The mighty white yam is delicious roasted! So easy to do and a perfect accompaniment to any number of dishes.
- Peel and cut one large yam into 1/4 inch thick slices
- Preheat the oven to 175degrees C (350 degrees F). Line a baking sheet or shallow baking dish with aluminium foil.
- Arrange slices of the yam on the tray so they are slightly overlapping. Season with salt and pepper and drizzle evenly with olive oil.
- Bake for around 30 minutes until the yam is tender and the edges begun to wrinkle around the edges.
Yams are as nutritious as they are delicious. They are packed full of vitamins, minerals and fibre. They are also rich in potassium and manganese, which are integral in supporting bone health, growth, metabolism and heart function. This vegetable also provides copper and Vitamin C. Thus, Copper is vital for red cell production and iron absorption whilst Vitamin C is a strong antioxidant which can boost your immune system.
Eating yams may even boost your brain. In fact, yams have a unique compound called diosgenin, which has been known to promote neuron growth and enhance brain function. The antioxidants in yams may help reduce inflammation. Moreover, several animal studies have concluded that yams improve blood sugar control. The effects are thought to be due to their rich resistant starch and dietary fibre contents.
Studies indicate that the resistant starch in yams may increase digestive enzymes that break down food and increase the number of good bacteria in your gut. Thus, they promote good gut health.
Here are some of our favourite ways to eat white yams:
- Yam fries. Cut yams into wedges, add seasonings, and bake or fry them.
- Purée. Boil the tubers until soft, place in a blender, purée, and season them.
- Yam chips. Thinly slice peeled yams and bake or fry them.
- Mashed yams. Peel, boil, and mash your yams, then add milk and seasonings.
- Baked yams. Bake cubed yams until tender.
- Cheesy yam gratin. Thinly slice peeled yams and bake them with cheese and seasonings.
- Yam hash. Peel, dice, season, and then cook your yams in a pan.
- Add into baked goods. Use yam purée to add moisture to breads and muffins.
… And enjoy!
Why not try our other Caribbean goodies here!
