Yams are a staple food in South America, Africa and Polynesia. They have fibrous brown skin with flesh that varies from white to yellow, pink or purple. Their flesh is quite firm and dense, with a flavour similar to potato, though yams are sweeter, as well as being more starchy and mealy. Available all year round, yams can be boiled, mashed, roasted, or added to soups and casseroles.
To Buy
Yams should feel relatively heavy for their size, with no splits or bumps in their skin. They shouldn’t have any soft patches.
To Store
Store yams in a cool, dark, well-ventilated place for up to 2 weeks. Don’t store in plastic bags as they will sweat and deteriorate quickly
To Prepare
Use a small sharp knife to peel away the skin then slice or dice as required
Yams are a source of potassium, which works in the body to help counter the adverse effects of too much sodium.
| Quantity per serve (140g) | Quantity per 100g | |
|---|---|---|
| Energy | 685kJ | 490kJ |
| Protein | 2.1g | 1.5g |
| Fat, total | 0.4g | 0.3g |
| -saturated | 0.0g | 0.0g |
| Carbohydrate | 39.5g | 28.2g |
| -sugars | 1.0g | 0.7g |
| Sodium | 3mg | 2mg |
| Dietary fibre | 5.2g | 3.7g |
| Vitamin C | 6mg | 4mg |
| Potassium | 530mg | 380mg |
QUANTITIES STATED ABOVE ARE AVERAGES ONLY
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