Garnet Yam, Black Bean, and Corn Hash

I rarely eat corn, waiting only until the short peak-season to indulge. Imagine my excitement when I chanced upon some fresh, organic corn on the cob last week. The next day, I whipped up this tasty side dish with the leftovers.

It’s hearty, without feeling terribly heavy, and loaded with fiber. The garnet yam provides a massive dose of vitamin A and has one of the highest levels of beta carotene of all vegetables and fruits. As an added bonus, it has quite a low glycemic load, despite its super sweet taste. Great for a summer cookout, this Southwestern-inspired side dish pairs especially well beside grilled meats and a fresh crisp salad but is also superb topped with a soft-cooked egg for breakfast.


Serves 4–6
1 tablespoon olive oil or lard
1 large onion, diced
1 medium garnet yam, peeled and diced 1/2 inch
2 cloves garlic, minced
1/8 teaspoon red pepper flakes
2 teaspoons cumin
1 cup corn kernels, fresh or frozen
1 cup cooked black beans, rinsed
1/4 cup cilantro, chopped
Salt and pepper to taste
1 lime, cut in wedges


Heat olive oil in a large, shallow pan over medium heat. Sauté onions for 5 minutes or until they begin to brown. Add chopped yam and cook, stirring occasionally, until golden and almost tender, 10–15 minutes. Add garlic and spices, and cook for 1–2 minutes. Season with salt and pepper.

Add corn and beans to pan, and sauté until heated through. Add cilantro, and toss to combine. Taste, and adjust seasonings. Serve with lime wedges.


To choose your organically grown and fresh ingredients wisely, use the following criteria:
·chemical-  and hormone-free meat
·wild-caught fish
·pastured-raised, organic eggs
·whole, unrefined grains
·virgin, unrefined, first-press organic oils
·whole-food, unrefined sweeteners
·pure, clean, spring water
·sea salt
·raw and/or cultured milk and cream products

Briana Goodall, CPC

Briana Goodall is Chef and Owner of Green Cuisine Personal Chef Service. Visit her website at

Related Topics

healthy recipes | whole food nutrition

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