Health Benefits of Yam

Google+ Pinterest LinkedIn Tumblr +

Health Benefits of YamYams are members of the Dioscoreae family. Dependant on the yam variety, of which there are approximately 200, its flesh might be of different colors which includes white, ivory, yellow or purple while its thick skin either can be white, pink or even brownish-black. Their shape is long as well as round (frequently having offshoots known as “toes”) whilst their exterior texture is rough as well as scaly. Yams have got a starchy as well as slippery texture so when cooked, will be either creamy or even firm, based upon the variety. Their taste is earthy and also hardy, with many varieties having minimal, if any, sweetness. Particular kinds of yams consist of Dioscorea alata (Hawaiian yam), Dioscorea batatas (korean yam) as well as Dioscorea esculenta (sweet yam).

Yams are basically flowering plants which are generally mistaken for sweet potatoes even though yams originate from plants which have just one embryonic seed leaf (referred to as a monocot) and therefore are classified in the yam family, under the Dioscorea genus. Sweet potatoes on the other hand originate from plants which possess two embryonic seed leaves (referred to as a dicot). Further, they fall under a new family classification – the morning glory or Convolvulacea family. In terms of similarity, instead of sweet potatoes, yams are found to be associated with grasses in addition to lilies.

In appearance they frequently look like elongated potatoes however the size and appearance of yams might differ significantly with the different types, such as purple yams and white yams. The smaller ones might be compared in size to a small potato whilst the larger ones can grow to weigh over 100 pounds. Their origins could be traced to the continents of Africa and Asia but they’re widely accessible in many parts of the world today, particularly as more people come to comprehend the health advantages of yams.

Yam is available in around 200 distinct varieties along with colors which range from ivory, yellow to purple. The shape of the tuber is long and cylindrical with a rough exterior. The commercially essential varieties of yam usually are White Yam, Yellow Yam, Chinese Yam, South East Asian and trifoliate yam. Yam in other languages is known as as ‘Suran‘ or ‘Jimikand‘ in Hindi, ‘Kandagadda‘ in Telugu, ‘Senai Kizhangu‘ in Tamil, ‘Chena‘ in Malayalam and ‘Surangadde‘ in Kannada.

The plant that bears yam is really a perennial vine that grows up to 2 meters long. Yams are very much like sweet potatoes but they’re no way connected it. The major variations between the two tubers are: yams are larger in size; they’ve thicker, brown to pink skin, with respect to the cultivar type, whilst sweet potatoes are comparatively smaller in size and also have a very thin peel.

Yam is grown all through Africa, Nigeria being the largest producer as well as exporter of Yam. Nigeria offers around 70% of the world’s total Yam production.

Health Benefits of Yam

Health benefits of yams are recognized to many individuals who’ve taken advantage of yams in managing blood pressure level among other benefits. Yams are usually in the family of tubers. It grows underground as well as harvested the same way as cassava. Though not popular in the west, this food crop is well-known in rural area in Africa where it is grown mainly in dry areas because of its hardy nature as well as drought resistant characteristics. Yams may either be boiled or even cut and fried with some vegetables or even baked on dry heat prior to being eaten in breakfast.

Listed are a few well-known health advantages of Consuming Yam-

1. Heals Skin Diseases & Cures Respiratory Problems

Yam has been utilized like a traditional medicine in China, Korea as well as Japan since hundreds of years. It includes allantoin, a cell proliferate which speeds up the recovery process whenever used externally on ulcers, boils along with other skin illnesses. Its decoction is known to encourage as well as lowering bronchial irritation, cough along with other respiratory problems.

2. Good Source of Vitamin B6

Yam is an excellent source of Vitamin B6 that is necessary for body to break down an ingredient known as homocysteine, which could harm blood vessels walls. High amounts of homocysteine may also result in heart attack in spite of lower levels of cholesterol. Therefore, having a excellent supply of Vitamin B6 within the body is considered to lessen the chance of developing heart diseases. Potassium is a crucial element of cell and the body fluids and controls heart rate and blood pressure by countering the hypertensive effects of sodium. Lower consumption of potassium-rich food may also result in hypertension. Dioscorin, a storage protein present in yam is recognized to benefit individuals struggling with hypertension. Dioscorin inhabits aniotensin converting enzyme which therefore results in elevated kidney flow as well as decreased blood pressure.

