HEALTHY YAM RECIPES

YAM

They are edible food widely grown throughout the tropics. A starchy staple foodstuff, normally eaten as a vegetable, boiled, baked, roasted or fried. It’s a staple food in many countries, especially in Africa, South America and the West Indies, where it is eaten cooked, prepared like the potato. In West Africa they are consumed mainly as “fufu”, a stiff glutinous dough and widely eaten in almost every homes either as a full meal or accompanied with soup and it cover both fresh and dried yams.

Yams, which aren’t sweet potatoes, are native to Africa. They’re very large and have white flesh and dark skin.

Yam tubers have various bioactive components, namely, mucin, dioscin, dioscorin, allantoin, choline, polyphenols, diosgenin, and vitamins such as carotenoids and tocopherols. Mucilage of yam tuber contains soluble glycoprotein and dietary fibre, hypoglycemic, antimicrobial, and antioxidant activities of yam extracts. Yams may stimulate the proliferation of gastric epithelial cells and enhance digestive enzyme activities in the small intestine.

TYPES OF YAMS

The different types of yams includes;

  • White Guinea Yam
  • Yellow Guinea Yam
  • Asthe Lesser Yam
  • Purple Yam
  • Bitter Yam
  • Water Yam

DIFFERENT WAYS TO COOK YAM

  • Boiled Yam
  • Fried Yam
  • Baked Yam
  • Roasted Yam
  • Pounded Yam
  • Yam Porridge
  • Yam Balls
  • Yam as thickener for soups

BOILED YAM

Boiled yam is one of the most popular way to cook and eat yam. It’s very simple and fast way of cooking yam. It’s a staple food eaten in almost every homes in Nigeria. Boiled yam can be eaten with oil, egg sauce, garden egg stew, omelette, peppered stew, beans and as yam porridge for a whole dish. 

INGREDIENTS FOR COOKING YAM

Salt

Water

PREPARATION OF BOILED YAM

Peel the yam and cut into small pieces 

Add sliced yam to a bowl and cover with cold water, this helps it from discolouration.

Rinse yam clean thoroughly and place in a large pot

Add enough water, salt to taste, cover the yam 

Cook on a medium heat until the yam is soft

Serve with any sauce of your choice.

FRIED YAM

Fried yam is most eaten in the fast foods and restaurants accompanied with sauce, chicken or fish. It’s quick and easy food to make. It’s diced into small strips and deep fried in hot oil and drained in filter to reduce the oily content. Fried yam is best eaten with ketchup, stew and omelette.

INGREDIENTS FOR FRIED YAM

Yam

Vegetable oil

Water 

PREPARATION OF FRIED YAM

Peel the yam and cut into small pieces 

Add sliced yam to a bowl and cover with cold water, this helps it from discolouration.

Rinse yam clean thoroughly and place in a filter to drain the water

Sprinkle a little salt on it 

Deep fry in cooking oil

Served with ketchup and chicken or fish stew.

BAKED YAM

Baked yam is prepared in an oven and it’s an healthy alternatives to fried yam for those people avoiding oily and fatty foods. It’s only takes a few minutes to get it ready for eating. It can be eaten as a snack, side dish, or full main dish with ham and cheese.

INGREDIENTS FOR BAKED YAM

Yam

Water

Seasoning 

PREPARATION OF BAKED YAM

Peel the yam and cut into small pieces 

Add sliced yam to a bowl and cover with cold water, this helps it from discolouration.

Rinse yam clean thoroughly and place in a bowl

Add seasoning and salt to taste

Mix all ingredients together 

Rub the baking pan with butter

Pour the mixed yam into the baking pan 

Baked for some minutes 

Served with sauce.

ROASTED YAM

This is one of the most popular street food eaten in Nigeria. It’s prepared by cutting the yam into round pieces and roasted  in an oven or an open fire. It’s commonly eaten as lunch accompanied with ugba, peppered stew, beans, or red oil and fish.

INGREDIENTS FOR ROASTED YAM

Yam

Water

PREPARATION OF ROASTED YAM

Peel the yam and cut into small pieces 

Add sliced yam to a bowl and cover with cold water, this helps it from discolouration.

Rinse yam clean thoroughly and place in an oven or open fire

Serve with sauce, beans or oil and fish.

POUNDED YAM

Pounded yam is a swallow food eaten with soup. It’s cooked yam that is pounded into a dough. It’s a full course meal eaten for lunch or dinner. Pounded yam is best eaten with egusi soup and vegetable  soup.

INGREDIENTS FOR POUNDED YAM

Yam

Water

PREPARATION OF POUNDED YAM 

Peel the yam and cut into small pieces 

Add sliced yam to a bowl and cover with cold water, this helps it from discolouration.

Rinse yam clean thoroughly and place in a large pot

Add enough water and cover the pot

Cook on a medium heat until the yam is soft

Pick yam in a mortar and pound until smooth

Or  an electric mixer used on low speed 

For  fluffy, smooth mashed yam dough

Served with any soup of your choice.

HEALTH BENEFITS OF YAM

  1. It reduces inflammation 
  2. Improves cholesterol level 
  3. Packed full of nutrition & cancer fighting properties
  4. Enhances brain functions 
  5. Help to alleviate symptoms of menopause 

We will be happy to hear your thoughts

Leave a reply

Logo
Reset Password
Compare items
  • Total (0)
Compare