Unlock Nutrient-Packed Goodness with These Healthy Ways to Cook Yams

Explore nutritious and delectable yam preparations that prioritise health without compromising on taste.

Yams are adaptable, tasty tubers that have long been regarded as staple carbohydrates in many countries throughout Africa and beyond. They are often associated with abundance, prosperity, and fertility and are celebrated every year during the New Yam Festival. It is no surprise that these starchy crops have remained popular for centuries; their versatility, nutrition and long shelf life make them an ideal staple food, and they are a great source of carbohydrates for those who are intolerant to wheat or other grains. In this article, we will look at the benefits of yams and three healthy ways to prepare them.

What are the health benefits of yams?

Yams are a good source of nutrients; they contain complex carbohydrates like fibre and starch, which can support digestive health and provide a sustained release of energy. They also contain vitamin C, which can support the immune system, promote skin health, and aid in iron absorption, and vitamin B6, which is important for brain function. They are a good source of potassium, which can support heart health, and manganese, which contributes to bone formation, blood clotting and inflammation. While yams provide many health benefits, their preparation can impact their nutritional content, and it is important to eat them as part of a healthy, balanced diet.

What are healthy ways to cook yams?

You can prepare yams in a variety of ways, from frying to pounding. Different techniques can result in a loss of nutrition; for example, extended boiling can cause the loss of water-soluble vitamins, like vitamin C and B vitamins. Heat-sensitive nutrients, like vitamin C, can also be lost during deep-frying, and the oil involved in this process significantly increases the calorie and fat content. If you are looking for simple, healthy ways to cook yams, consider some of the following ideas.

Boiling Yams

Although boiling your yams for too long can cause nutrient loss, it isn’t inherently unhealthy. Just remember to use as little water as possible, and don’t overboil! Boiled yam is easy to make and works well with stews, soups and sauces.

Peel your yam, chop it into cubes and place in an empty pan. The amount of water you use should just about cover your cubes – there shouldn’t be more than a centimetre of water above them. You can add salt here, but avoid using too much, as this can overpower the yam’s natural flavour.

You can boil your yam for 15 – 25 minutes. The yam is ready when it is soft enough for a fork to easily slide through. At this point, you will need to thoroughly drain your yam to avoid it becoming soggy. Boiled yams are a great accompaniment to a variety of stews and sauces.

Roasting Yams

Roasting is a wonderful option for yam dishes. It imparts a beautiful, smoky flavour that works well with a variety of savoury dishes, and it is easy to do on an outdoor grill. Simply chop your yam into serving-sized pieces, wrap them in banana leaves or aluminium foil, and cook these on a grill or open fire until they are tender. For a crisper result, use a little oil or a low-fat cooking spray before wrapping your yams.

This method can take up to an hour and a half to cook, but you should turn and check your yams every half an hour or so to make sure they’re evenly cooked.

You can enjoy your roasted yam in many ways; consider pairing it with a food that’s high in protein, like chicken or eggs, to maintain muscle mass and aid your immune system.

Pounding Yams

It is difficult to write about yam preparation without mentioning pounded yam, or yam fufu. This accompaniment to soups and stews is easy to make if you have a food processor, although you can make pounded yam without a food processor, too.

To start, you will need to boil your yams; you can use the instructions above to help if you haven’t done this before. When you drain them, reserve some of the water, which you will use when blending to ensure a good consistency. Using this water also means that any nutrients that escaped during the boiling process can be reabsorbed during blending.

Add the yams to a food processor and blend for about 30 seconds. Check the texture and add a small amount of the yam water as needed. Repeat this process until the mixture is soft and doughy.

If you don’t have a food processor, you can still make pounded yams; grate your boiled yam and mix by hand, with a hand mixer, or use a mortar and pestle.

You can also experiment with flavours at this point – try adding herbs and spices according to your preference. If you are trying to stay healthy, avoid adding butter, sugar or too much salt, as these can all detract from the yam’s nutritional value.

Shape your pounded yam into balls and wrap with cling wrap or parchment paper. Serve with a nutritious soup or stew.

Conclusion

Incorporating yams into your diet can offer many health benefits, from supporting digestive health to providing essential vitamins and minerals. Various cooking methods, like boiling, roasting and pounding, can allow you to enjoy these starchy tubers in diverse and nutritious ways. Whether paired with savoury stews, enjoyed alongside a protein-rich dish, or served as a filling accompaniment to soups, yams can provide both flavour and nutrition. By embracing these healthy cooking techniques, you can enjoy yams as part of a balanced diet while benefiting from their nutritional content. Make yams a wholesome and delicious part of your diet for a nourishing and delicious dining experience!