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Yam - The Delicious Starchy Vegetable
Yam is a starchy, tuberous root vegetable that is native to Africa and Asia. It is a popular vegetable in many parts of the world and is used in a variety of recipes. Yam is rich in vitamin C, calcium, and potassium, making it a healthy choice for most diets. It has a slightly sweet flavor and can be enjoyed as a side dish or in a variety of dishes.
Health Benefits of Yam
Yam is a nutritional powerhouse. It is a great source of dietary fiber, which helps to regulate the digestive system and can help to reduce cholesterol levels. It is also a good source of vitamins A, B, and C, as well as minerals such as iron, magnesium, and manganese. Eating yam can also help to reduce the risk of heart disease, stroke, and some forms of cancer.
How to Select and Store Yam
When selecting yam, look for smooth, firm, and unblemished tubers. Be sure to avoid any yam with soft spots, bruises, or mold. Yam should be stored in a cool, dry place and used within a few days of purchase. Refrigeration is not recommended, as the cold temperatures can cause the yam to become mushy.
How to Prepare Yam
Yam can be boiled, steamed, baked, or fried. To prepare yam, peel off the skin and cut the root into cubes or slices. Boil for about 15 minutes or until the yam is tender. Steaming will take about 10 minutes, while baking can take anywhere from 30 minutes to an hour. Fry in a small amount of oil for 8-10 minutes or until golden brown.
3 Delicious Yam Recipes
- Yam and Coconut Curry: Heat a tablespoon of oil in a pot and add one chopped onion. Cook until softened, then add 2 cloves of crushed garlic and 1 teaspoon of curry powder. Cook for a few minutes and add 1 chopped yam, 1 can of coconut milk, and 1 teaspoon of salt. Simmer for 15 minutes, then serve over cooked rice.
- Yam Fries: Preheat oven to 425 degrees. Peel and cut 2 yams into strips. Toss with a tablespoon of olive oil, 1 teaspoon of garlic powder, and 1 teaspoon of salt. Bake for 25 minutes, turning once. Serve with your favorite dipping sauce.
- Yam and Potato Soup: Heat a tablespoon of oil in a pot and add 1 chopped onion and 2 cloves of crushed garlic. Cook for a few minutes and add 2 diced yams, 2 diced potatoes, 1 teaspoon of thyme, and 4 cups of vegetable broth. Simmer for 20 minutes and blend until smooth. Serve with a dollop of sour cream and fresh parsley.
Conclusion
Yam is a delicious and nutritious vegetable that is enjoyed in many parts of the world. It is a great source of dietary fiber and vitamins, as well as minerals such as iron and magnesium. Yam is easy to prepare and can be enjoyed in a variety of dishes. Try one of the delicious recipes above to enjoy the wonderful taste of yam.
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