Giving Thanks: Balance your Hormones Naturally with the Power of Yams

How Yams Can Help Balance Your Hormones Naturally

Thanksgiving is the perfect time to savor a dish that not only delights the palate but also supports your health—sweet potato casserole. While yams or sweet potatoes often take center stage at holiday tables, did you know they’re also packed with nutrients that can naturally balance your hormones, especially for women over 50? In this blog, we’ll dive into the hormonal health benefits of yams, how they can support your overall well-being, and why they should be a staple in your diet beyond Thanksgiving. Plus, I’ll share an easy and mouthwatering recipe inspired by the picture above, perfect for your holiday table or any day of the year.

Why Yams Are a Hormonal Health Superstar

Yams are nutrient powerhouses that can provide significant benefits for women navigating the natural hormonal changes that come with age. Here’s why:

1. Rich in Phytoestrogens: Yams contain plant-based compounds that mimic estrogen, which can help balance hormone levels naturally, particularly during menopause.
2. Vitamin B6 for Hormonal Regulation: Yams are high in vitamin B6, a crucial nutrient for the synthesis of neurotransmitters like serotonin and dopamine. This vitamin also plays a role in balancing progesterone and estrogen.
3. Supports Adrenal Health: With their rich mix of complex carbohydrates, yams provide steady energy that helps reduce stress on the adrenal glands.
4. Anti-Inflammatory Benefits: Yams contain antioxidants like beta-carotene and vitamin C, which combat inflammation, a common factor in hormonal imbalances.
5. High in Dietary Fiber: The fiber in yams promotes gut health, which is essential for the proper elimination of excess hormones from the body.

Sweet Potato Casserole Recipe

This easy and tasty sweet potato casserole brings out the natural sweetness of yams while delivering a comforting, wholesome dish. It’s a healthy twist on a classic recipe, perfect for Thanksgiving or any occasion.

Ingredients

For the Sweet Potato Layer:

• 4 large yams or sweet potatoes (about 3 pounds)
• 1/3 cup unsweetened almond milk (or milk of your choice)
• 2 tablespoons pure maple syrup
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon nutmeg
• 1/4 teaspoon salt

For the Topping:

• 1 cup mini marshmallows (Or full size marshmallows)
• 1/4 cup chopped pecans
• 2 tablespoons unsweetened shredded coconut (optional)
• 1 tablespoon brown sugar (optional)

Directions

1. Prepare the Sweet Potatoes:
   • Preheat your oven to 375°F (190°C).
   • Peel and cube the yams, then boil them in a large pot of water for 20-25 minutes or until fork-tender.
   • Drain and mash the yams in a large bowl until smooth.
2. Mix the Sweet Potato Layer:
   • Add almond milk, maple syrup, vanilla extract, cinnamon, nutmeg, and salt to the mashed yams. Stir until well combined and creamy.
   • Spread the mixture evenly into a greased 9×13-inch baking dish.
3. Prepare the Topping:
   • Sprinkle the chopped pecans, shredded coconut (if using), and mini marshmallows evenly over the top of the mashed yams.
   • If desired, lightly sprinkle brown sugar for extra caramelization.
4. Bake the Casserole:
   • Place the baking dish in the preheated oven and bake for 15-20 minutes, or until the marshmallows are golden brown and toasted.
5. Serve and Enjoy:
   • Remove from the oven and let cool slightly before serving. This dish pairs wonderfully with roasted turkey, fresh greens, or a cranberry sauce.

Serving Suggestions and Nutritional Information

Serving Size: Makes 8 servings

Calories per Serving: Approximately 200 calories

• Protein: 2g
• Fat: 6g
• Carbohydrates: 37g
• Fiber: 5g
• Sugar: 13g

Pair this casserole with a protein source and leafy greens for a balanced plate that supports steady blood sugar and overall hormone health.

More Than a Thanksgiving Dish

While this casserole is perfect for Thanksgiving, don’t limit yams to holiday meals. Try incorporating them into your diet year-round. Here are a few ideas:

• Breakfast Boost: Add mashed yams to smoothies for a creamy, nutrient-rich base.
• Savory Side: Roast yams with olive oil, garlic, and rosemary for a simple dinner side.
• Wholesome Snacks: Bake yam chips for a crispy, fiber-filled treat.

The Hormonal Health Connection

As we celebrate Thanksgiving, let’s appreciate the versatility and health benefits of yams. They’re more than just a delicious addition to our tables; they’re a natural way to support hormonal balance and overall health. Whether you’re navigating menopause, looking to boost your energy, or simply enjoy nutrient-dense foods, yams can be your secret weapon.

Pro Tip: When shopping for yams or sweet potatoes, look for vibrant orange flesh, which indicates higher beta-carotene content. Opt for organic when possible to minimize exposure to pesticides.

Share the Love

As you gather with loved ones this Thanksgiving, don’t forget to share this recipe and the incredible health benefits of yams. ❤️

Happy Thanksgiving and cheers to celebrating good health and delicious food!