3. Storehouse of antioxidants

Yam has frequently been known as the storehouse of anti-oxidants because they’re so filled with it. It includes Vitamin C, that is very theraputic for eliminating cancer free-radicals. Free radicals are dangerous and may harm your DNA, and that’s why antioxidants are necessary to decrease its chances. It’s also well suited for those struggling with severe health problems like asthma and arthritis.

4. Supports Female Endocrine System

Yam is especially helpful for menopausal women.  It consists of an enzyme that gives an all natural option to hormonal replacement in females who’ve reached menopause.Wild yam is known to retain the female endocrine system. Its root have been traditionally utilized in addition to lactation. Vitamin B6 is a vital supplement for Premenstrual Syndrome (PMS) in females, particularly the depression which is triggered by it .

Artificial progesterone is additionally included with a few wild yam as progesterone, androgens and cortisone were chemically constructed from Mexican yarn within the 1960s. One cup of baked yam can provide 15.5% of the every day requirement of Vitamin B6.  It is antispasmodic meaning that it is able to relieving spasms which includes those in the intestines which are caused because of muscle cramps. Yam may also be used to avoid nausea while pregnant.

It is an excellent tonic for the female system since it helps you to balance the hormones. Yam is surely a herb which will help to heal the bodily conditions from the holistic standpoint. It supports the body and encourages it to heal.

5. Good Source of Potassium good for Blood Pressure 

Potassium is needed by the body for manage as well as control over blood pressure level. Insufficiency or even inadequate quantities of potassium within the body have been associated with hypertension. Yams will give you with the potassium that the body requires to manage blood pressure level. Yams include a particular protein referred to as dioscorin that is helpful for individuals with hypertension. Dioscorin help the kidneys in receiving sufficient quantity of blood hence improving on its function in eliminating excessive water as well as reabsorbing essential mineral salts. Invariably, this can be a beneficial role in making certain fluid balance is maintained and eventually, it plays a part in managing blood pressure level.

6. Improves digestion

Consuming yam frequently can avoid bowel problems. It has fibre and potassium which make the entire process of digestion healthy as well as smooth. It encourages muscle contraction within the body and ensures timely bowel movement.

7. Improves Cognitive Ability

Yams also provide the opportunity to boost learning as well as memory capacity within the human brain. In accordance with research, individuals who consumed yam for six weeks on a regular basis observed a substantial boost in the cognitive abilities of the subject. This really is mainly because of the antioxidant compound contained in yams. It may also assist to heal Alzheimer’s disease.

8. Mediates Metabolic Functions

The vitamins contained in yam mediate numerous metabolic functions within the body. Carotenes are extremely important to convert Vitamin A in the body. Vitamin A keeps healthy mucous membranes as well as skin. Additionally, it enhances vision. Vitamin C in yam performs a huge role in anti-ageing, enhances immunity, wound healing as well as bone growth.

9. Helps in RBC Production & Improves Blood Flow

The minerals contained in Yam also perform major roles within the body. Copper is extremely helpful for the creation of red blood cells as well as enhances blood circulation within the body. Iron further increases the blood circulation within the body. Manganese is utilized by the body like a co-factor for the antioxidant enzyme, superoxide dismutase.

10. Delays Ageing Signs

Yam has got incredible anti-ageing advantages. It includes incredible skin-friendly nutrients just like beta carotene, Vitamin C, Vitamin B6 and antioxidants which will help to avoid wrinkles along with other signs and symptoms of ageing.

11. Stimulates Collagen Production

It includes a high amount of anti-oxidants that safeguard the skin from harsh sun light as well as environmental hazards. It energizes the manufacture of the skin collagen and brings smoothness as well as elasticity to the skin. Yam additionally renews damaged skin and enhances the appearance of the skin.

12. Face packs

Boil a few yam and then leave aside to let it cool. Mash it appropriately and add a dollop of honey. Use it all around the face and allow it to stay for Half an hour. You may also soak the feet within the boiled water to calm and relax the feet.

13. Improve your Immunity

Your eyes are definitely the windows to the soul. They should be protected against any harmful effects. The vitamin C in yams enhances on the immune system so you are not affected by diseases. Which affect your eyes, leading to inability to see, partial blindness or perhaps total blindness. The deterioration in eyesight and also the resultant ailments like macular degeneration are occasioned by the weak immune system. The vitamin assists bolster the body’s defensive mechanism.

