Most of the time when you say candied yams people think about lots of sugar and butter… but it doesn’t have to be like that… they can be healthy.

Here’s one of my mother’s recipes that I put a healthy twist on to make it healthy.

And yams and sweet potatoes are jam packed with good nutrients that do the body good.

And this recipe could not be easier… it’s very quick.


4 - Large Yams - Boiled until a knife can be inserted easily.

3 - Cups of Agave Nectar or Yacon Syrup 

1- Tablespoon of Ground Cinnamon. 

Boil the yams and remove from water… and let them cool, then remove skins and slice into 1 inch rounds and arrange in a large casserole pan so the slices have a lot of surface area showing. Then sprinkle with cinnamon and pour on agave nectar, make sure to cover all the yams. 

Then place in a preheated 400 degree oven for 1 hour or until golden brown. 

Take out and let cool.

Now you have a dish that’s much lower in calories and fat and still tastes great! 

This dish can be served hot or cold and will become one of your most beloved holiday dishes. 

It would not be the holidays without Mom’s candied yams… with a health twist of course. 

Yams and Sweet Potatoes are full of B-6 Vitamins which is great for helping reduce inflammation and which also helps reduce arthritis, cardiovascular problems, and also strokes.

Sweet Potatoes or Yams are also filled with a good amount of iron that helps your blood transport more oxygen and powers up your muscles, boosts your immune system, and also helps with stress.

And most people don’t get enough magnesium which helps you feel relaxed and is important in the integrity of your blood vessels, heart, nerves, and your bones.

And potassium is great for anyone with electrolyte problems and irregular heart beats–you will find a lot of potassium in Yams. And you can get Vitamin D from Yams which is great for enhancing your mood and giving you a boost of energy, and building a strong and vital organ system.

Yams are full of betacarotene which is a great anti-oxidant that helps with those nasty free radicals… and what I like most about Yams is that they break down into glucose much slower than other starches thus making them great for diabetics.

Bake them, mash them, grill them, make long strings out of them with a peeler and make Yam pasta–it’s great!

Agave Nectar is a great way to have a little sweet in your life without chemicals and it has a low glycemic index meaning it will not increase your blood sugar as much as sugar. It also has other benefits such as containing Inulin which can lower cholesterol and reduce the risk of cancer. Agave Nectar also is anti-inflammatory, anti-bacterial, and also boosts your immune system. 

Yacon Syrup has a glycemic index of 1 which is just about as low as you can get. The lower the Glycemic Index the slower it breaks down into sugars and the lower the number the better the sweetener for diabetics. Yacon Syrup has a much lower glycemic index than Agave Nectar.

Tastes a little bit like molasses, but the carbs cannot be absorbed so you get the flavor with little or no calories.

Yacon Syrup contains FOS which is important for colon health and helps with digestion.

Yacon Syrup is very low in calories and because of that is great for diet minded people. Yacon contains inulin sugar which we can’t break down.


This article is meant to get you started… so you can do more research on your own… dig a little deeper and find what works for you. This article is for educational purposes only, I strongly recommend that you seek advice from your own GP, private doctor, or medical specialist for any ailment, illness, or medical condition. This article not meant to be a scientific analysis in any way shape or form. 

Dr. Paul Haider - Master Herbalist and Spiritual Teacher for over 20 years, helping people to recover and feel healthy. You can also find Dr. Haider on FB under Dr. Paul Haider, Healing Herbs, and at - feel free to contact him any time. Also check out Dr. Haider’s radio show at Nov. show to be about “A New Way of Learning” 

Dr. Paul Haider, Master Herbalist, HH, USA, Vegan, Whole Foods, Plant Based, Candied Yams, Healthy, Agave Nectar, Yacon Syrup, Cinnamon, Holidays, Recipe,

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