AN UNBEATABLE WAY TO SOFTEN OLD (AFRICAN) YAM
Old yam is shriveled with hardly any mud on its body while new yams has a wet and semi-dry mud mostly.
Yams are native to africa and asia and other tropical regions. yams are starchy tubers with an inner flesh that can be white, yellow, purple, or pink depending on the variety and the maturity of the yam.
though yam tubers can be as small as regular potatoes or grow upwards as five feet long. they are starchy, highly nutritious, versatile, and may benefit your health in many ways.
WAYS TO COOK YAM
yams can be used in many ways. for side dishes, they’re often boiled or baked (peeled or unpeeled). they can be added to soups, stews, and braises. sometimes boiled yams are mashed to serve as a side dish or for use as an ingredient in quick breads and pies.
here’s a list of common ways to enjoy yams. however, for the purpose of this post, we will focus on boiled yam:
• 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.
• boiled yam. boil the tubers until soft and eat with sauce of your choice
how to cook old (african) yam
1. Peel yams, then cut into bite-size cubes, halves or quarters.
2. rinse the yams under cold running water.
3. soak the yam in water for some hours or soak overnight to prepare for the next day. (Some people decide to hit the body of the yam before peeling and cook immediately instead of soaking for hours).
4. choose a hollow pot that will be large enough to hold the yams without crowding them.
5. fill the pot so it’s half full (just enough water to cover the yams), then add a dash of salt or sugar which ever you prefer
6. bring the yam to a boil, cover with a lid and reduce to a medium heat.
7. cover the pan and cook yams. for soft, tender yams, cook for 25 to 30 minutes.
8. once cooked, drain the yam and serve with the sauce of your choice
1. Yams are rich in vitamins, minerals, and fiber.
yams are not only an excellent source of fiber but also high in potassium and manganese, which are important for supporting bone health, growth, metabolism, and heart function. These tubers also provide decent amounts of other micronutrients, such as copper and vitamin c. copper is vital for red blood cell production and iron absorption, while vitamin c is a strong antioxidant that can boost your immune system
2. May enhance brain function
Yams contain a unique compound called diosgenin, which has been found to promote neuron growth and enhance brain function
3. May ease symptoms of menopause
yams may help alleviate some symptoms of menopause. Blood levels of estrone and estradiol — two estrogen hormones — typically decrease during menopause. improving estrogen levels may ease menopause symptoms
4. May have cancer-fighting properties
yams provide several antioxidants that may have anticancer properties
5. may reduce inflammation
the antioxidants in yams may help reduce inflammation. Chronic inflammation is linked to an increased risk of various conditions, such as heart disease, diabetes, and obesity. eating anti-inflammatory foods, such as yams, can help manage chronic inflammation.
6.Yams may improve blood sugar control
7. Yam improved digestive health. studies indicate that the resistant starch in yams may increase digestive enzymes that help break down food and increase the number of good bacteria in your gut.
8. Yams help to enhance weight loss. one animal study found that yam extract reduced food intake, suggesting that these tubers may help reduce appetite and improve weight loss. the fiber in yams may promote weight loss as well.
9. antimicrobial effects. though the exact mechanism is unknown, several studies observe that yam extract may protect against certain drug-resistant bacteria.
10. Improved cholesterol levels. in one study, women who ate 18 ounces (390 grams) of yams per day for 30 days experienced a 6% decrease in blood cholesterol levels.
WHERE CAN I BUY OLD AFRICAN YAM IN NIGERIA
due to their versatility, it’s easy to add yams to your diet. they can be bought whole, as powder, flour, and even supplement.
It can be purchased in the various open markets across Nigeria. if you decide to buy from our website, simply type yam on the search space at the top of the website and proceed with your purchase.