Sliced Yam
Dioscorea spp.Clinical Encyclopedia
Sliced yam is a starchy tuber known for its rich carbohydrate content and versatility in cooking. It is a staple food in many cultures and provides essential nutrients.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best prepared by boiling, baking, or steaming to retain nutrients. Can be enjoyed with skin for added fiber.
Smart Selection & Storage
Choose firm, unblemished yams with smooth skin. Avoid any that are soft or have dark spots.
Store in a cool, dry place away from direct sunlight. Once cut, refrigerate in an airtight container.
Myths vs Realities
MythYam and sweet potato are the same.+
MythEating yam will make you gain weight.+
MythYam is only a carbohydrate source.+
Healthy Recipes
Spicy Baked Yam Fries
These crispy baked yam fries are seasoned with a blend of spices for a healthy and delicious snack or side dish.
- 2 medium yams, sliced into fries
- 2 tablespoons olive oil
- 1 teaspoon paprika
- 1/2 teaspoon cayenne pepper
- Salt to taste
- 1. Preheat the oven to 425°F (220°C).
- 2. Toss the sliced yams with olive oil, paprika, cayenne pepper, and salt in a bowl.
- 3. Spread the fries on a baking sheet and bake for 25-30 minutes, flipping halfway through, until golden and crispy.
Yam and Black Bean Salad
A refreshing salad combining sliced yam, black beans, and a zesty lime dressing, perfect for a light lunch.
- 1 medium yam, sliced and boiled
- 1 cup canned black beans, rinsed
- 1/2 red onion, diced
- 1/2 bell pepper, diced
- Juice of 1 lime
- Salt and pepper to taste
- 1. Boil the sliced yam until tender, then drain and let cool.
- 2. In a large bowl, combine the cooled yam, black beans, red onion, and bell pepper.
- 3. Drizzle with lime juice, season with salt and pepper, and toss to combine.
Yam and Spinach Frittata
This nutritious frittata features sliced yam and fresh spinach, making it a perfect breakfast or brunch option.
- 2 medium yams, sliced and parboiled
- 4 large eggs
- 1 cup fresh spinach
- 1/4 cup feta cheese, crumbled
- Salt and pepper to taste
- 1. Preheat the oven to 350°F (175°C).
- 2. In a bowl, whisk together the eggs, salt, and pepper.
- 3. In an oven-safe skillet, layer the parboiled yams and spinach, pour the egg mixture over, and sprinkle with feta cheese. Bake for 20-25 minutes until set.
Coconut Yam Curry
A creamy and flavorful coconut curry featuring sliced yam, perfect for a hearty and healthy dinner.
- 2 medium yams, sliced
- 1 can coconut milk
- 1 tablespoon curry powder
- 1 onion, chopped
- 2 cloves garlic, minced
- Salt to taste
- 1. In a large pot, sauté the onion and garlic until translucent.
- 2. Add the sliced yams, curry powder, and coconut milk, stirring to combine.
- 3. Simmer for 20-25 minutes until the yams are tender, seasoning with salt to taste.
Yam and Chickpea Buddha Bowl
This colorful Buddha bowl features roasted sliced yam and chickpeas, topped with a tahini dressing for a nutritious meal.
- 1 medium yam, sliced
- 1 can chickpeas, rinsed
- 2 tablespoons olive oil
- 1 tablespoon tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C).
- 2. Toss the sliced yam and chickpeas with olive oil, salt, and pepper, then spread on a baking sheet and roast for 25-30 minutes.
- 3. In a bowl, whisk together tahini, lemon juice, and a little water to thin. Serve the roasted yam and chickpeas drizzled with the tahini dressing.
Yam and Quinoa Stuffed Peppers
These vibrant stuffed peppers are filled with a mixture of sliced yam, quinoa, and spices, making for a healthy and filling dish.
- 2 medium yams, diced
- 1 cup cooked quinoa
- 4 bell peppers, halved and seeded
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix the diced yam, cooked quinoa, cumin, salt, and pepper.
- 3. Stuff the mixture into the halved bell peppers and bake for 30-35 minutes until the peppers are tender.
Yam and Avocado Toast
A trendy and nutritious twist on avocado toast, featuring sliced yam for added flavor and health benefits.
- 1 medium yam, sliced and roasted
- 2 slices whole grain bread
- 1 avocado, mashed
- Salt and pepper to taste
- Red pepper flakes (optional)
- 1. Roast the sliced yam at 400°F (200°C) for 20-25 minutes until tender.
- 2. Toast the whole grain bread slices until golden.
- 3. Spread mashed avocado on the toast, top with roasted yam slices, and season with salt, pepper, and red pepper flakes.
Yam and Lentil Soup
A hearty and comforting soup made with sliced yam and lentils, perfect for a healthy dinner on a chilly evening.
- 1 medium yam, diced
- 1 cup lentils, rinsed
- 1 onion, chopped
- 4 cups vegetable broth
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté the onion until translucent.
- 2. Add the diced yam, lentils, vegetable broth, thyme, salt, and pepper, bringing to a boil.
- 3. Reduce heat and simmer for 30-35 minutes until the lentils and yam are tender.
Yam Pancakes with Maple Syrup
Delicious and fluffy pancakes made with sliced yam, served with a drizzle of maple syrup for a healthy breakfast treat.
- 1 cup mashed cooked yam
- 1 cup whole wheat flour
- 1 cup almond milk
- 1 tablespoon baking powder
- Maple syrup for serving
- 1. In a bowl, mix the mashed yam, flour, almond milk, and baking powder until smooth.
- 2. Heat a non-stick skillet over medium heat and pour in batter to form pancakes.
- 3. Cook until bubbles form on the surface, then flip and cook until golden. Serve with maple syrup.
Yam and Broccoli Stir-Fry
A quick and healthy stir-fry featuring sliced yam and broccoli, tossed in a light soy sauce for a flavorful meal.
- 1 medium yam, sliced
- 2 cups broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1. Heat sesame oil in a large skillet over medium-high heat.
- 2. Add the sliced yam and broccoli, stir-frying for about 5-7 minutes until tender.
- 3. Stir in garlic and soy sauce, cooking for an additional 2 minutes before serving.
Frequently Asked Questions (FAQ)
What is the nutritional value of sliced yam?
Sliced yam contains approximately 118 calories, 1.5g of protein, 0.2g of fat, and 27.9g of carbohydrates per 100g.
How can I incorporate sliced yam into my diet?
Sliced yam can be added to soups, stews, or roasted as a side dish. It can also be mashed or fried.
Is sliced yam gluten-free?
Yes, sliced yam is naturally gluten-free and is a great alternative for those with gluten intolerance.
Can I eat the skin of sliced yam?
Yes, the skin of sliced yam is edible and contains additional fiber and nutrients.
How should I store sliced yam?
Store sliced yam in a cool, dry place or in the refrigerator to maintain freshness.
What are the health benefits of sliced yam?
Sliced yam is beneficial for energy, digestion, and provides essential vitamins and minerals.
Is sliced yam safe for diabetics?
In moderation, sliced yam can be included in a diabetic diet due to its moderate glycemic index.
How long does cooked sliced yam last in the fridge?
Cooked sliced yam can last up to 3-5 days in the refrigerator when stored properly.