14. Cancer Prevention

The existence of the antioxidant vitamin C in yams assists safeguard the body from free-radicals that can cause oxidative stress. Oxidative stress, or even “cellular rust,” is assigned to many different types of cancer, which includes lung, mouth, throat, colon, stomach and esophagus. Vitamin C also helps with the generation of vitamin E (another useful antioxidant).

15. Promotes Hair Growth

Yam is recognized as an excellent source of natural health promoting compounds just like antocyanins (17) and beta carotene. Additionally, it consists of Vitamin A that is extremely good for cell growth, including growth of hair. An insufficiency in beta carotene can result in dry, dull and lifeless hair that flakes off into dandruff.

16. Help individuals fight infections

Yams consist of 43 percent of the vitamin C every day needs per cup. Vitamin C is really a powerful natural water-soluble antioxidant that can help the body create resistant against infectious agents as well as removes cancer-causing free-radicals within the body.

17. Hydrates Scalp

Vitamin A in yam helps you to produce as well as safeguard the oil within the scalp. This can keep your scalp hydrated and can avoid hair fall because of breakage. It will likewise keep the hair silky and shiny. Therefore, yam may help maintain hair along with a fabulous scalp.

18. Protects from heart disease

Yams are actually an excellent source of Vitamin B6. This can help in managing high blood pressure levels as well as lowering the signs and symptoms of the hyperactive nature. Yams safeguard the body from heart attacks or even heart related illnesses and could be of effective use to people struggling with cholesterol.

19. Prevents Premature Hair Greying

Yam may also avoid premature greying since it includes a great deal of Vitamin B6 that creates melanin and provides the hair its colour.

20. Promotes Blood Circulation in the Scalp

Iron in yam helps the red blood cells to transport oxygen and promote the circulation of blood within the scalp. Lower levels of iron within the body can result in hair loss as well as baldness both in men and women. Therefore, regular usage of yam may prevent hair loss and definately will encourage hair growth.

21. Protection Against Cardiovascular Disease

Yams are a fantastic source of vitamin B6. Vitamin B6 is required by the entire body to break down a substance known as homocysteine, which could directly damage blood vessel walls. Those who suffer a heart attack in spite of normal or even low cholesterol levels are sometimes found to have high amounts of homocysteine. Since higher homocysteine levels are signficantly related to increased chance of heart attack and stroke, having a good supply of vitamin B6 on hand will make a great deal of sense. Higher consumption of vitamin B6 seemed to be proven to prevent heart disease.

22. Weight Control

Rich in fiber, yams fill you up nicely without filling out your hips as well as waistline. Yams’ complex carbohydrates are broken down into sugars, released as well as absorbed into the bloodstream in a gradual rate, keeping you satisfied for a longer period, and they’re really low in calories too.

23. Blood Sugar Regulation

Yams’ complex carbohydrates are broken down into sugars, released as well as absorbed into the bloodstream in a gradual rate. This prevents blood glucose levels from spiking too high too quickly and dipping too low. They’re also an excellent source of manganese, which will help with carbohydrate metabolism and is a cofactor in many enzymes essential in energy production.

Benefits Of Eating Yam During Pregnancy

1. Cures Morning Sickness

Morning sickness is among the most typical symptoms women experience while pregnant. Sufficient quantity of vitamin B6 can offer rest from the nausea and vomiting. Yam includes a great deal of vitamin B6 and may help deal with morning sickness

2. Prevents Low Birth Weight

Yam consists of vitamin B6, that helps prevent low birth weight in babies.

3. Regulates Blood Pressure (BP)

Yam is really a storehouse of potassium. You’ll need this mineral to maintain your blood pressure levels in check. Higher BP while pregnant may cause severe complications.

4. Rich In Antioxidants

Yam consists of antioxidants just like beta-carotene and vitamin C. They assist you fight common illness, avoid oxidative stress and shield you from cancer.

5. Aids Digestion

Raging hormones, growing uterus, etc. can all take a toll in your digestive system. Yam consists of healthy starches, that are simple to digest. Yam also includes dietary fiber, which treats constipation.

6. Prevents Anemia

Anemia is a very common issue while pregnant. Yam consists of minerals just like zinc, copper, and iron, all of these perform a crucial role in preventing as well as treating anemia.

