Dehydrated Yam
Dioscorea spp.Clinical Encyclopedia
Dehydrated Yam provides 349 kcal, 4.2g of protein, 80.3g of carbohydrates, and 9g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Dehydrated yam is a nutrient-dense food that retains the essential vitamins and minerals of fresh yam while providing a concentrated source of carbohydrates and fiber. It is often used in various culinary applications due to its versatility and long shelf life.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Rehydrate in warm water for 20-30 minutes before cooking or use in soups and stews for added texture and nutrition.
Smart Selection & Storage
Choose dehydrated yam that is uniformly colored and free from any signs of mold or off odors.
Store in an airtight container in a cool, dry place away from direct sunlight to maximize shelf life.
Myths vs Realities
Healthy Recipes
Dehydrated Yam and Quinoa Salad
A refreshing and nutritious salad combining dehydrated yam with protein-rich quinoa, fresh vegetables, and a zesty lemon dressing.
- 1 cup cooked quinoa
- 1/2 cup dehydrated yam, rehydrated and diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup cucumber, diced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. In a large bowl, combine cooked quinoa, rehydrated yam, cherry tomatoes, and cucumber.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and garnish with fresh parsley before serving.
Spicy Dehydrated Yam Chips
Crispy and spicy dehydrated yam chips that are a healthy alternative to traditional potato chips, perfect for snacking.
- 2 cups dehydrated yam, thinly sliced
- 1 tablespoon olive oil
- 1 teaspoon paprika
- 1/2 teaspoon cayenne pepper
- Salt to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, toss the yam slices with olive oil, paprika, cayenne pepper, and salt.
- 3. Spread the yam slices on a baking sheet and bake for 15-20 minutes or until crispy, flipping halfway through.
Dehydrated Yam and Black Bean Tacos
Flavorful tacos filled with rehydrated yam, black beans, and topped with fresh salsa for a nutritious meal.
- 1 cup dehydrated yam, rehydrated and shredded
- 1 can black beans, rinsed and drained
- 1 teaspoon cumin
- 1/2 teaspoon chili powder
- Corn tortillas
- Fresh salsa for topping
- Avocado slices for garnish
- 1. In a skillet, combine rehydrated yam, black beans, cumin, and chili powder, cooking until heated through.
- 2. Warm the corn tortillas in a separate pan.
- 3. Assemble the tacos by filling tortillas with the yam and bean mixture, topping with salsa and avocado slices.
Dehydrated Yam Smoothie Bowl
A vibrant smoothie bowl featuring dehydrated yam blended with fruits and topped with nuts and seeds for a nutritious breakfast.
- 1/2 cup dehydrated yam, rehydrated
- 1 banana
- 1 cup almond milk
- 1 tablespoon almond butter
- Toppings: sliced fruits, nuts, and seeds
- 1. In a blender, combine rehydrated yam, banana, almond milk, and almond butter until smooth.
- 2. Pour the smoothie into a bowl and arrange your choice of toppings on top.
- 3. Enjoy immediately for a refreshing breakfast.
Dehydrated Yam Stir-Fry
A quick and healthy stir-fry featuring dehydrated yam, colorful vegetables, and a savory soy sauce glaze.
- 1 cup dehydrated yam, rehydrated and sliced
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1. In a large skillet, heat sesame oil over medium heat and add the rehydrated yam, bell pepper, and broccoli.
- 2. Stir-fry for about 5-7 minutes until vegetables are tender.
- 3. Add soy sauce and ginger, tossing to combine, and cook for another minute before serving.
Dehydrated Yam Breakfast Hash
A hearty breakfast hash made with dehydrated yam, eggs, and vegetables, perfect for starting your day off right.
- 1 cup dehydrated yam, rehydrated and diced
- 2 eggs
- 1/2 onion, diced
- 1/2 bell pepper, diced
- Salt and pepper to taste
- Fresh herbs for garnish
- 1. In a skillet, sauté onion and bell pepper until softened.
- 2. Add rehydrated yam and cook until heated through, seasoning with salt and pepper.
- 3. Make two wells in the mixture and crack an egg into each, cooking until the eggs are set. Garnish with fresh herbs.
Dehydrated Yam and Lentil Soup
A nourishing soup made with dehydrated yam, lentils, and aromatic spices, perfect for a comforting meal.
- 1 cup dehydrated yam, rehydrated and diced
- 1 cup lentils, rinsed
- 4 cups vegetable broth
- 1 onion, chopped
- 2 carrots, diced
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a large pot, sauté onion and carrots until softened.
- 2. Add rehydrated yam, lentils, vegetable broth, cumin, salt, and pepper, bringing to a boil.
- 3. Reduce heat and simmer for 30 minutes or until lentils are tender.
Dehydrated Yam and Spinach Frittata
A protein-packed frittata featuring dehydrated yam, fresh spinach, and eggs, perfect for brunch or a light dinner.
- 1 cup dehydrated yam, rehydrated and diced
- 1 cup fresh spinach
- 4 eggs
- 1/4 cup milk
- Salt and pepper to taste
- Olive oil for cooking
- 1. Preheat the oven to 350°F (175°C).
- 2. In a skillet, sauté rehydrated yam and spinach in olive oil until spinach is wilted.
- 3. In a bowl, whisk together eggs, milk, salt, and pepper, then pour over the yam and spinach mixture. Cook for a few minutes before transferring to the oven to bake for 15-20 minutes.
Dehydrated Yam Energy Bites
Nutritious energy bites made with dehydrated yam, oats, and nut butter, perfect for a healthy snack on the go.
- 1/2 cup dehydrated yam, rehydrated and mashed
- 1 cup rolled oats
- 1/4 cup nut butter
- 1 tablespoon honey
- 1/4 cup dark chocolate chips
- 1. In a bowl, mix together rehydrated yam, oats, nut butter, honey, and chocolate chips until well combined.
- 2. Form the mixture into small balls and place them on a baking sheet.
- 3. Refrigerate for at least 30 minutes before enjoying.
Frequently Asked Questions (FAQ)
How do I prepare dehydrated yam?
Soak in warm water for 20-30 minutes until rehydrated, then cook as desired.
Can dehydrated yam be eaten raw?
It is not recommended to eat dehydrated yam raw; it should be rehydrated and cooked.
What are the health benefits of dehydrated yam?
It is high in carbohydrates, fiber, and essential nutrients, promoting energy and digestive health.
How should I store dehydrated yam?
Store in a cool, dry place in an airtight container to maintain freshness.
Is dehydrated yam gluten-free?
Yes, dehydrated yam is naturally gluten-free.
Can I use dehydrated yam in baking?
Yes, it can be ground into flour and used in various baking recipes.
How long does dehydrated yam last?
When stored properly, it can last for several months to a year.
Is dehydrated yam suitable for a vegan diet?
Yes, it is a plant-based food suitable for vegans.