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Healthy Lifestyle and 3-4-4 :: The Secret of Yams

quinoa flowers
3-4-4 :: Dr. Rowley’s Nutritional
Method of
Eating
There are approximately 200 different varieties of yams with flesh colors varying from white to ivory to yellow to purple, while their thick skin comes in white, pink or brownish-black. Although it is uncertain which country yams originated, yams are one of the oldest food plants known. They have been cultivated since 50,000 BC in Africa and Asia.

Yams are a good source of vitamin B6, potassium, manganese, AND can help provide a natural alternative to hormonal replacement in women who have reached the age of menopause.

Choose yams that are firm and do not have any cracks, bruises or soft spots. Avoid those that are displayed in the refrigerated section of the produce department since cold temperature negatively alters their taste.

Yams should be stored in a cool, dark and well-ventilated place where they will keep fresh for up to ten days. They should be stored loose and not kept in a plastic bag. Keep them out of exposure to sunlight or temperatures above 60°F (around 15°C) since this will cause them to sprout or ferment. Uncooked yams should not be kept in the refrigerator.

Lunch: Mango, Spinach salad with shredded carrots, radishes, bell peppers, black beans and rice

Dinner: Berries, Collard green coleslaw, Lentil Soup with Yam and Kale, Brown rice.

Remember 3-4-4: Fruit, Orange Vegetable, Green Vegetable and Protein/Starch
 

Lentil Soup with Yam and
Kale
Kale is an excellent source of calcium and along with the other plants that belong to the broccoli family is power-packed with phyto-chemicals that promote general good health plus being a terrific cancer “phyter”.
4 cloves garlic, minced
1 stalk celery, thinly sliced
2 onions, 1/2" dice
2 large yams
1 tsp sea salt
1 28 oz can diced tomatoes
2 tsp paprika
2 tsp turmeric
1 bunch kale, without stems,
torn into bite sized pieces
2 tsp basil
pinch of cinnamon
1/8 tsp of cayenne
3-4 sprigs thyme, tied together in kitchen
twine so that they can be removed easily
at the end of cooking
1 cup water
2 cups green lentils
salt
2 tbs olive oil

In a heavy saucepan, sauté onion and celery until soft (about 3 minutes), add garlic and saute for another minute. Add the spices (sea salt, paprika, turmeric cinnamon, and cayenne) and saute for another minute. Add yam and continue to sauté until soft. Add tomatoes, basil, and thyme. Combine and, after several minutes, add water. Combine and, after several minutes, add lentils. Combine and, after several minutes, add kale. Bring to a boil, down to a simmer until lentils are tender but still slightly crisp, approximately 30-40 minutes. Remove thyme, adjust seasoning and serve.


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