7. Storehouse Of Folate

It is common knowledge that you’ll require folate or folic acid while pregnant. But why do you really need it? Folic acid can safeguard your baby from neural tube defect.Yam includes a great deal of folate and is also an absolute must have while pregnant.

8. Prevents Premature Birth

Iron deficiency is really a major reason for premature birth. Including iron-rich yam in your diet might help avoid premature birth, in addition to low birth weight of the baby.

9. Keeps Bones Strong

You must have robust bones particularly while pregnant. Your growing baby too requires calcium to build her bones. For that, you’ll need a healthy dose of calcium. Therefore, it seems sensible to include yam in your diet because it consists of 19 mg of calcium, per serving.You won’t ever considered that the not so pretty yam might offer such immense benefits, did you? Well, now that you know how good yam could be to improve your health, let’s take a look at a number of its negative effects.

Types of Yam

Yam can be found in a number of different species as well as varieties throughout the world. The color of the vegetable varies from yellow to purple and also ivory. Yam is long as well as cylindrical and has a rough exterior. Owing to its much wide consumption all over the world, this particular vegetable is commercially essential and it is a chief material of trade in many nations. The commercially essential types are Trifoliate Yam, Chinese Yam, White Yam, Yellow Yam and South East Asian Yam. Aside from being essential in many rituals, yam also offers numerous health advantages together with numerous significant effects on the hair and skin.

Cultivated yam species

1. Dioscorea rotundata and D. cayenensis

Dioscorea rotundata





Dioscorea rotunda, the white yam, and D. cayenensis, the yellow yam, are indigenous to Africa. These are the most significant grown yams. In the past, these were regarded as two species but many taxonomists now regard them as the same species. There are actually over 200 grown types between them. They’re big plants; the vines could be as long as 10 to 12 meters (35 to 40 feet). The tubers quite often weigh about 2.5 to 5 kg (6 to 12 lbs) each, but could weigh just as much as 25 kg (60 lbs). After 7 to 12 months growth the tubers are harvested. In Africa, the majority are pounded in a paste to help make the traditional dish “fufu” (Kay 1987).

2. D. alata

 D. alata





Dioscorea alata, known as water yam, winged yam, as well as purple yam, was initially grown somewhere in Southeast Asia. Although not grown within the same quantities since the African yams, it has the biggest distribution throughout the world of any grown yam, being grown in Asia, the Pacific islands, Africa, and also the West Indies (Mignouna 2003). In the United States, it has become an unpleasant varieties in certain southern states.

In the Philippines, it’s called ube (or ubi) and is also utilized as a component in several sweet desserts. In India, it’s called ratalu or even violet yam or the Moraga Surprise. In Hawaii, it’s called uhi. Uhi was brought to Hawaii by the early Polynesian settlers and became a significant crop in the 1800s once the tubers were sold to visiting ships just as one easily stored food supply for their voyages (White 2003).

3. D. opposita

D. opposita





Dioscorea opposite, Chinese yam, is indigenous to China. It really is resistant to frost and could be grown in colder situations compared to other yams. It’s now cultivated in China, Korea, and Japan. It absolutely was introduced to Europe within the 1800s once the potato crop there was falling victim to disease. It’s still grown in France for the Asian food market.

The Chinese yam plant is almost small compared to the African yam, together with the vines about 3 meters (10 feet) long. The tubers are harvested after about Six months of growth. Many are eaten right after harvesting and some are utilized as ingredients for other dishes, including noodles, as well as for traditional medicines (Kay 1987).

4. D. bulbifera

D. bulbifera





Dioscorea bulbifera, the air potato, can be found in both Africa and Asia along with moderate differences in between those found in the two places. It is just a large vine, 6 meters (20 feet) or more long. It creates tubers; however the bulbils which grow in the base of its ]]leaf|leaves]] are the more essential food product. They are about the size of potatoes (and so the name air potato), weighing from 0.5 to 2 kg (1 to 5 lbs).

Some varieties could be consumed raw even though some need soaking or even boiling for detoxification before eating. It’s not grown much commercially because the flavor of other yams is liked by most people. However it’s popular in home vegetable gardens since it creates a crop only for 4 months of growth as well as continues for the life of the vine, so long as two years. Also the bulbils are simple to harvest and cook (Kay 1987).

