Ingredients

Although most people think of a smoothie as fruit-based, this one uses canned yams. It's not too sweet (but you can add a little sugar if desired.)

1 can (15 ounces) canned yams, drained (but not rinsed)
1/4 teaspoon vanilla extract
1/4 to 1/2 teaspoon powdered ginger, or to taste (optional)
1/2 to 3/4 cup non- or low-fat buttermilk, divided
1/2 cup non-fat yogurt
Dried ground cardamom, for garnish (optional)

Directions

Place yams, vanilla and ginger in blender. Add half of the liquid and half of the 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.

Puree until smooth and well-blended. Add remaining ingredients and process at high speed until completely smooth and well-blended. Adjust amount of liquid or yogurt to achieve desired consistency. Chill before serving. Garnish with cardamom, if desired. Chill before serving. Serves 2.