Introduction: A successful dish that is both delicious and healthy is the best. As a medical and nutritional food, yams often appear on our tables. There are many cooking methods for yams, and different methods retain different levels of nutrition. Pairing them with different ingredients can also produce different nourishing and health effects.
To learn more about ways to eat yams, we recommend the Meitian special feature: Creative Dishes with Autumn Yams
Below are several delicious and healthy ways to prepare yams.
Stir-fried Yams.
Among all the cooking methods for yams, stir-frying is the most nutritious and delicious. When yams are sliced or shredded and stir-fried, the heating time is short, so the nutritional content, especially vitamin C, is lost to a lesser extent. For example, vegetarian dishes include stir-fried yams with wood ear mushrooms and stir-fried yams with tomatoes. For meat dishes, there are stir-fried yams with pork slices, stir-fried yams with kidney, stir-fried yams with shrimp, and stir-fried yams with diced chicken.
Steamed Yams.
If you are recovering from a serious illness and have no appetite, you can choose the simplest method: steaming. Peel the yams, cut them into sections, steam them in a pot, and then eat them dipped in sugar. This method is fresh, soft, sweet, and delicious. This soft texture is also suitable for patients with chronic diseases, such as high blood pressure or stomach problems. Women who like desserts or have a weak constitution can also blanch the yams in water, pour over a prepared honey syrup, and eat them to nourish yin and blood.
Yam Porridge.
When cooking porridge, add yam chunks along with a few torn red dates. This is most suitable for children and the elderly. Because these two groups often have poor teeth and weaker digestive systems, yam porridge is very easy to digest. In addition, people with weak spleen and stomach or indigestion are also suitable for drinking yam porridge. You can also make peanut yam porridge, goji berry yam porridge, longan yam porridge, and pumpkin yam porridge.
Stewed Yams.
Yams stewed with local chicken, which strengthens the spleen and stomach, is suitable for autumn and winter nourishment. Cut the yams into sections, use a pressure cooker to cook the chicken pieces until they are about three-quarters done, then add the yam sections and other ingredients like goji berries, and simmer on low heat for 20 minutes. Yams stewed with pork ribs, which nourishes the kidneys and essence. Blanch the pork ribs in hot water, wash them, then add them to a pot with water and cook for 20 minutes. Add the cut yams, along with other ingredients and seasonings, and continue to simmer over medium heat for another 15 minutes.