If you are looking for a nutritious and delicious root vegetable, Hawaii Mountain Yam is a great choice. A 1 lb serving of this yam (prepared with salt, steamed, cooked) contains around 372 Calories. But don't let the calorie content fool you, this yam has a lot of health benefits to offer.

Hawaii Mountain Yam is a good source of Dietary fiber, vitamin C, potassium, and manganese. It is also low in fat and sodium. In fact, the dietary fiber content of yams is higher than that of sweet potatoes, making it an excellent food for digestive health.

In this article, we'll explore the Nutritional value, health benefits, preparation methods, and other details about Hawaii Mountain Yam.

Nutritional Value of Hawaii Mountain Yam

Hawaii Mountain Yam is a nutrient-dense food that offers a range of vitamins, minerals, and antioxidants. Here are some of the key Nutritional values in a 1 lb serving of this yam:

• Calories: 372
• Carbohydrates: 84g
• Protein: 5g
• Total Fat: 1g
• Dietary Fiber: 14g
• Calcium: 118mg
• Potassium: 2377mg

Health Benefits of Hawaii Mountain Yam

In addition to being low in fat and sodium, Hawaii Mountain Yam has a number of health benefits, some of which are detailed below:

• Regulates Blood Sugar Levels: Hawaii Mountain Yam has a low glycemic index, which makes it a great food for people with Diabetes or those at risk of developing diabetes
• Improves Digestive Health: This yam is high in Dietary fiber, which helps to regulate bowel movements, improve digestion, and prevent constipation.
• Boosts Immune System: Hawaii Mountain Yam is packed with vitamin C, which is a powerful antioxidant that helps to boost the immune system.
• Enhances Brain Function: The potassium content in yams is beneficial for nerve and brain health, and can help reduce cognitive decline in older adults.

Ways to Prepare Hawaii Mountain Yam

Hawaii Mountain Yam can be prepared in a variety of ways, depending on your taste preferences. Here are some popular methods for Cooking this yam:

• Roasting: Peel the yam, dice into chunks, toss with oil, and roast in the oven at 425F for 30-35 minutes
• Steaming: Cut the yam into thin slices, place in a steamer basket, and steam for 15-20 minutes
• Mashing: Boil the yam until soft, then mash with butter, milk, and seasonings to create a creamy side dish
• Frying: Slice the yam into thin rounds, coat in flour or breadcrumbs, and fry until crispy.

Hawaii Mountain Yam vs. Regular Yam

Hawaii Mountain Yam, also known as Okinawan sweet potato, is a purple variety of sweet potato that is native to Hawaii. Compared to regular sweet potatoes, Hawaii Mountain Yam has a deeper flavor and a creamier texture. It is also richer in antioxidants, particularly anthocyanins, which give it its distinctive purple color.

Where to Buy Hawaii Mountain Yam

Hawaii Mountain Yam can be found in specialty stores or farmers' markets that stock ethnic vegetables. You can also purchase them online from specialty vendors who sell tropical fruits and vegetables.

Hawaii Mountain Yam in Hawaiian Cuisine

Hawaii Mountain Yam is a staple in Hawaiian cuisine, where it is used in a variety of dishes. Some popular Hawaiian dishes that feature Hawaii Mountain Yam include:

• Poi: A traditional Hawaiian dish made from mashed yam that has been fermented to create a smooth, starchy pudding
• Haupia: A coconut milk pudding that is often served with cubes of boiled yam
• Kalua Pork with Okinawan Sweet Potato: A savory meat and vegetable dish that is often served at luaus and other festive occasions

Recipes with Hawaii Mountain Yam

If you're looking for new ways to prepare Hawaii Mountain Yam, here are some Recipes to try:

• Hawaii Mountain Yam Salad: Combine boiled yam with diced tomato, onion, and avocado, and dress with a lime and honey vinaigrette
• Hawaii Mountain Yam and Kale Soup: Cube yam and sauté with kale, onion, and garlic, then simmer in chicken or vegetable broth
• Hawaii Mountain Yam Breakfast Hash: Dice yam and sauté with bacon, onion, and bell pepper, then top with a fried egg

Storage Tips for Hawaii Mountain Yam

Hawaii Mountain Yam should be stored in a dry, cool, and well-ventilated place. It can be kept at room temperature for up to two weeks, or in the refrigerator for up to one month. Avoid storing it in direct sunlight or damp conditions, as this can cause the yam to spoil.

How to Choose Fresh Hawaii Mountain Yam

When choosing Hawaii Mountain Yam, look for yams that are firm, smooth, and free from bruises or blemishes. The color should be consistent throughout the yam, with no signs of discoloration. Avoid yams that are soft or have a musty smell, as this can indicate spoilage.

Hawaii Mountain Yam and Diabetes

Hawaii Mountain Yam has a low glycemic index, which means that it has a slower release of sugar into the bloodstream compared to other high-carbohydrate foods. This makes it a good choice for people with Diabetes or those at risk of developing diabetes. However, as with all foods, moderation is key. Consult your doctor or Dietitian to determine the appropriate amount of yam for your individual needs.