In 1905, the air potato was introduced to Florida in the United States and it has since become an unpleasant varieties in much of the state. Its rapid development crowds out native vegetation, and it’s also tough to remove because it can grow back through the tubers and new vines can grow from the bulbils even after being cut down or even burned (Schultz 1993).

5. D. esculenta

D. esculenta





Dioscorea esculenta, the lesser yam, was among the first yam species grown. It is indigenous to Southeast Asia and is also the third-most commonly grown species there, even though it is grown hardly any in other parts of the world. Its vines seldom reach over 3 meters (10 feet) in length and also the tubers are fairly small in many varieties. The tubers are consumed baked, boiled, or even fried similar to potatoes. Due to the small size of the tubers, mechanical cultivation can be done; which, along with its easy preparation and good flavor, may help the lesser yam become more popular in the future (Kay 1987).

6. D. trifida

Dioscorea trifida, the cush-cush yam, is indigenous to the Guyana region of South America and is also the most crucial cultivated New World yam. Since they originated from exotic rainforest conditions, their growth cycle is less associated with seasonal changes than other yams. Due to their relative ease of cultivation as well as their good flavor they’re thought to have got a great possibility of elevated production (Kay 1987).

7. D.dumetorum

Dioscorea dumetorum, the bitter yam, is common as a vegetable in parts of West Africa; one reason being that their cultivation requires less labor than other yams. The wild forms are certainly toxic and therefore are sometimes utilized to poison animals whenever combined with bait. It is stated that they have already been utilized for criminal purposes (Kay 1987).

Selection and Storage

Yams can be found all year long around but they are mostly harvested within the month of August. Nigeria and Ghana celebrate a brand new yam festival each year along with great pomp.

The flesh is white-colored to light pink in colour and a few are even obtainable in yellow colour. Select yams which are firm and don’t have got cracks, bruises or even spots.  Do not purchase refrigerated yams as cold temperatures may change their taste. Yam ought to be kept after drying several hours within the sunlight in the barn. In this way, they may be kept for many hours without refrigeration. Yams need to preferably be kept in a cool, dark as well as well aired location. You are able to cut it in sections and store within the refrigerator. However it is best if eaten in the earliest.

Yam, however, can’t be consumed raw and really should be cooked effectively just before eating since it includes many naturally sourced plant toxins. Yam {ought to be|needs to be} peeled as well as cooked to eliminate the bitter proteins.  Japanese yam could be consumed raw in salads or even grated unlike the African yam. It features a rich starchy flavor. You may also soak yam in vinegar water solution to neutralize oxalate crystals within the skin. Yams taste creamy and turn very firm whenever cooked. Cooked yam posseses an earthy taste along with small sweetness.

Yam may be used in a number of cuisines, possibly boiled, baked, fried and also roasted. It may also be utilized in the preparation of cakes, muffin as well as bread.  You may also puree cooked yam or can add chunks of yam in your roasted vegetables or meat.  You may also utilize yam like a supplement in capsule form. It really works effectively specifically for women’s health since it helps you to support the female system.

Researchers have figured that roasted yam is the perfect option compared to boiled yams as yams, when boiled can result in some nutritional loss. Wet heat cooking or even steaming is the ideal mode of cooking yam, since this eliminates submerging the food in water and risking extreme leeching of water soluble nutrients.

How to Enjoy

Some investigation has demonstrated that roasting yams rather than boiling them has got nutritional advantages. You may also try a cooking method that involves wet-heat like steaming. It is best to cook yams rather than eating them raw. Some thoughts include:

  • A puree with milk, cayenne, cumin, coriander and soy sauce
  • Pairing it with darker meats
  • Adding it to stir fry

Healthy & Delicious Recipe with Yam

1. Yam stir fry

Yam stir fry






  • 300 gms yam, cut into small cubes & boiled
  • 2 tbsp. oil
  • 1 tsp. mustard seeds
  • 1 sprig curry leaves
  • 1 tsp. urad dal (split black gram)
  • 1 green chily, chopped
  • pinch of asafoetida
  • salt to taste
  • 1/2 tsp. turmeric powder
  • 1/2 – 1 tsp. red chili powder
  • 1 tsp. sambar powder
  • lime juice to taste
  • coriander leaves to garnish


  1. Heat oil in a non-stick pan and temper with the mustard seeds.
  2. After it stops crackling, add the urad dal, asafoetida, green chily and curry leaves.
  3. Saute for a few seconds till the dal changes colour.
  4. Add the boiled yam cubes, salt, turmeric powder, red chili powder and sambar powder.
  5. Saute on low flame for 1-2 minutes.
  6. Switch off the flame and add the lime juice.
  7. Mix well and serve, garnished with coriander leaves.

