lean ground beef
2 x : red, green and yellow peppers,
chopped
1 x Jalapeno pepper, seeded and
chopped
1 ct (10 oz) white mushrooms,
chopped
5 x Garden tomatoes, chopped
5 x Plum tomatoes, chopped
2 can (6 oz) tomato paste
2 can (28 oz) stewed tomatoes
1 jar , (16 oz) garden style tomato
sauce
2 tbl Dried oregano
2 tbl Dried thyme
1 tbl Celery salt
Ground pepper
Method :
• First, pour some vegetable oil a large skillet. Then add
the garlic and onion, letting them saute until they're
translucent. Then add the ground beef and brown it.
• Add all the peppers, jalapenos included, plus the
mushrooms to the post, continue cooking the vegetables until
they soften a bit (2-3 minutes). To a large pot, add all the
canned tomato paste, the canned stewed tomatoes and the
chopped fresh plum and garden tomatoes.
• Combine browned meat/peppers mixture with tomato
mixture in large pot. Add the oregano, thyme, celery salt and
pepper.
• Let entire mixture simmer for 20-25 minutes.
• After it's simmered, add the beans and simmer for
another 15 to 20 minutes until the sauce is the consistency of
a thick gravy.
• Alexander Walters is the handsomely sexy actor who
plays Mark Kasnoff on CBS's, "As The World Turns." Originally
from Toronto, Canada, Walters went to college in Montreal
where, during a stint as a bartender, he was discovered by a
modeling agent. His modeling career bought him to New York
and the rest, as they say, is history!

Pineapple Yams

Pineapple Yams
6 yams, cooked, peeled and sliced
1/2 cup butter, melted
1/2 cup sugar
1/2 cup brown sugar
3 tablespoons cornstarch
3 tablespoons lemon juice
1 can (9 oz.) crushed pineapple
Place sliced yams in a 2-quart size buttered casserole dish. Add all
ingredients (except yams) in a pot. Mix. Boil for 2 minutes, stir constantly.
Pour mixture over sliced yams. Bake at 350ºF for 30 minutes. Makes 2
quarts.

Antipasto Pasta Salad

1 pound shell, bowtie or elbow macaroni pasta
1/4 pound Genoa salami, chopped
1/4 pound pepperoni, chopped
1/2 pound Asiago or Italian sharp cheese, diced
1 (6 ounce) can black olives, drained and chopped
1 red bell pepper, diced
1 green bell pepper, diced
3 ripe tomatoes, chopped
1 (.6 ounce) Italian dressing mix (Good Seasons)
3/4 cup extra virgin olive oil
1/4 cup balsamic vinegar
2 tablespoons dried oregano
1 tablespoon dried parsley
1 tablespoon grated Parmesan cheese
salt
ground black pepper
Cook the pasta in a large pot of salted boiling water
until al dente. Drain and cool under cold water.
In a large bowl, combine the pasta, salami, pepperoni,
cheese, black olives, red bell pepper, green bell pepper
and tomatoes. Sprinkle on the envelope of powdered dressing,
mix thoroughly and refrigerate salad.
To prepare the dressing, whisk together the olive oil,
balsamic vinegar, oregano, parsley, parmesan cheese, salt
and pepper. Just before serving, pour dressing over the
salad and mix well.

Beet Salad

Roasted Beets:
4 bunches of beets (trim root ends and remove tops)
2 Tablespoons of olive oil
Coat beets with oil. Roast in 450 degrees oven on a sheet pan for
approximately 45 minutes or until tender. Cool, peel, and dice.
Dijon Honey Vinaigrette:
1 Tablespoon of lemon juice
1 ounce white wine vinegar
1 Tablespoon honey
1 ounce dijon mustard
1 teaspoon dried thyme
4 ounces vegetable oil
salt & white pepper to taste
Combine first five ingredients in a blender. While blender is
running slowly add oil. Season to taste with salt and white pepper.
Salad Ingredients:
1/4 pound French Feta cheese (crumbled)
1 pound of spring mix lettuce
2 heads Belgium endive
Place three endive leaves symmetrically on each plate. Toss
spring mix with vinaigrette. Divide between plates, top with diced
beets and feta cheese.

