Yams (Dioscorea alata) are starchy roots with white, orange, or purple, flesh and a thin brown/beige skin.
Natural vitamins, minerals, and nutrients found in Yams:
- Vitamin B1 (Thiamin)
- Vitamin B6
- Vitamin B9 (Folate, Folic Acid)
- Vitamin C
- Dietary Fiber
Health Benefits of Yams:
- Increased Immune Function
- Protection Against Heart Disease
- Slowing Aging
- DNA Repair and Protection
- Alleviation of Cardiovascular Disease
- Alleviation of Hypertension (High Blood Pressure)
- Alzheimer’s Protection
- Osteoporosis Protection
- Stroke Prevention
- Antioxidant Protection
- Prevention of Epileptic Seizures
- Prevention of Alopecia (Spot Baldness)
Yams are high in potassium which is good for blood pressure, they have also been used as a diuretic and to relieve coughing.
Some of these health benefits are due to the nutrients highly concentrated in Yams, and may not necessarily be related to Yams.
How to choose Yams:
Pick firm yams with little smell. Avoid soft spots or discolorations.
Climate and origin:
Yams grow in tropical climates with plenty of rain and are grown world wide in such conditions. The yam is thought to have been cultivated in Asia and Africa as many as 8000 years ago.
Yams have a very starchy texture and have a slightly sweet though unpronounced flavor.
Most yams contain a toxin which is destroyed when you cook them. Be sure not to eat a yam raw unless you are aware of the kind. The only yam which is not toxic raw is dioscorea esculenta, found in Japan.
Sweet Potato Fries With Coconut & Cinnamon
When I’m in the mood for something that feels a little “naughty”, there’s nothing more satisfying than cooking up a bowl of sweet potato fries. I discovered this recipe recently and I’m in love! Not only are these fries baked and 100% good for you, the cinnamon and coconut adds a rich depth of flavor. They are finger-licking good!
If you’re after a savory version, just swap the cinnamon for black pepper and a dash of cayenne or you could try a rosemary and himalayan salt version.
Prep time: 5 minutes
Cook time: 45 minutes
- 4 medium sweet potatoes, scrubbed
- 2 Tbsp. coconut oil, melted
- 1/2 tsp. ground cinnamon
- 1/4 tsp. salt
- Preheat oven to 400° Fahrenheit. (200° Celcius)
- Cut ends off sweet potatoes and peel if they are not organic. Slice them lengthwise, then into strips about 1/4″ thick.
- In a large bowl, toss sweet potato slices with coconut oil, cinnamon and salt, making sure all pieces are coated.
- Spread out over baking sheet. Bake for 40-45 minutes (until edges are lightly browned), flipping halfway.