Work this Thanksgiving tradition into your everyday menu
Best to buy
Yams are available throughout the year, depending on the variety.
Cut & clean
Scrub yams just before using.
Cook them up
Cook yams any way you would cook a potato. Use whole or cut into any shapes for frying, baking, or roasting.
Power food
Yams are an excellent source of potassium and vitamins C and B, and a good source of thiamine.
Varieties
There are more than 150 species of yam, with a wide variety of sizes and shapes. The flesh ranges in color from off-white and yellow to purple and pink.
Preparation, uses, and tips
Scrub yams just before using them, and cook them as you would a potato, either baking, steaming, frying, or boiling and mashing.
Nutritional Highlights
Yams, 1 cup (125g) (raw, cubes)
Calories: 177
Protein: 2.3g
Carbohydrate: 41.8g
Total Fat: 0.25g
Fiber: 6.1g
*Excellent source of: Potassium (1,224mg), Vitamin C (25.6mg), and Vitamin B6 (0.44mg)
*Good source of: Thiamine (0.168mg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
Copyright 2007, Healthnotes, Inc., 1505 S.E. Gideon St., Suite 200, Portland, Oregon 97202, www.Healthnotes.com.
2006-09-07
