Yams, the underrated Vegetable

Yams, the underrated Vegetable

Many vegetables are just not eaten enough in our western diets and yams are one of them, you don't see them in many recipes and they just don't feature very often.

This is very sad as they are sweet, juicy and yummy and most kids love sweet juicy foods, so I bet if you asked the kids in primary school class did they like yams?

The common answer would be they don't know, because they haven't had them, and if someone had, they would say yum.

So I'm here to introduce you to this humble little tuber.  Did you know that?

Yams are nutrient-dense tuber vegetables that come in many colors. They're a great source of fiber, potassium, manganese, copper, and antioxidants. Yams are linked to various health benefits and may boost brain health, reduce inflammation, and improve blood sugar control.
Yams have a lower GI than white potatoes, but both fall in the low category. An average-sized boiled white potato has a GI of 50, while an average-sized yam ranks at 37. Different preparations will affect the glycemic index. 
Here some more facts on Yams
Vitamins.       Amounts Per 1 cup         %DV
Vitamin A.              207 IU                         4%
Vitamin C               25.6 mg.                   43%
Vitamin E               0.5 mg.                       3%
Vitamin K.              3.4 mcg.                     4%
Thiamin                  0.2 mg                     11%
Niacin                    0.8 mg                        4%
Vitamin B6.            0.4 mg.                     22%
Folate.                   34.5 mcg                     9%
vitamin B5.            0.5 mg                         5%
Choline.                24.8 mg
Minerals       Amounts Per 1 cup.          %DV
Calcium.               25.5mg.                        3%
Iron.                      0.8mg.                          4%
Magnesium.         31.5mg.                        8%
Phosphorus.        82.5mg                         8%
Potassium.          1224mg.                      35%
Sodium.               13.5mg.                         1%
Zinc.                     0.4mg.                          2%
Copper.                0.3mg.                        13%
Manganese.         0.6mg.                        30%
Selenium.            1.1mcg.                         2%
Well there you go, several reasons to eat them straight off. They are also a alkaline vegetable and help the body stay in alkaline pH balance.
Yams are great just roasted with fresh pineapple sage, it is in flower right now and is a great herb to enhance the flavour, rosemary and green sage also go well with yams.
This is a great dish I made for dinner last night, and can still experience the taste of them in my mind just thinking of it.
Curried Yams with Winter Greens

 This recipe is 92% Alkaline


 400 gm yams diced 

1 cup small broccoli florets

1red or brown onion finely sliced

2-3 kale leaves washed; stems removed 

1 Tbsp curry powder 

3 Tbsp olive oil 

S & P


Heat 1 Tbsp of oil in heavy base pan on medium heat, cook onion until golden about 4-5 minutes.

Add curry and cook 30 second more, then add yams another Tbsp of oil and cook tossing with onions, for a further 8-10 minutes until heated through and yams are softening.

Roughly crush the yams with a wooden spoon or fork while cooking in the pan. Set this mixture aside.

Add last Tbsp of oil to the pan and cook broccoli florets and kale for about 5 minutes until just soft and limp.

Return the yam and onion mixture to the pan and toss together. Ready to serve

Serves 4

 NB: This side can become a main by adding a poached or fried egg on top.

 Well I hope you enjoy yams from now on.


Raelle Connolly ND. Hom.

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