Can be steamed or boiled, roasted or added to potato wedges
Baked, Braised, steamed, Microwaved, or stir-fried
Yams are slightly sweet, tangy taste
Once cooked they become sweeter
The natural sweetness of yams is enhanced with ginger, orange or sweet & sour sauces
Yams are eaten cooked & in this form the carotenoids are more available.
Boiling or steaming minimises their oxalate levels.
Yams are wonderful roasted or pan fried & glazed, but try stir-frying thinly sliced yams for a crunchy taste sensation, or try grating them raw to add to salads.
Halved yams tossed with oil & salt & roasted until just tender... still a bit of crunch left... are delicious served with spicy dips
Yams are great baked or microwaved with a little lemon juice, butter & a sprinkling of brown sugar.
Use yams in croquettes or fritters; or try a yam gratin
Yams can be used in roasted vegetable salads or make yam fries/wedges
Yams supply useful amounts of fibre & potassium.
Don't peel yams.
Yams are a great energy source & if you are having trouble seeing in the dark, a single serving contains four times your daily vitamin A requirements. Not as dry as potatoes in texture, they really deliver when roasted.
Yams are full of Vitamin C... 100 grams of yams will give you 60 percent of your recommended daily intake.
|Serving size: 6 Yams - 120g|
|Fat, total (g)||0.2||0%||0.2|
|- saturated (g)||0.04||0%||0.2|
|- sugars (g)||5.2||6%||4.3|
|Dietary fibre (g)||1.3||4%||1.1|
|Folate (µg)||50||25%||42||A good source of folate|
|Vitamin B6 (mg)||0.25||16% RDI*||0.21||A source of vitamin B6|
|Vitamin A Equiv. (µg)||101||13% RDI*||84||A source of vitamin A Equiv.|
|Potassium (mg)||420||350||Contains potassium|
|Riboflavin (mg)||0.14||8% RDI*||0.12|
|Thiamin (mg)||0.07||7% RDI*||0.06|
|Niacin (mg)||0.5||5% RDI*||0.4|
|Iron (mg)||0.4||3% RDI*||0.3|
|Zinc (mg)||0.3||2% RDI*||0.2|
|Vitamin C (mg)||1||2% RDI*||1|
|Calcium (mg)||4||1% RDI*||3|
|Vitamin E (mg)||0||0% RDI*||0|
|Selenium (µg)||0||0% RDI*||0|