Most people think of a smoothie as fruit-based. But vegetables can also make rich smoothies. This one is simple to make, with a rich but not too sweet taste.

Makes : 2

Ingredients

• 1 can (15 oz.) yams, drained (but not rinsed)

• 1/4 tsp. vanilla extract

• 1/4-1/2 tsp. powdered ginger, or to taste (optional)

• 1/2-3/4 cup non- or low-fat buttermilk, divided*

• 1/2-3/4 cup non-fat plain yogurt, divided*

• Dried ground cardamom, for garnish (optional)

      Directions

• Place yams, vanilla and ginger in blender. Add half of both liquid and yogurt.

• For a non-tangy flavor, use low-fat milk in place of buttermilk and yogurt. However, since milk is thinner than buttermilk or yogurt, use a smaller quantity to retain the usual thick consistency of a smoothie.

• Purée until smooth and well blended. Add vanilla extract and ginger and blend in. With the blender at high speed, slowly add remaining liquid and yogurt, adjusting the amount used to achieve desired consistency.

• Mix until completely smooth and well-blended. Chill before serving.

• Garnish with cardamom, if desired.

   Nutritional Information
   (Per Serving)

• 264 calories

• 1g. fat (less than 1 g. saturated fat)

• 57g. carbohydrate

• 9g. protein

• 4g. dietary fiber

• 258 mg. sodium.

Contributed by The American Institute for Cancer Research (AICR)