Yams are native to Africa and Asia. They are widely consumed in African, Caribbean, Asian, and Latin American cuisines and are known for their firm texture.
They are distinct from sweet potatoes, although many grocery stores in the U.S. incorrectly label some varieties of sweet potatoes as yams. Yams are not sweet potatoes.
What are Yams?
Yams (Dioscorea species) are tubers that have a rough, bark-like skin and flesh that ranges from white to yellow, purple, or pink, depending on the variety.
They are not as sweet as sweet potatoes and have a drier, starchier texture when cooked.
How are They Used?
Yams are a staple ingredient in many traditional recipes. One thing I love, is how so many dishes can be made from it.
You can make it fried, boiled, roasted and pounded. You can also make porridge, and beans and yam dishes.
How to Prepare Yams
Peeling: Remove the tough skin with a knife. I do not recommend doing this with a vegetable peeler because they are slippery and if their insides rub against your skin, be prepared for a very itchy experience.
Cooking Methods:
- Boil: Cook in salted water until tender, about 20–30 minutes.
- Fry: Deep-fry slices or wedges until golden brown.
- Roast: Bake at 375°F (190°C) for 40–50 minutes, seasoned as desired.
- Pound: Boil until soft, then pound into a smooth consistency using a mortar and pestle or a food processor.
Do They Have Any Nutritional Benefits
Yams are often recognized for their potential health benefits thanks to their nutrient content.
They are a good source of carbohydrates, providing energy to fuel the body.
Rich in fiber, they may support digestion and promote a feeling of fullness.
With vitamin C, they could help boost immunity and enhance skin health.
The potassium found in them may help maintain healthy blood pressure levels.
Additionally, their antioxidants are thought to protect cells from damage and support overall health.
How Do I Store Yams?
If raw, store in a cool, dry, and well-ventilated area.
Do not put yam tubers in your fridge. Doing so will change the texture and flavor.
Cooked yams can be stored in an airtight container in the refrigerator for up to 3 days.
Do Yams Expire?
Yes, they can spoil if not stored properly. Signs that they may have gone bad include the presence of soft spots or mushy areas, a sour or off smell, or sprouting and wrinkling of the skin.
What Can I Use Instead of Yams?
If yams are unavailable, there are several substitutes to consider. Sweet potatoes are a sweeter, softer option that works well in many yam-based recipes.
Cassava (yuca) offers a similar starchy texture, making it a suitable replacement. Potatoes are a versatile alternative, ideal for soups, stews, and side dishes.
Personally, when I am out of yams, I turn to Boniato Sweet Potatoes (Batata). The texture is the closest to it in my opinion.
Can Yams Be Eaten During Pregnancy?
Yes, they can be eaten during pregnancy. They are a good source of essential nutrients like folate, fiber, and potassium.
However, they should be consumed in moderation as part of a balanced diet.
Always consult a healthcare provider for specific dietary advice during pregnancy.
Are Yams and Sweet Potatoes the Same?
No, they are not the same.
Although a lot of people confuse the two, they are different in nutritional value and color.
- Nutritional Value: Yams are higher in starch and lower in natural sugar compared to sweet potatoes, which are sweeter and richer in vitamin A.
- Color: Yams typically have a rough, brown skin and white, purple, or reddish flesh, while sweet potatoes have smoother skin and orange, yellow, or purple flesh.
Are Yams Vegetables?
Yes, they are starchy root vegetables commonly used in various cuisines worldwide.
Can Yams Be Baked?
Absolutely! They can be baked and are delicious when roasted. Baking enhances their natural sweetness and creates a soft, flavorful interior.
Are Yams Tubers?
Yes, they are tubers.
Can They Be Peeled Ahead of Time?
Yes, they can be peeled ahead of time but I do not recommend doing so.
As soon as they are peeled, they start to brown. To slow this down I usually place them in a bowl of water.
If you absolutely need to peel them ahead of time, after placing them in water, add a little lemon juice or vinegar and refrigerate until ready to cook.
Can They Be Eaten at Night?
Yes, they can be eaten at night.
Their complex carbohydrates provide a steady release of energy, which may promote restful sleep and help you feel full longer.
Can They Be Eaten Raw?
No, they should not be eaten raw.
Some varieties contain compounds that can cause irritation or be toxic when raw. Cooking neutralizes these compounds and makes them safe to eat.
Can Yams Be Cooked in a Microwave or Air Fried?
Yes, they can be cooked in both a microwave and an air fryer but I do not recommend doing it through these methods.
Can Yams Be Refrigerated or Frozen?
Yes, they can be refrigerated or frozen only after cooking. You should not freeze or refrigerate yams as tubers.
Is Yam the Same as Ñame?
Not exactly. Ñame is a type of yam found in Spanish-speaking countries, especially in Latin America.
Both are from the same plant family, but the term “yam” is more general, while “ñame” refers to specific varieties.
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