Yams are one of the foods that are native to countries that are in Africa and Asia. With that said, it’s actually extremely common to see people consuming yams as part of African, Caribbean, Asian, and Latin American cuisines.
They are very different from sweet potatoes, but I can’t count the number of times I have walked into many grocery stores in the U.S., and seen how they are incorrectly labelled as some varieties of sweet potatoes. Yams are not sweet potatoes.
What are Yams?
Yams (Dioscorea species) are tubers. Visually, when you look at piece of yam, you will notice it has a rough skin. Some people call this part the bark or flesh, it really just depends on where you live. They can come in different colors including white, 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. I personally like my yams to not be too soft, I like it to retain a bit of hardness but I know a lot of people who like it soft so, it really depends on your preference.
- Fry: Deep-fry slices or wedges until golden brown.
- Roast: Bake at 375°F (190°C) for 40–50 minutes, seasoned as desired. Let me just add that doing this version taste nothing like the roasted yams that you would buy on the streets in Nigeria for example. I won’t even go as far as saying it’s the next best thing but if you don’t want to try any of the other options and you are outside Nigeria, then you can give it a short. It’s usually a hit or miss.
- Pound: Boil until soft, then pound into a smooth consistency using a mortar and pestle or a food processor. This is my second favorite way to enjoy yams second only to boiling. When I was younger I like it fried. Now I enjoy my yams either pounded or boiled.
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, fiber, vitamin C, and potassium. 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 you do not have yams then that’s when I think potatoes can make their big entry. 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. A lot of people confuse the two, but they are different not just in nutritional value but also in 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! You won’t know it by just looking at them because that’s not what one typically thinks of when envisioning a vegetable. They are what are called starchy root vegetables.
Can Yams Be Baked?
Absolutely! They can be baked and are delicious when roasted. Just be mindful of how long you leave them in so that they do not become too hard to bite!
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 s because as as soon as you peel yams, they start to turn brown. To slow this down, I usually place them in a bowl of water and it does work but for someone who does not want them extremely soft, don’t do this for long.
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. I know people who would swear that they have more restful sleep after eating them and personally, I can it does help me feel full longer.
Can They Be Eaten Raw?
Absolutely not, they should never 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. Just put water in a pot and boil them!
Can Yams Be Refrigerated or Frozen?
Yes, they can be refrigerated or frozen only after cooking. It really is not a good idea to 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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