2. Avial (Mixed vegetables with ground coconut)

Avial (Mixed vegetables with ground coconut)






  • Brinjal- 1
  • Yam(Chena) – 250 gms
  • Drumsticks -2
  • Long beans(Achinga) -100 gms
  • Snake Gourd(Padavalanga) -250 gms
  • Wintermelon(Kumbalanga) -150 gms
  • Cucumber(Vellarikka) – 500 gms
  • Coconut Sunflower oil – 1 tablespoon (I used refined oil)
  • Salt to taste
  • Turmeric powder -1/2 teaspoon
  • Chilli powder -1 teaspoon
  • Grated Coconut (of 1 coconut)
  • Raw mango -100 gms (I used sour Curd)
  • Green chillies – 50 gms
  • Cumin seeds -1 teaspoon
  • Coconut oil – 1 tablespoon
  • Curry leaves -2 sprigs


  1. Slice all of the vegetables to 1″ length pieces.
  2. Keep the raw mango(if using)pieces aside.
  3. Cook all of the vegatbles besides Mango along with 1 tablespoon oil, salt, turmeric powder and chilli powder on low heat till all vegetables are cooked.
  4. You do not have to add water since most of the vegetable release the water.
  5. (If you utilize other vegetables that has less water content, you can include water).
  6. If using mangoes or even curd, add it now and let cook till it is done.
  7. Coarsely grind the coconut together with chillies and cumin seeds.It is recommended to grind cumin seeds individually since it must be finely ground.
  8. Mix the coconut mixture together with cumin paste in the vegetables and toss.Try not to make use of a ladle or spoon so that the vegetables don’t turn slushy.
  9. Finally add the coconut oil and curry leaves and toss well to ensure they are well blended.
  10. Serve along with Rice.

3. Gluten Free Yam Pancakes

Gluten Free Yam Pancakes






  • 1 medium yam, peeled
  • 1 or more eggs
  • 1 teaspoon red onion, chopped
  • freshly ground black pepper
  • virgin coconut oil
  • salt


  1. Use the coarse section of a grater to grate the yam in a bowl. Take a small handful as well as squeeze hard to eliminate any excessive juice. Return the grated yam to the bowl.
  2. Add 1 whole egg and mix to blend. If the mixture looks a little dry, add one more egg yolk. It should look a little creamy, like cole slaw, but it should not be dripping with egg liquid. Add onion and pepper.
  3. Heat a sizable skillet and also add sufficient coconut oil to cover the bottom. As soon as oil is hot although not smoking, drop a forkful of yam mixture into the skillet and flatten with a fork.
  4. Fry till brown and crispy; flip and fry on other side. Regulate heat so that oil doesn’t smoke and add more oil if necessary.
  5. Repeat until all of the yam mixture is utilized. It’s ok if the pancakes are touching in the skillet.
  6. Drain on paper towels if desired. Salt to taste.

4. Thanksgiving Yummy Yams

Thanksgiving Yummy Yams






  • 4 yams
  • 2/3 cup sugar
  • sprinkle of kosher salt
  • 4 T. butter
  • 1/3 cup heavy cream
  • sprinkle of cinnamon
  • 1 1/2-2 cups sharp or mild shredded cheddar cheese


  1. Grease a 9×13 inch baking dish.
  2. Peel and cut yams into finger-sized pieces. This is hard so you may would like to microwave the yams for 2 minutes to soften.
  3. Spread yams evenly in dish, sprinkle with sugar, cinnamon, and salt, pour cream over top, and dot with butter.
  4. Bake at 350 degrees covered with foil for 60 , minutes or until yams are fork tender.
  5. Uncover and top with cheese, bake 5 minutes longer or even till cheese is melted. Serves 8-10.

