Understanding Yams: What They Are and Their Nutritional Benefits
Defining Yams
Yams are starchy tubers that belong to the genus Dioscorea. Unlike sweet potatoes, which often get confused with yams in grocery stores, true yams have rough, scaly skin and can range in colour from white to purple. When cooked, they have a thick, starchy texture and a subtle sweetness that makes them a versatile ingredient in many cuisines.
Nutritional Profile
Yams are packed with essential nutrients. They are a great source of carbohydrates, providing energy for our daily activities. A 100-gram serving of raw yam contains about 118 calories, along with significant amounts of vitamin C, vitamin B6, and dietary fibre. The fibre aids digestion and keeps us feeling full longer, while the vitamins promote overall health and immunity.
Health Benefits
Incorporating yams into our diet can lead to various health benefits. They contain antioxidants that combat oxidative stress in our bodies, potentially reducing the risk of chronic diseases. Additionally, their low glycaemic index makes them suitable for those monitoring their blood sugar levels. The potassium found in yams also supports healthy blood pressure.
How to Choose the Right Yams: Tips for Selection and Freshness
Identifying Fresh Yams
When selecting yams, we should look for firm, heavy tubers that have smooth skin without any blemishes or soft spots. If the skin feels too rough or the tuber seems lightweight, that could indicate age or poor quality.
Seasonality and Availability
Yams have their peak season, typically in late summer to early winter. During this time, we can find them in abundance, and this is when they tend to be at their freshest. Shopping at local farmers’ markets can also yield fresher options compared to large supermarket chains.
Storage Considerations before Cooking
If we plan to use yams soon, keeping them in a cool, dark place is ideal. They do best in a pantry away from direct sunlight, ideally maintained at around 10 to 15 degrees Celsius. Avoid storing yams in the fridge as this can negatively affect their texture.
Cooking with Yams: Simple and Delicious Recipe Ideas
Baking Yams
One of the simplest methods to enjoy yams is by baking them. Preheat the oven to 200 degrees Celsius, wash the yams thoroughly, and poke holes in them with a fork. Place them on a baking tray and bake for about 45 minutes or until tender. The result is a soft, sweet tuber that can be enjoyed with a sprinkle of salt or topped with butter.
Mashed Yams
Another delicious way to prepare yams is to make them into a mash. Peel and chop the yams into smaller pieces, boil until fork-tender, then drain and mash with butter, a splash of milk, and a little salt and pepper. This makes for a creamy side dish that pairs well with any meat or vegetable.
Yam Fries
If we’re looking for a healthy snack, yam fries are a fun option. Slice yams into thin strips, toss with olive oil, salt, and preferred seasonings, then bake at 220 degrees Celsius until crispy. They provide all the satisfaction of traditional fries without the extra calories.
Storing Yams: Best Practices for Longevity and Quality
Optimal Storage Conditions
For long-term storage, keeping yams in a cool, dark, and ventilated area is essential. A basket or a paper bag allows air circulation while protecting them from light. Avoid plastic bags as these can trap moisture and cause spoilage.
Monitoring for Spoilage
It’s vital to check on yams periodically. If any begin to sprout or develop soft spots, use them immediately. Sprouted yams are still edible but may not taste as good, so it’s better to consume them before they spoil.
Refrigeration Guidelines
While we shouldn’t store fresh yams in the refrigerator, we can refrigerate cooked yam dishes to prolong their freshness. Cool them completely before transferring to an airtight container and store for no more than a few days.
Frequently Asked Questions About Yams: Clarifying Common Queries
Are Yams and Sweet Potatoes the Same?
A common question we get is whether yams are the same as sweet potatoes. The answer is no. While they are similar in appearance and taste, they come from different plant families and vary in texture and flavour.
Can Yams Be Eaten Raw?
Raw yams are not typically consumed due to their tough texture and potential toxins that need to be neutralised through cooking. It’s always recommended to cook yams before consumption to ensure they are safe and palatable.
How Long Do Yams Last?
When stored properly, fresh yams can last for several weeks. If they are cooked, they will generally remain good for about three to five days in the refrigerator. Keeping track of storage times can help us enjoy yams at their best.
