Yams are a versatile root vegetable that pack a nutritious punch. With just 33 calories per one ounce of boiled or baked yam (without salt), they are a smart choice for anyone looking for a low calorie option that satisfies hunger.

Not only are yams low in calories, but they are also a great source of vitamins and minerals. They are rich in potassium, vitamin C, vitamin B6, and manganese. In fact, just one ounce of yam provides 7% of the daily recommended intake of vitamin C.

In this article, we'll explore the many health benefits of yams, their various cooking methods, some delicious and healthy recipe ideas, and why they are a perfect addition to a plant-based diet.

Yams: A Versatile Root Vegetable

Yams come in a variety of shapes, sizes, and colors. They are a staple food in Africa, Asia, and the Caribbean, but have gained popularity all over the world. They can be boiled, baked, roasted, fried, mashed, or even made into chips or noodles. Yams have a slightly sweet taste and a starchy texture, which makes them a great substitute for potatoes in many dishes. The many uses for yams go beyond just cooking them as a side dish. They can be used in soups, stews, casseroles, and even baked goods like pies and breads. Their versatility makes them a great addition to anyone's pantry.

The Many Health Benefits of Yams

Yams are a nutrient-dense food that provide numerous health benefits. They are low in fat and high in fiber, which can help with weight management and promote digestive health. Yams are also a great source of antioxidants, which can help reduce the risk of chronic diseases like heart disease and cancer. Yams are also rich in vitamins and minerals, like vitamin C, vitamin B6, and potassium, which support immune system health and promote healthy blood pressure levels. The manganese found in yams helps support healthy bone formation and wound healing.

Low Calorie Option for Satisfying Hunger

If you're looking for a low calorie option that will keep you feeling full and satisfied, yams are a great choice. With just 33 calories per ounce, they are a great addition to any meal or snack. Their high fiber content helps slow down digestion and keeps you feeling full for longer periods of time, which can also aid in weight loss.

Yams: A Great Source of Vitamins and Minerals

As mentioned before, yams are rich in vitamins and minerals that support overall health and wellness. They provide a good source of vitamin C, vitamin B6, and potassium, which support healthy immune system function, nervous system health, and blood pressure regulation. Yams are also a good source of manganese, which supports healthy bone formation and wound healing, and copper, which supports healthy brain function and connective tissue formation.

Yams: A Good Source of Fiber

Yams are a good source of dietary fiber, which plays an important role in digestive health and weight management. The fiber found in yams can help regulate digestion, prevent constipation, and promote feelings of fullness and satiety. The American Heart Association recommends that adults consume at least 25 grams of fiber per day, and yams can help contribute to reaching that goal. Just one ounce of yams contains 1.3 grams of fiber!

Cooking Tips for Perfectly Boiled, Baked Yams

When it comes to cooking yams, there are several methods that yield delicious and nutritious results. One of the easiest ways to cook yams is to boil them. Simply peel and cut the yams into small pieces, add them to boiling water, and cook until tender. Another great option is to bake yams in the oven. Preheat the oven to 400°F, wash and dry the yams, and pierce them several times with a fork. Place them on a baking sheet and bake for 45-60 minutes, or until tender. To add some flavor, try brushing the yams with olive oil and sprinkling them with salt and pepper before baking.

Yam Varieties: Different Colors, Different Flavors

There are several different varieties of yams, which range in color from white to purple. In general, the darker the color, the sweeter the yam will be. Purple yams, for example, have a sweet and nutty flavor, while white yams have a milder flavor. Some popular yam varieties include Japanese sweet potato (which is not technically a yam, but is often referred to as one), Garnet yam, and Hannah yam. Each variety has its own unique flavor and texture, making them a versatile ingredient in many dishes.

Yam Recipes: Healthy and Delicious Options

Whether you're looking to incorporate more plant-based meals into your diet or just want to try something new, there are plenty of delicious yam recipes to choose from. From savory soups to sweet treats, here are a few healthy and tasty options to try:

• Roasted Yam Salad
• Thai Coconut Yam Soup
• Yam and Black Bean Enchiladas
• Yam and Kale Buddha Bowl
• Yam and Apple Crisp

Yams: Perfect for a Plant-Based Diet

Whether you follow a vegan or vegetarian diet, or simply want to incorporate more plant-based meals into your diet, yams are a great choice. They are a good source of complex carbohydrates, fiber, and plant-based protein, making them a filling and satisfying ingredient in any dish. When combined with other plant-based ingredients like beans, nuts, and leafy greens, yams can help create a balanced and nutritious meal that supports overall health and wellness. They are also a great source of vitamins and minerals that are often lacking in a plant-based diet, like vitamin B6 and manganese.

Yams: A Traditional Food for Thanksgiving

While yams are a nutritious and versatile ingredient that can be used in many dishes, they are also a traditional food for Thanksgiving in the United States. Sweet potato casserole, which often includes yams, is a staple dish at many Thanksgiving tables. Yams can also be used in other traditional Thanksgiving dishes like stuffing, gravy, and even pie. Not only do they add flavor and nutrition to these dishes, but they also provide a unique and colorful addition to the holiday spread.