Ail Ou Echalotes Confits (Garlic or Shallots in Duck Fat)

Yield > 6
Servings
Keys : Sauce Gravy Game Meats Poultry Bird French France
European Mediterranean
Ingredients :
12 x Shallots
2 cup Graisse de canard (rendered
duck fat)
1 tsp Quatre epices (5 spices)
1/4 tsp Pepper, Black, ground
Method :
• 1. Peel the garlic and cut off any green sprouts within. If
using shallots, cut off both ends before peeling. Heat the duck
fat in a small saucepan over medium flame.
• 2. When the fat is warm, add the garlic or shallots, the
quatre epices, and the ground pepper. Cook until they are soft,
about 20 minutes for the garlic and 30 minutes for the
shallots.
• 3. Remove them from the fat with a slotted spoon and
cool on paper towels.
• If they are not used immediately, they can be
refrigerated in a small container for several days. Do not cover
them with fat.
• Yield - 6 servings
as a garnish.
• [ Original recipe from "Foie Gras, Magret And Other Good
Food

Boiled Yam in Coconut Cream

Boiled Yam in Coconut Cream
2 cups diluted coconut cream
8 pieces of yam (about 5 oz.)
16 taro or pele leaves
Prepare 1 cup of coconut cream, add 1 cup water. Peel yams and chop
into average size pieces. Fill up pot with yam pieces. Pour in diluted
coconut cream. Cover with taro leaves before putting the lid on. Boil for 30
minutes or until yams are cooked. Serve hot.
Note: Very high in saturated fat. To reduce, replace up to half of
coconut milk with whole or low fat milk.

Taro Dessert Dish

Taro Dessert Dish
3 lbs. taro
Sauce
1 cup raw sugar
11/2 cups coconut milk
Boil or steam taro until soft.
While taro is cooking and cooling, prepare coconut sauce. Stir sugar
in saucepan over low heat until completely melted and slightly caramelized.
Stir coconut milk into hot sugar a little at a time. If caramel hardens,
additional coconut milk will eventually dissolve it. When all of the milk has
been added and the caramel completely dissolved, boil slowly for 3 to 4
minutes. Set aside to cool.
Peel taro and place half of it in a sturdy bowl or on a large cutting
board. Mash with a potato masher until there are no lumps. Start gently until
taro is crumbled and begins to stick together, then mash harder. With a bowl
of water to wet your hands, form taro into a mound and knead. Use as little
water as possible to keep taro stiff.
Drop bite-sized lumps of pounded taro by hand or teaspoon into the
sauce. Then repeat the mashing procedure for the remaining half of the taro
and add to sauce.
Wrap in foil and warm in oven if desired.
Note: Very high in saturated fat. To reduce, replace up to half of
coconut milk with whole or low fat milk.

Yam

Yam
The yam plant is a climbing vine with large, edible underground
tubers. Some varieties of yams have a vine that twist around a pole to the
right, others twist to the left. The tubers of different varieties have many
shapes. Some may grow to two hundred pounds or more. The edible flesh can
be white, yellow, or purple inside.
Yams must be grown carefully in good quality soil. The soil should be
deep, loose, and well-drained. Planting into hills of piled soil may make
harvesting easier. Planting is commonly done at the end of the dry season.
Use a small yam tuber, or the top of a large piece, as planting material. The
new plant should be kept free of weeds for the first four months. When the
vines begin to grow, they are often trained onto a long pole. In some places,
yams are grown in forested areas and trained upon surrounding trees.
After 6 to 12 months, the yams are ready for harvesting. They are
harvested when the leaves have died. Once harvested, yams will store well
for several months if they are kept in a dry, cool, and well ventilated place.
Yams are a delicious source of low fat calories, and can be cooked in a
variety of ways similar to other tropical root crops. Because they do not
contain all of the nutrients needed for good health, they should be eaten with
other foods for a balanced diet.
Estimated Nutritional Values
Amount/Serving % DV* Amount/Serving % DV*
Calories 119 kcal 6 % Carbohydrate 29 Gm 10 %
Total Fat 0 Gm 0 % Iron 0.6 Mg 3 %
Saturated Fat 0 Gm 0 % Calcium 12 Mg 1 %
Cholesterol 0 Mg 0 % Vitamin A 0 IU 0 %
Sodium 17 Gm 1 % Vitamin C 0 Mg 0 %
Protein 3 Gm 6 %
*Percent daily Values (DV) are based on a 2,000 calorie diet
Nutritional Values are based on 1 cup of cooked yam
Milk: 0 Veg: 0 Fruit: 0 Bread: 2 Meat: 0