My entry To SteemChurch Feeds the World, @farms today Friday of yam

The yam is a rare tuber on our table but it may mean a source of quality hydrates as well as other beneficial nutrients, the yam: its properties, benefits and possible uses in the kitchen, is an interesting topic that I considered appropriate in this request from @farms.

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The properties of yam

Like other tubers such as sweet potato, potato or cassava, yam is rich in carbohydrates, mainly in starch in amounts greater than 70% and fiber in proportions exceeding 8 grams per 100 grams of food, which slows down your digestion and reduces your glycemic index.

Also, the yam is a tuber rich in proteins compared to others, because it has about 12% of this nutrient which also makes it very satisfying.

It is rich in quality micronutrients including calcium, vitamin C, phosphorus and potassium, as well as certain antioxidants that can also help the body's health.

Regarding its physical properties, starch and yam flour are stable in high temperature suspensions and have gelling properties as well as thickeners.

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Benefits of yam

Being a concentrate in carbohydrates, the yam is considered an energy food but not high glycemic index given its richness in fiber and vegetable proteins, so it can be a good food for athletes, as well as to include with other vegetables in diabetic preparations.

In addition, it provides satiety and this together with its high proportion of starch and its low cost makes it a subsistence crop according to the FAO.

Because of its richness in fiber, resistant starch and antioxidants, yam has also been linked in studies conducted with rodents at lower risk of high blood triglycerides as well as diseases due to lipid oxidation such as atherosclerosis.

And we must not forget that from this tuber we can extract flour and starch without gluten, ideal to diversify the diet of people with celiac disease.

How to use yam in the kitchen?

My grandmother is expert in planting with vegetables, and although the yam is a crop that little comes to our hands, we must know that its use in the kitchen can be very similar to other tubers: always cooked we can consume it after a boil, bake in the oven or the grill or by products derived from it as its flour or starch.

In the form of flour or starch it serves as a thickener or gelling agent, replacing, for example, corn starch, while with its flour we can ferment and make a bread suitable for celiacs.

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Of course, with yam we can also make other types of dishes such as a stew, soups or chips to eat between meals.

The yam is a noble food, low cost and good properties that will surely be exploited beyond the food industry for its quality.

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Deep Fried Yam Ring served with Stir Fry Chicken and Vegetables Recipe - coasterkitchen

As my grandmother says, there is no bad food, but poorly prepared. Thanks for reading this publication.