Winter is a great season for eating yams. Yams are mild in nature and can be safely consumed by people with either cold or hot constitutions. As a medicinal and edible herb that benefits the lungs, spleen, and kidneys, yams are very popular in the world of food therapy. So, what are the benefits of eating more yams in the winter? Here are two delicious yam recipes for you.
Preventing Cardiovascular Diseases
Winter features large indoor temperature differences and generally low temperatures, making it one of the peak seasons for cardiovascular diseases. Yams are rich in mucoprotein, vitamins, and trace elements, which can effectively prevent lipids from depositing on blood vessel walls, thus preventing cardiovascular diseases. They also have the effects of lowering blood pressure and calming the mind, making them very suitable for consumption in winter.
Strengthening the Spleen and Benefiting the Stomach, Aiding Digestion
In winter, physical activity tends to decrease unintentionally. Coupled with lower temperatures slowing down metabolism and the increased frequency of eating hot pot, the likelihood of developing gastrointestinal problems increases. Yams contain substances like amylase and polyphenol oxidase, which are beneficial to the digestive and absorption functions of the spleen and stomach. It is a mild tonic for the spleen and stomach that can be used both as medicine and food. It can be consumed whether one has a deficiency of spleen-yang or stomach-yin. Clinically, it is often used with other formulas to treat weak spleen and stomach, poor appetite, fatigue, diarrhea, and other conditions. Therefore, adding yams to soups and hot pots in winter is a good idea.
Benefiting the Lungs and Relieving Coughs
Winter is dry and cold, which can be particularly harmful to the lungs and throat. People often experience throat dryness or even sore throats. Yams contain saponins and mucilage, both of which have lubricating and moisturizing effects. Therefore, they can benefit lung qi, nourish lung yin, and treat symptoms like lung deficiency, phlegmy coughs, and persistent coughs.
Nourishing the Kidneys and Promoting Health
Yams contain a variety of nutrients and have the effect of strengthening the body and nourishing the kidneys and essence. Moreover, winter has fewer varieties of fruits and vegetables, which are often more expensive. Eating yams can be a way to get vitamins and serve as a substitute for fruits and vegetables. However, remember not to eat yams with bananas, as this can cause diarrhea.
Lowering Blood Sugar
Yams contain mucoprotein, which can lower blood sugar. Adding them to regular dishes can also prevent sudden spikes in blood sugar caused overeating. Long-term consumption may also help prevent and manage diabetes.
The most nutritious way to eat yams is by steaming them, as this prevents the loss of nutrients. Steamed yams have a relatively mild flavor, so we can eat them with honey for a rich nutritional profile without affecting each other's absorption. Winter is a high-risk time for cardiovascular diseases, so eating more yams can be very effective for prevention and treatment.
Anti-Smog Recipe: Yam
Yam and Radish Congee
On smoggy days, the damp, humid air filled with water vapor and dust can easily damage the spleen and lungs. Yams can tonify the spleen and stomach, promote body fluids, and benefit the lungs, making them very effective for food therapy for poor appetite due to spleen deficiency and persistent coughing due to lung deficiency. Moreover, the "Compendium of Materia Medica" mentions that yams can close the pores of the skin, preventing smog from entering the body, thus acting as a protective barrier against it.
1. Yam and Radish Congee
Yam and radish congee is a savory porridge that is delicious, light, and appealing. The yam is nourishing and strengthening, aids digestion, and when cooked with radish, the congee becomes glutinous, nutritious, and easy to digest.
Ingredients: Glutinous rice, rice, yam, radish, mushrooms, 2 slices of ginger
Method:
1. Wash and soak the glutinous rice and rice for 10 minutes.
2. Peel the yam, cut into sections, and soak in water. Peel the radish and cut into small pieces. Wash the mushrooms and chop them finely.
3. Bring water to a boil in a pot and blanch the radish and mushrooms. Add the rice, radish, and mushrooms to the inner pot.
4. Add the yam and hot water. Place the inner pot into a pressure cooker.
5. Cover and press the "Nutrient Rice - Congee" button.
6. Season with salt, add a few drops of sesame oil and mix well. Serve in a bowl and garnish with chopped green onions.
2. Rose Yam Paste
This dessert is simple to make but tastes wonderful. The yam has a fine, soft, and dense texture with a light sweetness, interspersed with rose petals. It not only strengthens the spleen and removes dampness but also has beauty and skincare benefits.
Ingredients: 500g yam, a small handful of rose tea, 2 large spoonfuls of milk powder, 2 large spoonfuls of fine sugar.
Method:
1. Steam the yam in a pot until cooked. Transfer the steamed yam to a bowl.
2. While hot, add dried rose petals and an appropriate amount of milk powder.
3. Add an appropriate amount of fine sugar for flavor. Mash the yam into a paste and mix well. Shape using a mold and serve.
There are things to keep in mind when consuming yams for health. We should pay attention to the cooking methods to avoid nutrient loss. Steaming yams is the method that least likely loses nutrients. For friends who suffer from severe air pollution and are constantly affected by smog, it is especially important to eat yams to combat the effects of smog.
Porridge