5. Yam Duck Recipe

Yam Duck Recipe






  • 4 1/3 lbs duck, cleaned and cut into 8 pieces
  • 3 1/4 lbs yam, cut into large wedges
  • 3 1/5 oz young ginger, sliced
  • 1 tbsp chopped garlic
  • ¼ cup oil
  • 1 pc fermented beancurd
  • 2 tbsp soy bean sauce
  • 1 ¾ cups water
  • 2 tbsp oyster sauce
  • 1 tsp sugar
  • 1 tbsp sesame oil
  • ½ tsp pepper
  • 1 pc cinnamon stick, about 5cm long
  • 2 star anise
  • 2 cloves


  1. Heat the oil in the hot wok. Fry ginger as well as garlic till its soft.
  2. Add the fermented beancurd and also soy bean sauce and fry till aromatic.
  3. Add the duck and keep on stir-frying till well coated with spices.
  4. Pour in 400ml of water and let to cook on low heat till meat is fairly tender. Include the yam and simmer till it is soft.
  5. Add in seasonings. Stir and dish up.
  6. Garnish with scallions and Chinese celery. Serve hot

6. Yummy Yam Curry 

Yummy Yam Curry






  • 1/4 Kg- Yam( Any kind, preferably Elephant Yam cut in Sugar cube size)
  • 5 tsp- Coconut, (unsweetened) ground to a paste
  • 1 tsp- Ginger, ground to a paste
  • 3 or 4- Green chilli
  • 2 or 3 pinches- Turmeric
  • Curry leaves -a few
  • 1 tsp- Coconut oil
  • Salt To taste


  1. Put the yam pieces, turmeric and green chilli in 3 mugs of water and then leave it to boil on high fire for approximately 15-20 minutes.
  2. Add the coconut and garlic paste and salt. Mix well and lower the fire.
  3. Leave for 10 minutes.
  4. Mash up a couple of yam pieces with a spoon to help make the gravy thicker.
  5. On another pan, heat one tspfuls of oil and make the curry leaves splutter in it.
  6. Transfer this on the main dish.
  7. Serve hot with rice or roti.

7. Yam Balls

 Yam Balls






  • 6 cubes of yam/sweet potato (you may also use yam/potato flour).
  • 30 grams or 11/2 handful of ground/minced meat (any type of meat may be used).
  • I medium sized carrot and/or other vegetables (chopped).
  • 1 small sized onion.
  • Half teaspoon of garlic powder (optional).
  • Half teaspoon of parsley (optional).
  • 1 teaspoon of thyme.
  • 1 teaspoon of curry powder.
  • 1 pinch of ground chili pepper (ata gigun).
  • 1 seasoning cube (maggi).
  • 1 tablespoon of salt.
  • 50 grams of flour.
  • 1 large egg (whisked).
  • 50 grams of bread crumbs.


  1. Wash, peel and cut the yams into small cubes. Rinse and place within a pot, pour enough water to cover the yams, add some salt and boil until tender.
  2. Strain off the water and mash the boiled yams till smooth (if using yam or potato flour, heat up some hot water as well as pour within the flour and stir up until you obtain a stiff yet soft dough(much like pounded yam).
  3. Season the meat with thyme, curry powder, seasoning cube, salt, garlic, parsley…
  4. Heat the oil, add the chopped onion and fry it for a bit.
  5. Add the minced meat to the oil.
  6. Add the chopped carrot and/or other veggies (you can include some seasoning).
  7. Stir-fry for one minute and then leave to cool.
  8. Form small bits of ball together with the mashed yams and leave a hole in the centre.
  9. Flatten the balls and add some seasoned fillings in it and roll into a ball (don’t overfill to prevent them bursting open when you fry).
  10. Now put the flour, whisked eggs and breadcrumbs in three (3) separate plates and gently coat each one of the molded balls, first with the flour, followed by the whisked egg and finally, the breadcrumbs.
  11. You can fry immediately or you can refrigerate the molded balls within the freezer for thirty minutes to one hour so they can come out well when you fry it.
  12. Deep fry the balls till they will become golden brown.

Side effects of Yam

Yam just isn’t an allergenic food and doesn’t contain an excessive amount of oxalates or purines but precautions ought to be exercised while consuming.  Speak to your doctor if you suffer from kidney or gall bladder disorder as even the little bit of oxalates may also cause kidney damage. Individuals who have a healthy digestive tract are better capable to absorb the nutrients of yam with no side effects. There can be negative effects just like nausea, vomiting, headache and diarrhoea. Do seek out medical attention if any of these side effects occur. Since wild yam is really a disenin, it may react with estriol within the body and could make birth control ineffective. Pregnant as well as lactating mother need to prevent wild yam.






Comments are closed.