How to Cook Yams Healthily

Yams can be cooked in a variety of ways.

In the U.S., sweet potatoes are commonly called "yams," although the two are different species. They can be prepared similarly, however. Yams are delicious and packed with vitamins A and C, iron, potassium, fiber and beta-carotene. They are highly versatile, easy to prepare and can be baked, mashed or even microwaved. The American diet is typically lacking in yellow vegetables, and eating yams is one way to enhance our nutrition. Yams are native to South and Central America, Asia and Africa, and were introduced to Europe by Christopher Columbus. They are widely grown in warm climates, particularly in Africa, southern Asia and the south Pacific. I

Things You'll Need

• Knife
• Butter
• Cinnamon
• Casserole dish
• Nonstick spray
• Olive oil
• Nutmeg
• Low fat milk
• Potato masher

Instructions

1. Baking yams is the most straightforward way to prepare them. Wash the yams thoroughly using a vegetable brush. Prick them with a knife or sharp fork. Yams, or any tubers, can explode if they do not have an outlet for steam. Preheat your oven to 375 degrees and bake for approximately 40 minutes. When done, the skin will take on a wrinkly appearance. Slice them open and add a bit of butter or a healthy spread and a sprinkle of cinnamon.

2. Wash and peel four or five medium sized yams for casserole cooking and slice thinly. Spray a casserole dish with nonstick spray and lay down a layer of yam slices. Dot the yams with butter or similar spread. Sprinkle the yams with a few broken walnuts and dust with cinnamon. Continue to layer, and drizzle honey on the top layer. Bake in a covered dish in a 375-degree oven for approximately 40 minutes. When the yams are tender, remove the lid and place the casserole under the broiler for 5 minutes or until brown.

3. Wash and peel four to five medium-sized yams and cut them into strips for french fries (or, if you have a french fry cutter, simply use that). Place the yams in a plastic bag and shake with 1 tsp. of cinnamon and 1/4 tsp. of nutmeg. Add 1 tbsp. of olive oil and shake to coat. Spread the potatoes on a baking sheet, and bake at 375 degrees for approximately 25 minutes. They are ready to serve when they are brown on the outside and tender on the inside.

4. Wash, peel, dice and boil five medium-sized yams until tender and drain for mashed yams. Mash with 1/3 cup of butter or healthy butter substitute, 1 tsp. of cinnamon, 1/4 tsp. of nutmeg and 1/2 cup of low fat milk. Begin mashing and add the milk last while continuing to mash. This helps to prevent the milk from curdling when it comes into contact with the hot yams. You can use a potato masher, mixer or large spoon to mash the yams. Lumps are OK.

References

• University of California, Davis: What is a Sweet Potato?
• CDKitchen: Sweet Potato and Yams Recipes

Resources

• Read this Article in Spanish