Hawaii Mountain Yam, steamed and cooked with salt, provides you with 82 calories per 100 grams. But that's not all it has to offer.
This root vegetable is rich in vitamins and minerals, making it a nutritious addition to your meals. But not only that, it also has plenty of health benefits that you won't want to miss out on.
In this article, we will explore everything you need to know about Hawaii Mountain Yam, including its preparation, recipe ideas, and selecting and storing tips.
Calories in Hawaii Mountain Yam
As mentioned earlier, Hawaii Mountain Yam contains 82 calories per 100 grams when steamed and cooked with salt. However, this number can vary depending on how it's prepared. For example, roasted Hawaii Mountain Yam has 118 calories per 100 grams, while boiled Hawaii Mountain Yam has only 61 calories per 100 grams.
Vitamins and Minerals in Hawaii Mountain Yam
Hawaii Mountain Yam is packed with vitamins and minerals, making it a great addition to any meal. Some of the nutrients found in this root vegetable include: - Vitamin C
- Vitamin B6
- Potassium
- Manganese
- Fiber
- Antioxidants These nutrients provide a range of health benefits, from improving immune function to reducing inflammation and promoting healthy digestion.
Preparation of Hawaii Mountain Yam
Preparing Hawaii Mountain Yam is easy and straightforward. Start by washing the yam and peeling off its tough skin. Then, cut it into bite-sized pieces and steam or boil until tender. You can also roast Hawaii Mountain Yam for a crunchy texture and caramelized flavor. Hawaii Mountain Yam can be enjoyed on its own as a side dish, or mixed with other ingredients for a delicious and nutritious main course.
Health Benefits of Hawaii Mountain Yam
Hawaii Mountain Yam has numerous health benefits that make it a valuable addition to your diet. Some of these benefits include: - Boosting immune function
- Reducing inflammation
- Promoting healthy digestion
- Supporting heart health
- Improving brain function These benefits are attributed to the root vegetable's nutrient content, which includes essential vitamins, minerals, and antioxidants.
Hawaii Mountain Yam vs. Regular Yam
While Hawaii Mountain Yam is similar to regular yam in many ways, there are some key differences to note. For example, Hawaii Mountain Yam has a creamier texture and sweeter taste than regular yam. In terms of nutrition, Hawaii Mountain Yam contains slightly fewer calories and carbohydrates than regular yam, but more fiber and antioxidants.
Hawaii Mountain Yam Recipe Ideas
There are many ways to enjoy Hawaii Mountain Yam in your meals. Here are a few recipe ideas to get you started: - Hawaii Mountain Yam Salad with Quinoa and Avocado
- Roasted Hawaii Mountain Yam with Honey and Cinnamon
- Hawaii Mountain Yam and Black Bean Tacos
- Hawaii Mountain Yam and Mushroom Soup Feel free to experiment with different spices and ingredients to find your favorite way to enjoy this versatile root vegetable.
Hawaii Mountain Yam and Weight Loss
Hawaii Mountain Yam can be a helpful addition to a weight loss diet. This root vegetable is low in calories and high in fiber, which can help you feel full and satisfied for longer periods of time. Additionally, Hawaii Mountain Yam has a low glycemic index, which means it won't cause a rapid spike in blood sugar levels that can lead to cravings and overeating.
Fresh vs. Canned Hawaii Mountain Yam
Fresh Hawaii Mountain Yam is generally preferred over canned, as it retains more of its nutrients and natural flavor. Canned Hawaii Mountain Yam is often loaded with added sugars and preservatives, which can negate its health benefits. If fresh Hawaii Mountain Yam is not available, look for canned versions that are free from added sugars and preservatives.
Selecting and Storing Hawaii Mountain Yam
When selecting Hawaii Mountain Yam, look for roots that are firm and free from cracks or blemishes. The skin should be smooth and tightly attached to the flesh. Store Hawaii Mountain Yam in a cool, dry place for up to two weeks. Avoid storing it in the fridge, as this can cause it to become tough and lose flavor.
History and Cultivation of Hawaii Mountain Yam
Hawaii Mountain Yam, also known as uala, has a long history in Hawaiian culture. It was brought to the islands by Polynesian voyagers in ancient times and has been cultivated there ever since. Today, Hawaii Mountain Yam is grown in many parts of the world, including the United States, Japan, and China.
Let food be thy medicine and medicine be thy food. - Hippocrates
5 Frequently Asked Questions About Hawaii Mountain Yam
1. What is Hawaii Mountain Yam?
Hawaii Mountain Yam is a type of vegetable that is native to Hawaii. It is also known as 'Ube' or 'Purple Yam'. It has a purplish-brown skin and white or purple flesh.
2. What are the health benefits of Hawaii Mountain Yam?
Hawaii Mountain Yam is a good source of dietary fiber, potassium, vitamin C, and manganese. It can help regulate blood sugar levels, aid digestion, improve heart health, and boost the immune system.
3. How is Hawaii Mountain Yam prepared?
Hawaii Mountain Yam can be boiled, roasted, steamed or baked. The skin can be peeled, and the flesh can be used in stews, soups, curries, and desserts. It's also an excellent substitute for starchy vegetables like potatoes.
4. Is Hawaii Mountain Yam a good option for weight loss?
Hawaii Mountain Yam is low in calories, but it's also high in carbohydrates. Therefore, it should be eaten in moderation as part of a balanced diet. It's a good option for those who want to incorporate healthy, nutrient-dense foods into their meal plan.
5. Where can I buy Hawaii Mountain Yam?
Hawaii Mountain Yam is available at specialty food stores, Asian markets, and some grocery stores. It can also be ordered online. When purchasing, look for yams that are firm and free from bruises or blemishes.